Lower Your Blood Pressure

Normal: 120’s/70’s or below
Warning: 130’s/80’s
High: 140’s/90’s and higher
Danger: 160’s/90’s and higher

  • Reach your ideal weight. (100 lbs for the first 5 feet plus 5 lbs for every additional inch for women, and 6 lbs for every additional inch for men. Ex: Woman 5 ft 5 in=125 lbs. Man 5 ft 9 in=154 lbs. You may add or subtract 10 lbs according to frame size.
  • Drink at least 8-10 glasses of water each day (enough to keep urine pale).
  • Decrease salt intake. (Beware, most prepared foods are high in salt)
  • Eliminate frying of foods. Boil, bake, or steam with water, instead.
  • Eliminate grease and fatty foods (butter, margarine, lard, and free use of oils).
  • Plant foods do not have cholesterol. Eat lots of fresh fruits, vegetables, beans, and whole grains (oats, brown rice, whole wheat, corn, millet, barley).
  • Animal products; beef, chicken, fish, seafood, milk, cheese, ice cream, eggs, increase cholesterol and put too much fat and protein in the diet. Limit the use of them.
  • Eat fresh or cooked garlic every day.
  • Begin an exercise program (walking or swimming) 3 times a week for an hour, starting slowly and increase distance and pace as tolerated.
  • Get some sunlight every day. Exercising outside during day light will do it.
  • Reduce sugar intake (read the label, 4 gm=1 tsp of sugar).
  • Eliminate caffeine (coffee, tea, Coke, chocolate).
  • Do not smoke cigarettes, drink alcohol, or use illegal drugs.
  • Stress is a killer. Look to Jesus with your problems and trust in Him to help you make the necessary changes.