High blood pressure has reached epidemic proportions in the United States today with over 65 million people having high blood pressure and another 45 million suffering from a condition referred to as pre-hypertension. A symptomless condition, high blood pressure heightens your risk of heart attack and stroke and you could quite easily be suffering from it without even knowing it until it is too late.

Of course there are medicines available which can help to lower blood pressure, but some of these have side effects and, although some people might need to take medication in the short term to control high blood pressure, a better answer is to seek out some natural remedies for high blood pressure if you are able to.

For most of us high blood pressure is linked to diet and weight and this is a big problem today when two out of every three Americans are either overweight or obese. Additionally, the majority of Americans get far too much salt in their diet and not enough of the large number of other beneficial things that can actually reduce blood pressure. In short, it is possible to eat your way to a lower blood pressure, as long as you know how to do it.

Indeed, it may be possible to reduce your blood pressure quite quickly if you alter your diet and start to take some exercise. Having said this, if you’ve been sedentary for a long time you ought not to suddenly begin a vigorous exercise program and it is always a good idea to check with your doctor before starting any exercise program.

First of all though let us look at some things which you should avoid and top of the list is salt. Salt (or sodium) is one of the chief offenders in today’s high blood pressure epidemic. An excess of dietary fat is also a culprit as it promotes weight gain, arteriosclerosis, and other difficulties that lead to high blood pressure. Hence, two things which you ought to avoid (or at least reduce) in your diet are salt and excess fat, principally trans or saturated fats.

So, what types of food should you have in your diet to help reduce your blood pressure? Well, potassium is one of the major substances which is lacking in today’s American diet and which is very beneficial for your blood pressure. It help to reduce blood pressure just as sodium assists in raising your blood pressure and so including sufficient potassium in your diet can help even out blood pressure.

It is easy to get enough potassium in your diet by simply adding plenty of frozen or fresh fruits and vegetables, providing of course that they have no added salt or sugar. Although this may seem tasteless to many people, it is an excellent way to ensure that you regularize your blood pressure. And of course, at the same time you also have to cut down on the salt to the daily sodium intake recommended of about 2400 mg a day. One of the best ways to achieve this is not to add salt to your diet at all because natural unprocessed foods contain sufficient salt and, if you want to add flavor to your food then simply try using herbs and spices.

Calcium and magnesium are two other minerals that can help lower blood pressure. Both magnesium and calcium are considered to be calming minerals and the majority of Americans don’t get enough of them in their diets. Dairy products that are low in fat are a good source of calcium as are legumes, nuts, and dark leafy green vegetables. You need to endeavor to get a balance of roughly two parts of magnesium to three parts of calcium. Foods like soybeans, sesame seeds and white beans not only have a lot of calcium and magnesium but they are also good sources of potassium.

Lastly, make sure that you drink sufficient water and also get enough fiber in your diet. Fiber helps to speed toxins and unhealthy substances from your body and it can help you feel full so that you do not overeat.

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