Recommendations for healthy blood pressure
Lifestyle changes:
- Weight loss is highly recommended to help lower blood pressure.
- Refrain from alcoholic beverages and cigarette smoking.
- Maintain a positive attitude and outlook. Control emotions and reduce stress.
- Moderate aerobic exercise.
- Practice Qigong, Tai Chi, and yoga are also beneficial to relax and reduce stress.
Specific dietary modifications:
- Increase the intake of fresh fruits and vegetables.
- In two separate studies, the equivalent of 4 stalks of celery per day was effective in reducing hypertension.
- Hibiscus tea: A 2005 Townsend Letter for Doctors and Patients study suggests that Hibiscus sabdariffa tea is as effective, or nearly as effective, as captopril in the treatment of mild to moderate hypertension.
- Nuts and seeds should be consumed daily as a source of protein. Vitamin C and bioflavonoids help to reduce blood pressure by stabilizing the blood vessel walls.
- Garlic is also effective to lower blood pressure and thin the blood.
- Minimize intake of salt from the diet. Avoid MSG, baking soda, meat, fat, aged foods, alcohol, diet soft drinks, preservatives, sugar substitutes, meat tenderizers, and soy sauce.
- Aspartame should be avoided, high level may increase blood pressure.
- Over-the-counter medications, such as Advil or Motrin, should not be used because they may increase the blood pressure.
- Avoid hot, spicy and fried foods. Foods that are hot in nature such as pepper, lamb and beef should be avoided.