Here are eight tips on how to lower your blood pressure and reduce the need to be dependent on blood pressure drugs.

1. One key way on how to lower your blood pressure is to eat fewer calories. Losing weight is one of the fastest and most effective ways to keep your blood pressure normal.

2. Stay away from refined foods such as white flour, sugar, white potatoes, French fries, and sugary soft drinks. All of the above foods provide “empty” calories, which means they are usually void of nutrients and they lead to weight gain. In addition, eating to many of those foods fills you up; therefore, leaving little room if any for the right foods.

3. If you must drink alcohol, do not drink more than one 8-ounce glass of beer, or 4 ounces of wine, or 1 ounce of hard liquor per day. Consuming higher amounts of alcohol will result in an elevated blood pressure.

4. Eat plenty of high fiber foods such as flaxseed meal and other whole grains and vegetables. Although these foods will aid in a higher fiber intake, they are also rich in nutrients that help to lower blood pressure naturally. Fiber also makes you feel full; therefore, you will eat less and lose weight.

5. Eat foods high in the magnesium, potassium, and calcium. You can find these nutrients in foods such as nuts and seeds, green leafy vegetables, legumes, whole grains, tofu, bananas, oranges, apples, avocados, and melons. In addition, a study sponsored by the National Institute of Health, revealed that people who consumed foods rich in potassium, magnesium, and fiber had a lower occurrence of stroke.

6. Quit smoking as soon as possible. Cigarette smoke elevates your blood pressure by constricting arteries. It also damages the heart muscle and other tissues by limiting the amount of oxygen they get.

7. Eat plenty of foods that are rich in fatty acids such as salmon, cod, mackerel, and tuna. Omega-3 fatty acids have a relaxing effect on the artery walls; therefore, reducing blood pressure. They also thin the blood and makes it less likely to clot.

8. Try to incorporate exercise into your busy schedule. Exercise for thirty to forty minutes three to four times a week. It is a known fact that regular aerobic exercise lowers blood pressure and prevents heart attacks. In addition, adequate exercise is also critical in the reversal and treatment of many diseases.