One out of every three adults suffers with elevated blood pressure. That’s a serious problem. One third of our population is at risk of heart trouble. What’s worse, many of them don’t even know it.

Fortunately, this problem can be corrected. And it’s often very simple. In my experience, most people don’t need expensive prescriptions, either. There are a number of easy ways to lower blood pressure. Today, we’ll look at several.

Two Fast Ways to Lower Blood Pressure

Researchers at the University of Aukland reviewed 22 blood pressure studies and came to a simple conclusion. Physical activity lowers blood pressure. And it lowers blood pressure even if you don’t lose weight.(1) In fact, being more active is probably the best thing you can do to lower your blood pressure.

But it’s hardly the only thing

Dropping just a few pounds can have a big impact on your blood pressure. In a three-year study of 1,191 adults, people who lost just ten pounds cut their risk of high blood pressure by two-thirds.(2)

In other words, if you lose ten pounds and walk briskly for 20 minutes three times a week, you have a good chance of avoiding blood pressure problems for life.

But if you need to bring your blood pressure down a little more, here are a few other tips that can help.

Lower Your Blood Pressure With Veggies and Vitamins

Several studies have found that a diet rich in fruits and vegetables helps lower elevated blood pressure. Fiber can help, too.

Three common nutrients have also been shown to lower blood pressure.

(1) Magnesium has over 300 functions in your body. One is lowering blood pressure. A study of 41,541 nurses found that magnesium plays a clear role in reducing blood pressure.(3)

(2) Vitamin C is key to reducing blood pressure, according to a study published in Hypertension. In that study, low levels of vitamin C accounted for 25% of the subjects’ elevated blood pressure.(4)

(3) Finally, Omega-3 fatty acids – such as those found in fish oil – have a significant impact on blood pressure. As a bonus, they lower triglyceride (blood fats) levels as well.(5)

Believe it or not, there are a number of other substances that can help lower your blood pressure. Some are familiar and some are exotic. But they’re all effective.

Herbs and Supplements That Lower Blood Pressure

Garlic has proven effective in several studies.(6) And some herbs are useful in lowering blood pressure as well. Various studies show that Hawthorn (7), cinnamon (8) and cordyceps (9) (a kind of mushroom) all work.

A powerful antioxidant – ALA, or alpha-lipoic acid – has also lowered blood pressure in a number of studies.(10)

These are all great ways to help get your blood pressure lower without drugs.

References:

1. Arroll B and Beaglehole R. Does physical activity lower blood pressure : a critical review of the clinical trials. Journal of clinical epidemiology, 1992, vol. 45, no5, pp. 439-447 (33 ref.).

2. Stevens VJ, et al. Long-Term Weight Loss and Changes in Blood Pressure: Results of the Trials of Hypertension Prevention, Phase II. Annals of Internal Medicine, January 2, 2001, vol. 134 no. 1 1-1.

3. Ascherio A, et al. Prospective Study of Nutritional Factors, Blood Pressure, and Hypertension Among US Women. Hypertension. 1996;27:1065-1072.

4. Block G, et al. Ascorbic Acid Status and Subsequent Diastolic and Systolic Blood Pressure. Hypertension. 2001;37:261.

5. Lungershausen YK, et al. Reduction of blood pressure and plasma triglycerides by omega-3 fatty acids in treated hypertensives. Journal of Hypertension. 12(9):1041-1046, September 1994.

6. Auer W, et al. Hypertension and hyperlipidaemia: garlic helps in mild cases. Br J Clin Pract Suppl. 1990 Aug;69:3-6.

7. Walker AF, et al. Hypotensive effects of hawthorn for patients with diabetes taking prescription drugs: a randomised controlled trial. Br J Gen Pract. 2006 Jun;56(527):437-43.

8. Ziegenfuss TN, et al. Effects of a water-soluble cinnamon extract on body composition and features of the metabolic syndrome in pre-diabetic men and women. J Int Soc Sports Nutr. 2006 Dec 28;3:45-53.

9. Wang XB, et al. Cordyceps mycelia extract decreases portal hypertension in rats with dimethylnitrosamine-induced liver cirrhosis: a study on its histological basis. Zhong Xi Yi Jie He Xue Bao. 2008 Nov;6(11):1136-44.

10. Wollin SD and Jones PJH. Alpha-Lipoic Acid and Cardiovascular Disease. Nutr. 133:3327-3330, November 2003.

11. Brain SD, et al. The contribution of calcitonin gene-related peptide (CGRP) to neurogenic vasodilator responses. Inflammation Research, Volume 38, Supplement 2 / June, 1993, Pages C19-C21.

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