High blood pressure affects 63 million people in the U.S. If left untreated it can result in a stroke or heart attack, which could prove fatal. If you find that your blood pressure is anything over normal (120/80) this list of lifestyle changes will help to lower your blood pressure naturally.

· If you smoke - stop. Eliminating this habit will not only help to lower your blood pressure naturally but it will reduce your chance of getting cancer and other cardiovascular diseases.
Smoking the main cause of atherosclerosis, which is hardening of the arteries. So even though smoking does not cause high blood pressure is does contribute to the problem. If you smoke quit and if you don't smoke don't start. It has absolutely no redeeming health benefits. Once you quit, your risk of having a heart attack is reduced after the first year.

· Overweight - There is a direct connection between your weight and high blood pressure. Even a few extra pounds on your frame can contribute significantly to a high blood pressure condition. Losing as little as ten pounds will help you lower your blood pressure naturally and if you are obese your need to lose weight is even more urgent. Cutting 200 to 300 calories from you diet every day will make a difference.

· Reduce your salt intake. High salt (sodium) consumption is directly related to high blood pressure. You should limit your consumption to no more than 2,000 milligrams of sodium per day, which is about one teaspoon. The average American will often consume over 4,000 milligrams per day. Foods like canned soups, processed foods and meats, soy sauce, frozen dinners, processed cheeses, olives and pickles are all loaded with salt. Also restaurant food is highly salted. Read the food labels and chose only those with low or reduced salt.
Include more fruits, vegetables and low-fat dairy products in your menu. Have one additional fruit or vegetable with each meal.

Your meat portion should be no more than 6 ounces and have two meatless dinners per week. Although fatty diets do not directly affect blood pressure, saturated fats and cholesterol in foods raise blood cholesterol, which increases the risk for heart disease. Also high fat foods are high in calories, which you need to reduce to lose weight. High cholesterol is also a major risk factor for atherosclerosis as is smoking.

· Add more fruits, vegetables and low-fat dairy products to your plate. Eat one additional fruit or vegetable with every meal. Shrink the size of your daily meat intake to six ounces, and designate at least two dinners a week as meat-free. Fatty diets do not directly affect blood pressure. However, saturated fats and cholesterol in foods raise blood cholesterol, which increases the risk for heart disease. Foods high in fats also are high in calories, which must be reduced if you need to lose weight. Like smoking high cholesterol is also a major risk factor for atherosclerosis.