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5 Ways to Lower Blood Pressure by Changing Your Diet

You’ve gotten the word from your doctor to lower your blood pressure, but how? These quick fixes will put you in check in no time, so make a few adjustments and get on track to better health!


1. Boost Potassium & Magnesium

These two minerals can lessen the effects of sodium on blood pressure. The best source of potassium and magnesium is food since supplements are sometimes in the wrong dose or contain other additives. Food sources of potassium, such as fruits and vegetables, rather than supplements, and some good food sources are sweet potatoes, prunes, bananas, spaghetti squash, and meaty fish like halibut and tuna. For healthy sources of magnesium try adding nuts, seeds, black beans, spinach, lean meats, and poultry to your diet.


2. Reduce Sodium

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The effect of sodium intake on blood pressure can vary depending on your age, background, and overall health. In general, limit sodium to less than 1,500- 2,300 milligrams (mg) a day or less. To reduce sodium in your diet, avoid canned foods, processed foods, lunch meats, and fast foods. Also, stay away from pre-made sauces and seasonings, and try to use salt-free seasonings.

3. Cut Back on Alcohol

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. One glass of wine with dinner won’t hurt, but be careful about your overall alcohol intake.


4. Watch out for Caffeine

The role caffeine plays in blood pressure is still unknown, but caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it. Although the effects of chronic caffeine ingestion on blood pressure aren’t clear, the possibility of a slight increase in blood pressure exists. Be careful since caffeine isn’t only found in coffee drinks, but sports drinks and some foods, as well. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine.


5. Get More Fiber

Stick to whole fruits and veggies for fiber sources. Juice is popular right now, but less helpful, because the fiber is removed from these healthy snacks. Good food sources of fiber include brown rice, oatmeal, baked potatoes with the skin, and berries.


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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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