Simple Ways To Lower Blood Pressure
09 Jun 2022 â¢ 13 min read
The symptoms of high blood pressure are rarely visible. But making these simple changes to your diet could contribute to keeping it in check.
High blood pressure is often a silent, hidden condition. Many sufferers feel fine even when their readings are soaring.
If your blood pressure is high or very high, medication will help. But if youre looking for other complementary ways to reduce your blood pressure, healthy lifestyle changes could make an important difference.
But before we talk about some natural remedies for high blood pressure, lets look at whats happening to cause it.
Natural Treatments For High Blood Pressure
Have you heard of the many effective natural treatments for high blood pressure? Over 4 in 10 Americans are thought to suffer from hypertension, which puts them at risk of heart disease. However, if you are diagnosed with high blood pressure, or your family has a history of it, you may be leery of the side effects blood pressure medications can have. Diuretics can lead to gout and impotence, and diabetics may find they interfere with their blood sugar. Similarly beta-blockers can complicate insulin medication, and can precipitate a laundry list of side effects such as insomnia, depression, tiredness, and symptoms of asthma.
Fortunately, there are alternative approaches to stop hypertension. The Holistic Healing Heart Center has multiple options for patients with a preference for non-pharmaceutical treatments. First of all, we recommend that patients with unknown family medical history, or family members who suffer or suffered from heart and vascular problems undergo cardiac genetic testing. Once this is done we can establish any personal risk factors you have and what steps you can undergo to offset those risks. Targeted anti-hypertensive therapy is a particularly common outcome of our cardiovascular genomics work.
What If Lifestyle Changes Dont Help Lower My Blood Pressure
If diet, exercise and other lifestyle changes dont work to lower your blood pressure, your healthcare provider will prescribe medications to help lower your blood pressure. Your provider will take into account other conditions you may have, such as heart or kidney disease and other drugs youre taking when prescribing medications to treat your high blood pressure. Be sure to follow your providers dosing directions exactly.
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Break Up Periods Of Uninterrupted Sitting
Research links prolonged sitting with obesity and a cluster of conditionsincreased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levelsthat make up metabolic syndrome. One study, published in 2018 in the Journal of Occupational and Environmental Medicine, suggests that breaking up prolonged sitting with bouts of light physical activity may reduce blood pressure in people with hypertension.
Although experts are still learning about what kind of patterns of activity or inactivity have consequences for health, says Dr. Krumholz, you should punctuate the day with periods of activity. Every half hour, get up and stretch, walk, or do some other form of light activity. Another trick: Return e-mails, texts, and phone calls standing up.
When Does Blood Pressure Become High
Blood pressure is measured in mmHg The measurement comes in two numbers that represent the pressure inside your arteries.
The bottom number refers to diastolic pressure when your heart is resting between beats. The top figure is systolic pressure when your heart beats and pushes blood out into your arteries. As a general guide, high blood pressure is a reading 140/90 mmHg or higher.1
Here’s a quick guide to blood pressure readings and their meanings.2,3
Whether you have high blood pressure or not, its suggested that you follow a diet and lifestyle that aims to keep you in the healthy range between 90/60 and 120/80.4
So, what are the ways of lowering blood pressure naturally?
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How Do I Know If I Have High Blood Pressure
High blood pressure, which is also called hypertension, doesnt usually cause symptoms. So you wont know if you have high blood pressure without it being measured by a health professional.
Around 1 in 3 Australians have been diagnosed with hypertension.
How Can I Lower My Blood Pressure
High blood pressure can be treated through lifestyle changes and medicines. Everyone with high blood pressure, regardless of whether theyre on medication, should follow the lifestyle recommendations . Some people will find lifestyle improvements mean they dont need blood pressure medicines or they can take a lower dosage.
These are the Australian recommendations for lifestyle changes to lower blood pressure. If you are an older Australian or have a chronic condition , your doctor will tell you which lifestyle changes are suitable for you.
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Check Out The Dash Diet
Though everyone can benefit from getting more vegetables and leafy greens, a study published in the Journal of the American College of Cardiology found that a specific diet could be incredibly effective in reducing blood pressure.
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on eating lots of fruits and vegetables as well as some low-fat dairy. It also restricts high-fat and cholesterol items. Processed foods are no-go.
