If we have hypertension and our blood pressure readings are no high than 140/90, we can lower our blood pressure to normal levels without the need to take drugs. Here are some simple ways to achieve our goal.

# 1. Reduce our weight: There is a direct link between being overweight and the risk of developing hypertension. The more we are over our ideal body weight the greater that risk becomes. We also risk developing other serous conditions such as type 2 diabetes and increase our risk of having a heart attack or having a stroke.

# 2. Exercise regularly: Exercise, particularly when combined with a calorie controlled diet, leads to weight loss which, in turn, lowers our blood pressure. There is an almost immediate reduction in our blood pressure when we undertake moderate cardiovascular exercise and the benefits last all day. That is why it is important for us to exercise regularly.

We don't have to use expensive equipment or join a gym to benefit from exercise. Walking is simple yet it is a beneficial form of exercise for most people. So are swimming, jogging and cycling. The most effective way to exercise is to build it into our daily routine. If we have hypertension and are overweight, a little regular exercise can help solve both problems.

# 3. Reduce our salt intake: Just because we have high blood pressure does not mean that we have to cut out all salt from our diet. In fact that is practicably impossible as salt is found in all plants and animals and some sodium is required for the normal functioning of the body. As about 70% of our sodium intake comes from processed foods, hiding the salt cellar is not enough if we are trying to cut back on sodium. Because of this, it is very important that we read ingredient labels on these foods and to choose low salt options.

Salt restriction, not the avoidance of salt, applies mainly to those of us who are sodium-sensitive or those of us whose BP readings soar whenever we take excessive salt. Your doctor will advise you if you need to follow a salt restriction diet and give guidance about how much sodium you should consume.

# 4. Have your blood pressure checked regularly: Visit your doctor regularly to have your blood pressure checked. Following diagnosis of hypertension, our doctor will want to monitor our blood pressure until satisfied that it has stabilized at a safe level. After that, our blood pressure should be checked at least annually and preferably every six months.

Reducing our hypertension does not necessarily mean that we have to take drugs to normalize our blood pressure readings. Click Here! if you want to reduce your high blood pressure naturally.

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"Keeping just a few pounds off can significantly affect your risk of getting high blood pressure or diabetes," says cardiovascular health expert Lawrence Appel at the John Hopkins School of Medicine. Most Americans don't realize how simple modifications can tack on an extra ten years to their lives.

It was previously assumed that if you had heart attacks and congestive heart failure in your family, then you were doomed and if your genetic slate was clean, then you'd be fine. However, health experts are finding that long hours, high stress and sloppy lifestyle habits are contributing to a rise in patients suffering from hypertension.

Over at the Harvard School of Medicine, researchers have developed a dietary program known as "DASH," an acronym for Dietary Approaches to Stop Hypertension. The DASH diet includes: 8 grain servings, 5 vegetable servings, 2-3 low fat dairy servings, 1-2 servings of meat, poultry or fish and 5 servings per week of nuts, seeds or beans.

Saturated fats and sugars should be limited and serving sizes generally run 1/2 cup cooked, 1 cup raw or 2 tbsp nuts and seeds. Exercise is crucial! Within just two weeks, the diet already began having an effect on Dr. Gabe Mirkin's patients, with 70% returning to normal blood pressure levels. He says that increasing minerals like magnesium, calcium and potassium had a strong impact, as did limiting fat and sodium. The diet triggers a diuretic effect, much like certain medications that work to "flush the system."

In addition to the DASH Diet, certain "super foods" and supplements give high blood pressure sufferers high hopes for recovery. Several studies show the effectiveness of Q10, a coenzyme that reduces both systolic and diastolic blood pressure, as well as fish oil supplements that pack the body with the necessary omega-3 and omega-6 fatty acids it needs to perform better. Traditional Chinese medicine recommends garlic, chestnuts, turnips, honey, Chinese celery, hawthorn berries and mung beans to decrease high blood pressure.

Thirty minutes of moderate-intense exercise at least four days per week is the official 2003 American Heart Association standard for optimal heart health. For people who may not be able to meet strenuous standards, walking for three ten-minute intervals per day is recommended.

Additionally, yoga is a good low-impact exercise that decreases stress and may also help reverse high blood pressure. Many Americans find that treadmills and bicycles are their best allies when it comes to an enjoyable workout they can stick to.