NATURAL WAYS TO LOWER YOUR BLOOD PRESSURE

High blood pressure is one of the most preventable conditions. But it plays a

contributing role in more than 15 percent 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.

Twenty-eight percent 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. 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.

Go for Power WalksHypertensive patients who went for fitness walks at a brisk pace lowered

pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen

more efficiently, so it doesn't work as hard to pump blood. Get a vigorous cardio

workout of at least 30 minutes on most days of the week. Try increasing speed

or distance to give your heart a better workout.

Breathe DeeplySlow 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.

Pick PotatoesLoading 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.

Be Salt SmartCertain 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.

Indulge in Dark ChocolateDark chocolate varieties contain flavanols that make blood vessels more elastic.

In one study, 18% of patients who ate it every day saw blood pressure decrease.

Have 1/2 ounce daily (make sure it contains at least 70 percent cocoa).

Take a SupplementIn 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.

Drink (a Little) AlcoholAccording 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."

Switch to Decaf CoffeeScientists have long debated the effects of caffeine on blood pressure. Some

studies have shown no effect, but one from Duke University Medical Center

found that caffeine consumption of 500 mg—roughly three 8-ounce cups of

coffee—increased blood pressure by 4 mmhg, and that effect lasted until

bedtime. For reference, 8 ounces of drip coffee contain 100 to 125 mg; the

same amount of tea, 50 mg; an equal quantity of cola, about 40 mg. Caffeine

can raise blood pressure by tightening blood vessels and by magnifying the

effects of stress, says Jim Lane, PhD, associate research professor at Duke and

the lead author of the study. "When you're under stress, your heart starts

pumping a lot more blood, boosting blood pressure," he says. "And caffeine

exaggerates that effect." If you drink a lot of joe, pour more decaf to protect

your ticker.

Take Up TeaLowering 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.