In one study, participants ate according to the diet and lowered their sodium. Blood pressure and cholesterol levels were found to be reduced after eight weeks.
This doesnt prove that the DASH diet is the only way to reduce blood pressure, but its the most studied diet, for the time being.
If you really need to turn your blood pressure around, this diet seems to be one of the safest ways of reducing blood pressure and aiding health benefits overall.
Though reducing sodium intake showed significant results in this study, the role of salt and blood pressure is a little more contentious than you might think.
How Can You Reduce Your Risk Of High Blood Pressure
Fortunately, there are certain things you can do to help reduce your risk of developing high blood pressure. These include the following:
- Eat right: A healthy diet is an important step in keeping your blood pressure normal. The DASH diet emphasizes adding fruits, vegetables and whole grains to your diet while reducing the amount of sodium. Since its rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the DASH diet makes it easier to eat less salt and sodium.
- Keep a healthy weight: Going hand-in-hand with a proper diet is keeping a healthy weight. Since being overweight increases your blood pressure, losing excess weight with diet and exercise will help lower your blood pressure to healthier levels.
- Cut down on salt: The recommendation for salt in your diet is to have less than 1,500 milligrams of sodium a day . To prevent hypertension, you should keep your salt intake below this level. Don’t forget that most restaurant foods and many processed and frozen foods contain high levels of salt. Use herbs and spices that do not contain salt in recipes to flavor your food do not add salt at the table.
- Keep active: Even simple physical activities, such as walking, can lower your blood pressure .
- Drinkalcoholin moderation: Having more than one drink a day and two drinks a day can raise blood pressure.
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Alternative Treatments For High Blood Pressure
There are many means of combating and reducing blood pressure. Lifestyle is one of the most important elements in treatment, regardless of whether you choose drugs or alternative medicine. A healthy lifestyle that includes the following elements can do much to improve a patients prognosis.
Increases in blood pressure and weight gain are often linked. Sleep apnea, a condition that can disrupt your breathing while sleeping and raise your blood pressure further, is also often caused by being overweight. Even shedding a few pounds can make a notable difference to your health. Most important is losing the visceral fat, which surrounds the organs in your abdomen. For optimal health, your waistline should be under 40 inches, if youre a man, and under 35 inches if youre a woman. Try the Holistic Healing Heart Centers medically supervised nutritional program for responsible weight loss.
- Regular Exercise
As little as 150 minutes of significant physical activity a week can make a large dent in high blood pressure. Swimming, cycling, gardening, jogging, yoga, or dancing can all fill this role. Consistency is key, though. Halting your exercise regimen can mean that your blood pressure will climb.
- Eat Healthy Diet:
- Reduce Sodium Intake:
- Dont Smoke, and Drink in Moderation:
- Reduce Stress Factors:
- Use a Heart Sound Recorder:
- Have Your Arteries Tested:
- Undergo Cardiovascular Executive Physical:
How Can I Be More Active
- Check first with your healthcare provider before increasing your physical activity. Ask your provider what type and amount of exercise is right for you.
- Choose aerobic activities such as walking, biking or swimming.
- Start slowly and increase activity gradually. Aim for a regular routine of activity five times a week for 30 to 45 minutes each session.
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How Is High Blood Pressure Diagnosed
Since high blood pressure doesnt have symptoms, your healthcare provider will need to check your blood pressure with a blood pressure cuff. Providers usually check your blood pressure at every annual checkup or appointment. If you have high blood pressure readings at two appointments or more, your provider may tell you that you have high blood pressure.
Amazing Home Remedies For High Blood Pressure
If youre in search of home remedies for high blood pressure, youve come to the right place. Keep reading as we let you know all about high blood pressure along with effective remdies that can be used to combat it at home.
High blood pressure affects almost more than 1 billion people in the world. It is a silent killer as it may show no symptoms until it is too late, due to which many people are unaware if they have it. It is a risk factor for heart disease, stroke, and heart attack, so do not miss your annual exam with a Cardiologist in Lahore.
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Invest In A Home Blood Pressure Kit
The AHA recommends using a home blood pressure monitor if you have high blood pressure. Itll help your doctor determine whether treatments are working. The blood pressure in the office may not represent your blood pressure at all times, explains Dr. Krumholz. The blood pressure thats measured outside the office can be very important in determining your risk of the consequences of high blood pressure.
