If your blood pressure isn’t at a dangerous level, take a few months implementing some self-care measures. Should you still require blood pressure medications after this time frame, bear in mind that all blood pressure medications (except diuretics) should be taken at night, because they will have a 25 to 50 percent increased effectiveness, at the same dose, compared to when they are taken during the day.

Here are some simple yet powerful steps you can do to prevent high blood pressure from developing, and to reduce it if it already has developed.


Diet. A healthy diet is one of the most important factors in preventing and reducing high blood pressure. The best diet is one that is low in unhealthy fats, sugar, and salt, and rich in foods containing potassium, calcium, and magnesium. Fiber-rich foods are also important.

Try to eat meals that contain plentiful supplies of fresh, organic vegetables, along with free-range lean meats and poultry and wild caught fish. Try also to limit your intake of carbohydrate foods.


In at least one meal each day, be sure to also include garlic and/or onions, both of which have been shown to reduce both systolic and diastolic pressure levels.

Also be sure to eliminate all refined and simple carbohydrate foods, processed foods, and beverages while drinking lots of pure, filtered water throughout the day.


Nutritional Supplements. There are a number of nutrients that can help keep blood pressure levels under control. Some of the most beneficial are fish oils, vitamins B3 and B6, along with a complete B-complex supplement, vitamin C, vitamin D, omega-3 fatty acids, lycopene, magnesium, potassium, selenium, and zinc. CoQ10 and the amino acids cysteine and taurine can also be helpful.


Herbal Remedies. One of the best herbal remedies for preventing and reducing high blood pressure is hawthorne, which is well known for its ability to strengthen and protect the cardiovascular system. So it’s not surprising that it is beneficial for helping to manage blood pressure levels too.

Other helpful herbs include celery seed extract, which acts as a natural calcium channel blocker, and olive leaf extract, which acts as a natural inhibitor of angiotensin converting enzyme (ACE), which can harm blood vessels and cause them to constrict, thus increasing the risk of hypertension.


Lifestyle. A healthy lifestyle is another significant factor for maintaining healthy blood pressure levels. Healthy life style choices include limiting your daily alcohol and caffeine intake, as well as not smoking and avoiding exposure to secondhand smoke.

If you are overweight, seek help so that you can get to within ten pounds or less of your ideal weight, as healthy weight loss can dramatically reduce high blood pressure.

Managing stress is also very important, as chronic stress is one of the primary causes of high blood pressure. Meditation can be particularly effective in this regard, so much so in fact that in 1984 the National Institutes of Health (NIH) recommended meditation over prescription drugs as a treatment for mild cases of high blood pressure.

Regular exercise is also important. Exercise not only helps to lower high blood pressure, it is also excellent for reducing stress.


Social Health. In addition to the above steps, be honest with yourself and evaluate your relationships, both at work and at home. Try to avoid spending time with people who are habitually negative or who cause you stress in other ways.

In addition, if you need help with your personal relationships, consider counseling or receiving some other type of guidance. Just as importantly, try not to spend too much time alone.

Numerous scientific studies show that people with strong and supportive social ties on average are healthier, have better blood pressure levels, and usually live longer than people who tend to be “loners.”

(Adapted from “Outstanding Health: The 6 Essential Keys To Maximize Your Energy and Well Being” by Michael Galitzer MD and Larry Trivieri Jr. For more information, visit www.outstandinghealthbook.com)