February is National Heart Month, which invites us to take a fresh look at what we can do to prevent heart disease—the leading cause of death for all Americans over the age of 45. Fortunately, this dangerous disease is extremely preventable, as long as we heed early warning signs like high blood pressure.

Elevated blood pressure, also known as hypertension, is a major risk factor for both heart disease and stroke. Hypertension accelerates the process of atherosclerosis by damaging the arteries so they are more likely to accumulate plaque from cholesterol.

High blood pressure refers to a reading of greater than 140 (systolic) over 90 (diastolic), while a normal adult blood pressure reading is 120/80, says Michael Murray, N.D. in his book The Encyclopedia of Nutritional Supplements.

Hypertension is far too common, in fact more than 50 million Americans currently have dangerously high blood pressure levels.

According to John McDougall, M.D., author of The McDougall Program for a Healthy Heart, people with hypertension are seven times more likely to suffer a stroke, four times more likely to have a heart attack, and five times more likely to die of congestive heart failure.

For those with high blood pressure, taking steps to reduce it should be a top health priority. Fortunately, there are a number of natural steps we can take.


Reduce salt in your diet

Sodium plays a key role in high blood pressure, causing fluid retention and adding stress to both the heart and circulatory system. The National Academy of Sciences recommends reducing salt intake

to no more than 2400 mg. Daily—approximately 1 teaspoon—which is less than half of what most Americans ingest.

Since most of the sodium we consume is hidden in processed foods, reading labels is essential.

Scale back on caffeine

According to Gail Reichler, M.S., R.D., C.D.N., in her book Active Wellness, caffeine appears to act on the body in a variety of unhealthy ways, including altering blood sugar and triglyceride levels, increasing blood pressure and heart rate, and inhibiting the body's absorption of essential minerals.

For healthy blood pressure, limiting your coffee consumption to one cup daily would be a wise choice.

Incorporate essential
fatty acids

Omega-3 fatty acids—supplied in the diet by flaxseed oil, pumpkin seeds, walnuts, dark leafy greens and fatty fish like salmon—have been shown to help reduce blood pressure in more than 60 double-blind studies, asserts Dr. Michael Murray.

These healthy fats also lower levels of LDL "bad" cholesterol, making them a strong ally in preventing heart disease.


Increase your intake of
plant foods

As Dr. McDougall asserts, research consistently illustrates that a healthy vegetarian diet, along with mild exercise and weight loss, not only reduces

blood pressure, but also normalizes it so people can get off medication.

In the landmark DASH study (Dietary Approaches to Stop Hypertension), a diet rich in fresh fruits and vegetables, whole grains, beans, and nuts lowered blood pressure as effectively as medication.

Take your multi-vitamin/
mineral supplement

A full-spectrum, multi-vitamin/ mineral formula offers a host of nutrients that have been shown to lower blood pressure. Among other key players, vitamins C and E minimize damage to arterial walls, magnesium helps dilate the arteries and relax blood vessels, and potassium aids in heart contraction and water balance.

Include natural diuretics

Many nutrients act as natural
diuretics, playing a valuable role in reducing blood pressure by helping the kidneys release sodium and water, relaxing the arterial walls, and easing pressure on the blood vessels.

Natural diuretics include vitamin B-6, vitamin C, potassium, magnesium, and calcium, as well as the humble celery. A mere 4 stalks of celery daily may help reduce systolic blood pressure by up to 14 percent,according to Mark Houston, M.D.

Incorporating these ideas—along with exercise and weight loss—can bring your blood pressure down to a safe level and reduce your risk of heart disease.

Take heart this month and start making these changes gradually. A healthier blood pressure reading is right within your reach.