High blood pressure has reached epidemic proportions in the US today with over 65 million people suffering from high blood pressure and another 45 million having a condition known as pre-hypertension. A symptomless condition, high blood pressure heightens your risk of stroke and heart attack and you could very easily be suffering from it without even knowing it until it is too late.

There are of course medicines available which can help in lowering blood pressure, but a lot of these are accompanied by side effects and, even though some people may have to take medicine in the short term to control high blood pressure, a much better answer is to look for some natural remedies for high blood pressure if you are able to.

For almost all of us high blood pressure is linked to weight and diet and this is a major problem today when nearly seventy percent of Americans are overweight or obese. Furthermore, most Americans get too much salt in their diet and not enough of the large number of other beneficial things which can act to reduce blood pressure. In short, you can eat your way to a lower blood pressure, as long as you know how to do it.

If truth be told, it is often possible to normalize your blood pressure quite quickly if you change your diet and start exercising. Having said this, if you have not been exercising for a long time you shouldn't suddenly start exercising vigorously and it is always sensible to check with your doctor before you begin any exercise program.

First of all though let us talk about what you should avoid and top of the list is salt. Salt (or sodium) is one of the chief offenders in today's high blood pressure epidemic. Excess dietary fat is also an offender as it encourages arteriosclerosis, weight gain, and other problems which result in high blood pressure. So, two things to avoid (or at least reduce) in your diet are salt and excess fat, especially saturated or trans fats.

So, what sorts of food should you have in your diet in order to help you in lowering your blood pressure? Potassium is one of the main substances which is missing in today's American diet and that is very beneficial for your blood pressure. Potassium help to reduce blood pressure just as salt helps raise your blood pressure and thus getting sufficient potassium in your diet can help to even out blood pressure.

It is very easy to get enough potassium in your diet by merely adding plenty of fresh or frozen vegetable and fruits, as long as they have no added suger or salt. Although this might seem bland to some people, it is one of the best ways to make sure that you regularize your blood pressure. And of course, at the same time you also need to cut down on the salt to no more than the daily sodium intake recommended of about 2400 mg each day. An excellent way to achieve this is not to add salt to your diet at all because natural unprocessed foods contain sufficient salt and, if you want to flavor your food then simply try using spices and herbs.

Magnesium and calcium are two other minerals that can help to lower blood pressure. Both magnesium and calcium are considered to be calming minerals and the majority of Americans don't get enough of either in their diets. Dairy products that are low in fat are a good source of calcium as are nuts, legumes, and dark and leafy green vegetables. You should aim to get a balance of roughly two parts of magnesium to three parts of calcium. Foods such as soybeans, sesame seeds and white beans not only contain a lot of magnesium and calcium but they are also excellent sources of potassium.

Finally, ensure that you drink enough water and get sufficient fiber in your diet. Fiber is important because it helps to clear toxins and unhealthy substances out of your body and it also helps you feel full so that you are not tempted to overeat.