High blood pressure is usually associated with a bad diet, obesity and poor lifestyle choices, or is caused by heredity. Whatever your reasons are for having high blood pressure, the best way to lower your blood pressure is by changing your diet to a diet low in saturated fat, low in sodium (salt-free if possible) and sugar, and high in fiber.
- Eat foods rich in calcium, magnesium, potassium and high in B-vitamins
- Eat foods with less fat and avoid all animal and saturated fats. Make sure these fats are no more than 10-15% of your total calories
- Choose foods high in fiber and rich in complex carbohydrates – between 50% and 60% of your total caloric intake should be from these good carbs
- Increase your whole grains and avoid all refined foods and sugars
- Reduce your caloric intake and maintain a desirable weight
- Eat smaller meals more frequently
- No smoking
- No alcohol
- Drink lots of water – at least 8 eight-ounce cups per day
- Drink tea – green, black, kombucha, oolong, but not herbal
- Drink juice daily to help reduce your blood pressure - beet, carrot, celery, currant, spinach and watermelon juices. If you are taking medication and are deficient in potassium, magnesium, or calcium, add these juices: honeydew melon, cantaloupe, apricot, banana, peach, orange juice, parsley and broccoli.
- Take daily vitamins, minerals and supplements
- Enjoy every breath of life