Prevention Magazine recently released an article about top 12 natural ways to fight high blood pressure.  This is part one of our coverage.  We will continue our coverage of this in part two.  High blood pressure is in the news lately because a new study out of Harvard University has reported that 15 % of deaths in the US are due to high blood pressure.  These are definitely alarming statistics.

While many people immediately jump to taking medicine when they find out that they have high blood pressure, there are safer, natural ways to lower your blood pressure levels.  Prevention Magazine points out that first above all; it makes sense to lose weight if you have high blood pressure.

Here are additional suggestions:

1. Take quick brisk walks

Power walking can significantly lower blood pressure.  In fact, it is important to exercise vigorously for at least 30 minutes as many days of the week as possible.  Frequent short intensive workouts like power walking are more highly recommended than long yet less frequent workouts.

2. Deep breathing

If you start a calming practice like meditation, yoga or tai chi, it will decrease your stress hormones.  High levels of these hormones elevate renin, which is a blood pressure raising enzyme.

3. Eat fruits and vegetables full of potassium

Many people don’t realize that fruits and veggies that are packed with potassium can lower blood pressure.  Approximately 3000 mg of potassium is ideal.  Good foods to choose include sweet potatoes, raisins, bananas, tomatoes, peas and melon.

4. Be careful of sodium

At the grocery store, there are a wide variety of processed foods that are full of sodium.  Often you won’t even know this until you read the label, because the foods don’t taste that salty.  However, many people’s blood pressure is sensitive to salt in foods.  Try seasoning your foods with spices as opposed to the saltshaker.

5. Dark chocolate

Everyone’s favorite dessert can actually lower your blood pressure levels. The flavonols in chocolate improve blood vessels and lead to a reduction in blood pressure levels.  Just make sure that your chocolate is actually dark chocolate and not packed with too much sugar.  Sugar can lead to weight gain which can be counterproductive in lowering your blood pressure.

6. CoQ10 Supplements

Coenzyme Q10 is a supplement that is highly recommended.  It can dilate blood vessels and cause a significant reduction in blood pressure levels.  Talk to your doctor about how much Q10 you should take ideally.

Check part two for more of our coverage of natural ways to reduce blood pressure.