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But it plays a contributing role in more than 15% of deaths in the United States, according to a
new Harvard study. Although it causes no symptoms, high blood pressure boosts the risks of
leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and
kidney failure. 28% of Americans have high blood pressure and don't know it, according to the
American Heart Association. If you haven't had yours checked in 2 years, see a doctor. (Looking
to take back control of your health? Prevention has smart answers—get a FREE trial + 12 FREE
gifts.)
While medication can lower blood pressure, it may cause side effects such as leg cramps,
dizziness, and insomnia. Fortunately, most people can bring down their blood pressure naturally
without medication. First, get to a healthy weight. Then try these strategies to reduce the risk of
2. Breathe deeply
Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress
hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the
morning and at night. Inhale deeply and expand your belly. Exhale and release all of your
tension. (Try these stress-busting yoga poses to relieve tension and check out this gorgeous yoga
mat to complement your practice.)
3. Pick potatoes
Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-
lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at
Northwestern University Feinberg School of Medical. Aim for potassium levels of 2,000 to
4,000 mg a day, she says. Top sources of potassium-rich produce include sweet potatoes,
tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and
dried fruits such as prunes and raisins.
4. Be salt smart
Certain groups of people—the elderly, African Americans, and those with a family history of
high blood pressure—are more likely than others to have blood pressure that's particularly salt
(or sodium) sensitive. But because there's no way to tell whether any one individual is sodium
sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research
nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1,500 mg daily, about
half the average American intake, she says. (Half a teaspoon of salt contains about 1,200 mg of
sodium.) Cutting sodium means more than going easy on the saltshaker, which contributes just
15% of the sodium in the typical American diet. Watch for sodium in processed foods,
Obarzanek warns. That’s where most of the sodium in your diet comes from, she says. Season
foods with spices, herbs, lemon, and salt-free seasoning blends. (For more ways to reduce your
sodium, see 6 simple ways to lower your salt intake.)
6. Take a supplement
In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to
17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood vessels.
Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.
According to a review of 15 studies, the less you drink, the lower your blood pressure will
drop—to a point. A study of women at Boston's Brigham and Women's Hospital, for example,
found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may
actually reduce blood pressure more than no drinks per day. One "drink" is 12 ounces of beer, 5
ounces of wine, or 1.5 ounces of spirits. Other studies have also found that moderate drinking—
up to one drink a day for a woman, two for a man—can lower risks of heart disease. "High levels
of alcohol are clearly detrimental," says Obarzanek. "But moderate alcohol is protective of the
heart. If you are going to drink, drink moderately."
9. Take up tea
Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups
of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say
researchers from Tufts University—results on par with many prescription medications. Those
who received a placebo drink improved their reading by only 1 point. The phytochemicals in
hibiscus are probably responsible for the large reduction in high blood pressure, say the study
authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of
ingredients—this often indicates a higher concentration per serving. (See when your tea is
perfectly steeped using this elegant glass teapot with infuser.)
11. Relax with music Need to bring down your blood pressure a bit more than medication or
lifestyle changes can do alone? The right tunes can help, according to researchers at the
University of Florence in Italy. They asked 28 adults who were already taking hypertension pills
to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing
slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points; a
month later, readings were down 4.4 points.