Ask your health-care provider for a brand recommendation. There are many inexpensive ones on the market, says Dr. Krumholz. Heres how to know when high blood pressure is an emergency.
Follow A Healthy Diet
- Eat 5 serves of vegetables and 2 serves of fruit every day.
- Limit your fat intake to 20 to 35% of your total energy intake. Consume healthy unsaturated fats instead of saturated fats.
- Reduce your salt intake to fewer than 4 grams per day if you have high blood pressure. This is less than one teaspoon of salt. Salt contains sodium, which is linked to high blood pressure.
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Herbs And Plants For High Blood Pressure
Although medications such as diuretics and beta-blockers can help lower high blood pressure, theyre not the only option. Natural remedies like some herbs show promise to help manage blood pressure, and lifestyle changes including a healthy diet and regular physical activity often can help control high blood pressure.
To help you narrow down the best treatment options for you to discuss with your healthcare provider, in this article, Ill review 10 herbs for high blood pressure as well as other ways to naturally lower blood pressure. Before trying anything, always consult your doctor, because some supplements can interfere with how certain medications work.
Your doctor will also likely want to check blood pressure readings on a regular basis to monitor if your treatment plan needs any changes.
Small Changes Can Make A Big Difference In Your Blood Pressure Numbers
If you suddenly find yourself with high blood pressure under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury , meaning more people now meet the criteria for stage 1 hypertension.
While you shouldn’t shrug off the change, there’s also no need to panic. “Obviously, nothing happened overnight inside a woman’s body or to her health with the release of the guidelines,” says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School.
The change, however, should spur you to take your blood pressure seriously. “These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we’ve gained from large trials into clinical practice, they will help thousands of people,” says Dr. Fisher.
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Herbs And Plants That May Lower Blood Pressure
For a variety of reasons, many people prefer to try natural treatments before using medication to manage everything from a sore throat and seasonal allergies to anxiety and depression. In the case of high blood pressure, the 10 plants below are thought to provide some benefit.
However, not all of these treatments have scientific evidence that they work, so talk to your healthcare provider trying any of them, and use of supplements should never replace the medication recommended by your doctor
Limit Saturated And Trans Fats
The AHA recommend that people limit their daily intake of saturated fats. According to the AHA, saturated fats should make up no more than of a 2000 calorie-per-day diet.
The also recommend avoiding trans fats, which can increase bad cholesterol levels while decreasing good cholesterol levels. Like high blood pressure, trans fats increase a persons chances of developing heart disease and stroke.
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Home Remedies And Lifestyle Changes
Often, hypertension can improve with lifestyle changes. In some cases, high blood pressure can go down to normal levels with only lifestyle modifications, particularly if you have stage 1 hypertension , or if you have elevated blood pressure .
If you have extremely high blood pressure, lifestyle modifications can be effective as a hypertension treatment, though it may not be enough to lower your blood pressure to an optimal level.
Essential Oils For Blood Pressure
Another of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage and frankincense.
Talk with your natural doctor about how to lower blood pressure naturally and safely. Check with your doctor before making major diet and exercise changes. If youre taking any medications, youll also want to make sure there are no drug interactions with any natural supplements you plan to take.
- Blood pressure is a combination of systolic and diastolic pressure.
- High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart.
- You can monitor your own blood pressure by measuring your pulse rate.
- Try natural ways to lower blood pressure like dietary changes, stress relievers and exercise.
- Check with your doctor before making any major diet or exercise changes or trying new supplements.
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What Are Natural Remedies For High Blood Pressure
Natural remedies mean using some natural herbal compounds, to maintain a healthy blood pressure, that are easily available in our homes. Some of them are directly consumable while others may need to be mixed or compounded with some other natural elements to find a perfect natural herbal remedy to deal with the high blood pressure.
You can enjoy our herbal remedies in Kensington MD to deal with high blood pressure if you live near.
Following are the top 10 natural herbal remedies for high blood pressure.
Wear Earplugs When You Sleep
A study published in 2019 in Psychosomatic Medicine shows a link between poor sleep habits and high blood pressure. One of the culprits? Noise! Research suggests that being exposed to noiseeven while sleepingcan increase your blood pressure and heart rate. Thats why the National Sleep Foundation recommends wearing earplugs at night, especially if you live in a noisy environment.
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