Lower High Blood Pressure Naturally

Bananas - researchers in India have reported that blood pressure fell by 10% in people who ate two bananas daily for a week.

Shitake Mushrooms - low in calories, fat free, rich in vitamin B and calcium, these mushrooms contain lentinan which can lower blood pressure and reduce cholesterol levels.

Avocado - although these are high in fat it is of the healthy monounsaturated type. Just toss a few raw cubes into your salad for a healthy source of minerals and antioxidants, and cholesterol lowering beta-sitosterols.

Almonds - high in magnesium which has the effect of relaxing the blood vessels and allowing the blood to flow easier.

Sardines - a great source of Omega 3 fatty acids which can improve cardio-vascular health.

Apples - rich in potassium and phosphorus and low in sodium - an apple a day really does keep the doctor away!

Grapefruit - choose red grapefruit as these are extra high in the anti-oxidents required to reduce your tri-glycerides. In one study it was found that red grapefruits were more effective at lowering blood pressure than statin drugs.

Spinach - low calorie, fat free and high in folates and magnesium, great for lowering blood pressure.

Skimmed Milk - a study showed that the people who consumed the most low fat dairy produce had a 31% decreased risk of high blood pressure, compared to those who consumed the least.

Dark Chocolate - a square of dark chocolate a day can reduce blood pressure without piling on the pounds.

Garlic - numerous studies have proved the connection between consuming garlic and a decrease in blood pressure. If you really can't stand the taste you can take an odour free capsule.

Excessive stress, anxiety and unresolved anger can all have a dramatic effect on your health. These emotions trigger the protective fight or flight response, flooding our systems with adrenaline and cortisol that increase blood pressure, heart rate, oxygen consumption and blood flow to the muscles. In short doses these changes make us focused and capable of facing challenges, but in the long term they are detrimental to health.

Research shows that people who experience more depression or anxiety in their lives are more likely to be hypertensive.

Having a positive outlook can affect your blood pressure. A study among older Mexican Americans has found an association between high positive emotion and lower blood pressure, suggesting that positive emotion may protect against cardiovascular-related diseases. Results showed that the higher the positive emotions scored, the lower were the systolic and diastolic blood pressure readings.

Slow deep breathing has long been thought to lower blood pressure and now medical research has proved the connection. The trick is to slow your breathing to under ten breaths per minute, making the exhalation longer than the inhalation.

Make yourself comfortable then take a deep breath in through your nose, this increases levels of nitrous oxide in the body which tells the blood vessels to relax. Imagine that you are breathing in through a balloon, with the widest part of the balloon resting in your stomach. Imagine that you are inflating the balloon, gradually bringing the air up into your upper chest. If you can see your stomach moving you are doing it right!

Breathe in for the count of four, then slowly breathe out through your nose to the count of 6, imagining the balloon deflating.

It really is as easy as that!

Health authorities recommend that everybody takes simple steps to lower their blood pressure:

Reduce Salt Intake

Take Regular Exercise

Practice Relaxation Techniques

Eat a Healthy Diet

Reduce Alcohol Consumption

Stop Smoking

This table shows the amount of reduction you can expect from implementing the various methods.