Over 65 million American adults have high blood pressure or hypertension and approximately 59 million have prehypertension, according to the National Heart, Lung and Blood Institute. High blood pressure is highest in African-Americans and people older than 55, who have a 90-percent chance of developing high blood pressure. The reasons to avoid high blood pressure are to reduce your risk of heart disease, strokes, kidney failure and premature death.
Eat Flaxseeds
MayoClinic.com reports that flaxseeds are helpful in reducing cholesterol, which lowers your blood pressure. Flaxseeds are high in fiber and omega-3 oils. Eat 1 to 2 tbsp. of ground flaxseeds per day. It is important to grind the flaxseeds, because whole flaxseeds are not easily absorbed by your digestive system. Top your cereal or oatmeal with it for breakfast, or add it in bread or muffin recipes.
Eat Fresh, Low Sodium Foods
The 2005 USDA's Dietary Guidelines for Americans reports that Americans consume 75 percent of their sodium intake from processed foods. The American Dietetic Association recommends to instead eat eight to 10 servings of fresh, uncanned fruits and vegetables each day. You can find natural salt-free seasonings at health food stores that combine a variety of natural spices for a savory taste without the consequences.
Eat Less Saturated Fats
Saturated fats come from animal sources such as meat and dairy, as well as tropical plant oils from coconut and palm. These fats can clog your arteries, which can lead to hypertension. Therefore, you should reduce the amount of saturated fat you eat to lower your blood pressure. If you eat dairy, only eat two to three servings of low fat, fat free or nondairy cheese, milk or other dairy products each day as recommended by the American Dietetic Association. Certain meats can increase your cholesterol, as can eggs. You should limit your cholesterol intake to less than 300mg a day.
Cardiovascular Exercise
Adding a consistent exercise routine to your schedule is a great way to measurably reduce your blood pressure. According to "Fitness" magazine, you can lower your blood pressure by five to seven points by walking briskly for 30 minutes. This is especially effective if your blood pressure is mildly high. You should try to reach a target blood pressure reading of 120/80 or lower. Check with your doctor if your hypertension is above 140/90 to see if you should exercise outdoors in cold weather. When your body is exposed to cold, your blood vessels constrict, which can raise your blood pressure and make your heart work harder.
