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<h2>12 Ways To Avoid High Blood Pressure?</h2>by ChristianGoodmanEven medical people who have researched blood pressure for decades admit that the cause is unknown for about 95% of high blood pressure problems and you could have it without even knowing, even if you're otherwise healthy. For this reason it's important that you know what your blood pressure is and have it checked on a regular basis. Smoking and coffee raises your blood pressure temporarily, so if you are having your blood pressure taken, avoid drinking coffee or smoking at least 30 minutes before the reading. If you are a smoker, you should know this puts you at greater risk for developing high blood pressure than a non-smoker. Other causes that increase your chances of getting high blood pressure include high cholesterol, diabetes, stroke, heart disease, other medical conditions, if you're over 60 years old or of menopausal age. Fluctuations are normal when checking your blood pressure, and a one time reading of high blood pressure does not necessarily mean that you have it. When you constantly check your blood pressure and it gives a high reading every time, that is when you need to be alarmed. Sometimes other medications you are taking may influence your blood pressure. There are changes in your lifestyle and diet that you can make to lower your risk of developing and even preventing high blood pressure. Below is a listed of these changes. The more you embrace these changes into your life, the more you lower your risk. > Limit alcohol to two drinks per day or even less > Maintain a healthy weight and lose weight if needed > Cut your fat intake to less than 30% > Limit added salt and be mindful of sodium content in prepared foods > Exercise regularly at a moderate level of intensity several times a week > Stop smoking > Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale > You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products. > Get 350-400 mg of magnesium daily. You'll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans. > Get a good night's sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension. > Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax. > If you drink a lot of coffee (more than 2-4 cups) every day, consider cutting back or eliminating it altogether. It can help lower your blood pressure, but only slightly. One more thing that you can do to lower your blood pressure is by utilizing my Natural High Blood Pressure Program. I developed this program to help you lower your readings naturally. It involves learning a few simple exercises that you perform on a daily basis that only require a few minutes each day. It has been highly successful in helping hundreds of people lower their blood pressure in a safe and natural way.<h3>About the Author</h3>Christian Goodman is a well known natural <a href="http://christiangoodman.com">Health alternatives</a> writer and the developer of the natural health Blog. His newest work is the Hypertension No More program, which is a <a href="http://hypertensionnomore.com/">natural method for high blood pressure</a> . Article Source <a href="http://www.free-article-submit.com">Free Article Submit</a>