If you are carrying a few extra pounds, weight loss may be an excellent way to lower your blood pressure naturally. According to the Surgeon General, high blood pressure is twice as common in obese individuals when compared to those at a healthy weight. Research also shows that when overweight persons drop their weight by 10 pounds it can not only naturally lower their blood pressure but can significantly cut their chances of becoming hypertensive. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (JNC7) estimates that by achieving normal BMI, a 5-20 point drop in systolic blood pressure is normal.

Here are some great ways you can lose weight and maybe even lower your blood pressure naturally!

DASH Diet (Dietary Approaches to Stop Hypertension)
Endorsed by the National Heart, Lung, and Blood Institute (NHLBI) , the DASH diet calls for a reduction in red meats, sodium, sweets and artificial sugars, and emphasizes fruits and vegetables as well as potassium, magnesium, calcium and a whole host of heart healthy foods. Simply following the DASH diet without weight loss has been proven to lower blood pressure and reduce the risk of heart failure; however, using the DASH diet to count calories can help your lose weight too- making it extra valuable in the fight against hypertension! The complete diet can be found here.

Aerobic Exercise
The JNC7 recommends at least 30 minutes of aerobic exercise, such as brisk walking, be performed at least 4 times a week for an average drop in blood pressure of 4-9mmHg systolic. If you weigh 150 pounds, walking 2 miles in 30 minutes will burn roughly 175 calories.

Always get your physicians approval before beginning any exercise program!

For more information visit:

“NHLBI Study Finds DASH Diet And Reduced Sodium Lowers Blood Pressure For All” by the NIH News Release. Can be viewed online at http://www.nhlbi.nih.gov/new/press/01-12-17.htm

“The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure” by the U.S. Department of Health and Human Services, National Institutes of Health National Heart, Lung, and Blood Institute. Can be viewed online at http://www.nhlbi.nih.gov/guidelines/hypertension/jnc7full.pdf

“Overweight and Obesity: Health Consequences” by U.S. Department of Health and Human Services Office of the Surgeon General. Can be viewed online at http://www.surgeongeneral.gov/topics/obesity/calltoaction/fact_consequences.htm.