8 Natural Ways to Cut Blood Pressure
Following a vegetarian diet lowers blood pressure, according to new research in JAMA Internal Medicine by Physicians Committee president Neal Barnard, M.D., and others. PCRM just released a special report highlighting this and other lifestyle changes that naturally lower blood pressure.
According to the new research, those who follow a vegetarian diet have a systolic blood pressure about 7 mm Hg lower and diastolic blood pressure 5 mm Hg lower than those who eat meat.
Here are Dr. Barnard’s tips for cutting your blood pressure:
1. Know Your Numbers. Aim for a total blood pressure less than 120/80 mm Hg.
2. Choose Plant-Based Foods. Vegetarian diets lower blood pressure by 7/5 mm Hg.
3. Reduce Salt Intake. Adults should consume no more than 1,500 mg of sodium each day.
4. Power Up with Potassium. Consume at least 4,700 mg of potassium each day by consuming plenty of fruits and vegetables.
5. Maintain a Healthy Weight. Maintain a trim waistline. Keep BMI between 18.5 and 24.9. A plant-based diet will help you get there.
6. Exercise. Participate in at least 30 minutes of moderate physical activity each day.
7. Limit Alcohol Intake. Limit alcohol consumption.
8. Avoid Tobacco. Smoking doubles your risk for heart disease.
Read our special report to find out how to make these healthy blood pressure changes in your life.