How to Reduce Blood Pressure

Many factors contribute to the development of hypertension, and lifestyle choices play a central role.


Maintaining a healthy weight is very important. Extra pounds mean extra work for the heart, which must exert additional pressure to push the blood through the extra mile of blood vessels that come with each pound of excess fat.


A healthy diet can have a major impact on your blood pressure. A diet, which emphasizes poultry, fish, fruits, vegetables, low fat dairy products, and nuts, can reduce blood pressure as much as some prescription drugs. Avoid fried and fatty food. Also avoid fast food. Read food labels and avoid trans fat. Reduce the use of salt in all foods. Use sea salt instead.


Stress reduction also help keep blood pressure normal.  Meditation,yoga and Tai-Chi are useful relaxation techniques to reduce blood pressure. Breathing exercises are also very helpful.


Tobacco and stimulant drugs should be avoided, as these substances boost blood pressure and can injure the sensitive endothelium that lines the blood vessels.

Caffeine appears to raise the blood pressure of some people and thus should be avoided if your pressure increases after drinking coffee. This is related to to your underlying DNA variants.


The list of supplements that can help lower blood pressure is lengthy, and includes coenzyme Q10, essential fatty acids, fiber, garlic, lupoic acid, magnesium and vitamins B6 and C, among others. Some of these substances are more useful than others; some are backed by considerable scientific study, while others are not.

One of the most important nutrients to reduce blood pressure is Magnesium. 200 to 400 mg of Magnesium should be taken as supplement. Start with the lower dose first.

Prevention is even more important today because a blood pressure of 140/80 mm Hg (systolic/diastolic) is not good enough anymore.

“The risk of cardiovascular disease, beginning at 120/80 mm Hg, doubles with each increment of 20/10 mm Hg.”

Therefore do not stop your medication immediately. Practice the above recommendations and as your blood pressure reduces to 110/70 mmHg, consult your doctor and ask him whether he could reduce your medications. Once again,a reminder,never stop your medication without consulting your doctor.