Ten Tips For Lowering Blood Pressure Without Using Prescription Drugs

by Robert E. Kowalski

1. Get tested. High blood pressure (BP), a major risk factor for heart attack and stroke, has no symptoms. That’s why it’s called The Silent Killer.

2. Buy a home BP monitoring device. They’re as accurate as testing in a doctor’s office and allow monitoring at different times of day.

3. Adopt Mediterranean dietary patterns. Research studies have shown that eating more fruits and vegetables, whole grains, nonfat and low-fat dairy foods, seafood, nuts, lean meats and poultry, and olive and canola oils can significantly reduce blood pressure.

4. Counterbalance salt and sodium. The mineral electrolytes calcium, magnesium, and potassium keep sodium and thereby blood pressure in balance. Tip: add salt substitute (potassium chloride) while cooking pasta, vegetables, stews, soups, and sauces to make all meals high in this BP-fighting mineral.

5. Walk 30 minutes most days of the week. Or engage in other physical activities regularly.

6. Take Daily “Mini-Vacations.” Three or four times a day, close your eyes and focus on deep breathing to relax, cope with stress, and lower blood pressure.

7. Attain and maintain a healthy weight. Women with waist circumference of 35 inches or more and men with 40 inches or more will lower BP by 1 point for every pound lost.

8. Quit smoking. Easier said than done, but smoking raises blood pressure and quitting lowers it. When you’re ready to quit, a chapter on state-of-the-art approaches can help.

9. Become a cocoa addict! Enjoy a hot cup of cocoa 30 to 40 minutes before bedtime. Cocoa is rich in the plant substances called polyphenols that have been clinically proven to lower BP. And relaxing with that soothing treat helps assure a good night’s sleep.

10. Take research-documented supplements. Called the “Secret Weapons” in the book, four plant-based dietary supplements have been clinically proven at major medical research centers to dramatically lower blood pressure, often as much as prescription drugs—but without the side effects!

The Blood Pressure Cure is available in most book stores, Sam’s Club, and online, including www.amazon.com. Here are some selected tips from the book you can implement starting today.

Robert E. Kowalski is a medical journalist who has spent nearly forty years writing exclusively about health and medical matters. He is the author of eight books, including the New York Times and international best-seller The 8-Week Cholesterol Cure, which put oat bran in the American diet and popularized it around the world. His current book The New 8-Week Cholesterol Cure is a complete rewrite of the original and provides state-of-the-art information on not only cholesterol but also other risk factors for heart disease and how to avoid and control them.

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