High blood pressure places an individual at a higher risk of many illnesses, including heart disease. While there are a variety of measures that can be taken to reduce blood pressure, many people would prefer to take natural steps prior to taking prescription drugs. So, the top natural ways to reduce blood pressure are outlined below.

Reduce Salt Intake

It is a well known medical fact that reducing a person’s salt intake can be helpful in the reduction of high blood pressure. And, the reduction of high blood pressure can reduce the incidence or likelihood of a person developing heart disease. Reducing salt intake is a fairly simple action to take as the majority of the salt we ingest is from the types of food that we select.

Here are some strategies to implement that will reduce a person’s salt intake:

• Review your current dietary habits. Do you presently add salt to your food? Do you eat a high volume of processed or frozen foods with added salt? Take a full inventory of your current dietary habits as it will be important to see which you can remove or modify to reduce your salt intake.
• Learn how to read food labels for sodium content. And, choose foods with reduced sodium and whenever possible, shy away from canned foods or foods with added salt and choose foods such as fresh grains, fruits and vegetables instead.
• Ask when you are dining out whether there are lower sodium options. You will be surprised to learn that many restaurants are accommodating and will provide you with alternate, low sodium choices.
• When you are making food at home, consider the salt that you are adding. If a recipe calls for salt during the cooking process, you can often add it at the end for flavour, reducing the total salt found within the dish. As you can better control the foods you ingest at home, ensure that you are eating fresh foods when possible, that you are reducing canned, processed or frozen foods when possible and that you are eliminating the habit of pouring salt onto dishes once they are prepared.

Exercise

Beginning or maintaining an exercise routine is one of the primary keys to reducing high blood pressure. Before starting an exercise routine, it is always advised to speak with your physician. Then, it is important to build an exercise routine that best matches your lifestyle and current state of health. There are three primary methods of exercise; stretching, cardiovascular exercise and strength building.

As you are beginning an exercise routine, it is important to gradually work into it. Start with 2-3 times per week of 20 minutes of cardiovascular exercise. Consider walking, running, swimming, bicycling or rowing when you are making your selection. In addition to cardiovascular exercise, it is advised to begin with light strength building exercises. Start with 1-2 days per week of light weights, asking a trainer which exercises are best to begin with.

Over time and as your build strength and endurance, increase the duration and the intensity of your exercise routines.

Reducing Stress

Stress is often considered to be a silent killer as its symptoms are often not noticed until it is too late. And, as people are living busier and busier lives, individuals are experiencing significantly higher levels of stress than in the past. There are a variety of things that can be considered to reduce a person’s level of stress, including:

• Beginning a meditation routine
• Practicing the art of Yoga or Tai Chi
• Beginning an exercise routine
• Improving moods by participating in activities that are enjoyable
• Ensuring that sleep patterns are consistent, that the person is getting enough sleep and that the sleep the person is getting is quality