Daily Archives: December 22, 2015

Blood Pressure – How To Lower It


There are lots of ways you can reduce your blood pressure naturally. Various web sites pronounce twelve ways, twenty ways, six ways on how you can reduce your blood pressure naturally. This article will give you just two tried and proven ways in which you can lower your blood pressure.

The two methods are the DASH method and Omega-3.


The DASH (Dietary Approaches to Stop Hypertension) plan, was developed in 1996, it puts big emphasis on reducing your sodium intake to 2300 mg per day or 1500 mg per day. By limiting your salt intake, to one of these levels, studies have seen blood pressure reduction in two weeks!

But why are there two levels of recommended salt intake? Though the DASH plan does not come out and say it, other articles that recommend reducing you salt intake use a range, 1500 to 2300 mg per day.

But there is more to the DASH plan than just limiting salt in take. It requires you to make lifestyle changes also. They recommend that your diet consist of fruits and vegetables, grains, lean meat and poultry. It is also recommended that you reduce saturated fats and total fats. Plus they recommend you increase your intake of foods containing potassium and calcium.

Other items this plan wants you to do is:

Exercise regularly
Maintain a weight appropriate for your height
Drink in moderation

So to reduce your blood pressure using the DASH plan, you mainly need to reduce your salt intake. But they also recommend some life style changes identified above.


Omega-3 comes from cold-water fish. In fact the Dietary Guidelines For Americans 2010 recommends we eat eight ounces of fish a week to get the heath benefits from them. These benefits are numerous from better heart health to lower cholesterol. One additional one is lowering of your blood pressure.

Several studies have shown that men and women eating fish or taking fish-oil supplements had lower blood pressure readings compared to the group taking a placebo.

It is believed it does this by reducing you cholesterol and improving the functioning of your heart.


Reducing your blood pressure naturally can be done in two ways. One is the DASH plan that identifies reducing your intake of sodium or salt. Plus you should reduce your intake of saturated fats and total fats and increase your consumption of fruits and vegetables, grains and lean red meat, poultry and fish.

To learn more about the benefits of Omega-3, and receive a free e-book which discuses all the benefits of Omega-3 at Walter Chase’s web site Good Fatty Acids.