How To Lower Your Blood Pressure Without Medication

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2. Exercise on a regular basis

The amount of exercise you should participate in daily is 30 minutes. This alone will reduce your blood pressure by up to 9 millimeters. You don’t have to go out and join a gym, simply take regular walks, bicycle, jog, dance or swim.


3. Lower the amount of salt you use

Make sure you keep your sodium intake to 2,300 milligrams or less every day. If you are sensitive to salt keep it to a total of 1500 mg every day or less. People who especially should watch their sodium intake include those over 51 years of age or older, African-Americans, and anyone with diabetes, kidney problems, or high blood pressure. Instead of using salt, try substituting fresh herbs and spices for more flavor. Also, cut down on processed foods which usually have a lot of sodium in them.


4. Eat a healthy diet

Make sure that you stick to fresh fruits, vegetables, whole grains, and low-fat dairy items. Keeping your saturated fat intake down and lowering your cholesterol can bring down your blood pressure by 14 mm Hg. Make sure you keep track of what you are eating, increase your potassium, and read every food label so you can reduce you salt and sugar intake,

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