5 Ways to Lower High Blood Pressure Levels

High blood pressure, also known as hypertension is one of the major risk factors for cardiovascular disease, which account for one in every three deaths in the United States.

In fact, the American Heart Organization estimates about 80 million Americans with a high blood pressure condition.

How to Avoid High Blood Pressure

High blood pressure treatment is usually done through medication and regular follow-ups with the doctor, which can span years. It is important to know though that high blood pressure and cardiovascular diseases can be easily avoided if one maintains a healthy lifestyle and eating habits.

For instance, recent studies, such as that published in the European Journal of Clinical Nutrition (Vol. 63), have revealed that a Mediterranean style diet rich in fruits, vegetables and olive oil, can reduce the risk of hypertension.

% of Americans with High Bloood Pressure

This research is the first to provide evidence that directly relates fruits and vegetables and the Mediterranean diet, as a whole, to hypertension.

According to the findings, adhering to the Mediterranean type of diet can contribute significantly in preventing age-related changes in blood pressure levels.

Low Sodium Fruits and Vegetables

So how does a Mediterranean diet said to help lower blood pressure naturally?

First, fruits and vegetables have low sodium content. As you know, high sodium content is one of the main causes of high blood pressure. They are also rich in potassium, which is a mineral important for maintaining proper heart function.

Fruits and vegetables are also rich in the minerals calcium and magnesium, which are both extremely important for maintaining normal blood pressure levels and regulation of heart muscle function.

Why the Mediterranean Diet is Better?

The Mediterranean diet is a diet loaded mainly with fruits, vegetables, cereals, whole grains, fish, nuts, and olive oil.

Although this is the diet known for centuries in the Mediterranean region, it has gained popularity all over the world because of the scientifically proven benefits it offers.

Research studies have indicated its effectiveness in lowering the risks of diseases such as arthritis, Alzheimer’s, diabetes, lung disease, asthma, allergies and cardiovascular diseases.

List of Foods Low in Sodium

The Mediterranean diet can well substitute the high blood pressure remedies recommended by your doctor. Healthy eating habits, combined with a healthy lifestyle free of smoking, stress and high amounts of alcohol, can all help lower blood pressure in the most natural way possible.

It has been found that following this diet plan can lower your blood pressure levels by 68 points.

If you want to do away with high blood pressure medications and naturally bring back your cardiovascular health, following some dietary changes leaned towards the Mediterranean style will be your best shot.

As health expert Dr. Sinatra puts it in his book entitled Lower Your Blood Pressure in Eight Weeks: A Revolutionary Program for a Longer, Healthier Life: “treating your high blood pressure is not just about taking pharmaceuticals. In reality, it’s a total lifestyle change and commitment.”