Diet and Exercise
Techniques for Lowering High Blood Pressure
December 21st 2005
A recent study indicated that an intake of fruits and vegetables is the
best diet for lowering blood pressure. This type of diet is also
typically prescribed for lowering cholesterol which could lead to high
There is a proven diet that lowers blood pressure. The American Heart
Association published a finding that indicates the Dash Diet is
effective in lowering blood pressure. According to the Journal
Hypertension, up until 2003 scientists were not sure why the Dash Diet
worked so well. Now it is known that that the diet acts as a natural
diuretic, causing more frequent urination.
Best Syndication writer Nicole Wilson wrote an article detailing the
diet. The goal is to lower the sodium intake by eating several servings
of both vegetables and fruits every day. Stay away from red meat. The
diet is quite different than the Atkins diet, but combined with exercise
it appears to lower blood pressure naturally.
As per the exercise portion of the plan, many trainers will recommend a
combination of aerobics and strength training (weight lifting).
According to the
weightlifting “doesn’t cause persistent
high blood pressure”. It can cause a temporary increase in blood
pressure and the increase can be dramatic “depending on how much weight
According to the Mayo Clinic weightlifting can “help control blood
pressure”. If you have high blood pressure, talk to your doctor before
starting any exercise program. Use proper form to isolate the muscle
groups. Lift less weight and keep the repetitions higher. In stead of
lifting a heavy weight 8 times, lift a lighter weight 20 times.
of the most important things to remember when lifting weights is “don’t
hold your breath”. Holding your breath during exertion can cause your
blood pressure to spike to dangerous levels. Try to exhale during each
power stoke of the lift.
Listen to your body. Don’t lift right after you eat. Give yourself at
least a half an hour after a light meal. Also stop your activity right
away if “you become severely out of breath or dizzy or if you experience
chest pain or pressure.”
As we age we are more likely to experience an increase in blood pressure
especially if we are out of shape and don’t eat right. Try mixing weight
training with aerobics.
By Dan Wilson
Best Syndication Staff Writer
Books on High Blood Pressure
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