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How Do I Lower My Blood Pressure Naturally

Sudden Spike In Blood Pressure Can Be Serious

How To Lower Blood Pressure Naturally [2021]

Blood pressure is a measurement of the force that blood applies to your arterial walls as it pumps from your heart throughout your body. It also represents how hard your heart is working to push the blood. When blood pressure is higher, it means the heart must work harder to push blood through your system. In turn, the risk of heart disease or heart attack increases.

According to 2014 data, high blood pressure accounts for roughly 1,100 deaths every day in the United States, and only about half of all people with high blood pressure have it under control.

Disturbingly, most people may not even be aware that they have the condition, or are at least on the verge of becoming hypertensive. Some risk factors for high blood pressure include:

  • Prehypertension
  • Eating a high sodium/low potassium diet
  • Not getting enough exercise/physical activity
  • Overactive thyroid
  • Overactive adrenal glands

A normal blood pressure is in the range of 120 mmHg/80 mmHg . The higher number represents systolic blood pressure and the lower represents diastolic. Prehypertension arises when systolic and diastolic pressures exceed these numbers, and hypertensionor high blood pressurearises when blood pressure reaches 140 mmHg/90mmHg.

Sometimes, however, something causes blood pressure to spike unexpectedlyand the higher your resting blood pressure is, the greater your risk of suffering a severe cardiac event becomes. Therefore, knowing how to lower blood pressure fast is very important.

What Is The Best Natural Supplement For High Blood Pressure

Three main minerals are used to naturally lower blood pressure. If you follow a heart-healthy diet, youre likely to get enough of these from your foodbut for people with poor eating habits, supplementing might be a good idea. Try these:

  • Calcium
  • Magnesium
  • Potassium*

*Some may recommend taking a potassium supplement, but its especially important to get your current potassium levels tested before doing so. Too much potassium can have potentially fatal side effects.

Try Meditation Or Deep Breathing

While these two behaviors could also fall under stress reduction techniques, meditation and deep breathing deserve specific mention.

Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.

Theres quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure .

Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat .

Try guided meditation or deep breathing. Heres a video to get you started.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

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Cut Back On Sugar And Refined Carbohydrates

Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.

A 2010 study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.

The low-carb diet lowered blood pressure by 4.5 mm Hg diastolic and 5.9 mm Hg systolic. The diet of low-fat plus the diet drug lowered blood pressure by only 0.4 mm Hg diastolic and 1.5 mm Hg systolic .

A 2012 analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic .

Another side effect of a low-carb, low-sugar diet is that you feel fuller longer, because youre consuming more protein and fat.

Maintain A Healthy Weight

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Having overweight or obesity increases strain on the heart muscle and can lead to a rise in blood pressure.

The AHA recommend that people keep their body mass index between 18.5 and 24.9. If a persons BMI is too high, they should take steps to reduce their weight.

According to the AHA, a loss of just 10 pounds in weight is enough to reduce blood pressure readings in people who have overweight.

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Coenzyme Q10 Supplements For Bringing Down High Blood Pressure

Taking coenzyme Q10 supplements could help you cure hypertension without medication.

The Journal of Human Hypertension reported on the results of a meta-analysis of 12 clinical trials on using CoQ10 to treat high blood pressure. Results of the trials showed that regularly taking CoQ10 supplements can lower systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by up to 10 mm Hg without significant side effects.

Top Foods For A High Blood Pressure Diet

One of the best things you can do to lower your blood pressure is to eat a healthy, high blood pressure diet. Read on below to find out more about what foods are good for high blood pressure.

  • High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. If youre wondering how can you stabilize your blood pressure, eating foods high in healthy fiber can definitely help.
  • Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,5002,000 mg daily.
  • High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, avocados and bananas.
  • Omega-3 rich foods: Consume omega-3 rich foods like grass-fed beef, wild caught salmon, chia and flax seeds to reduce inflammation.

8 Foods That Reduce Blood Pressure:

1. Dark chocolate:

Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure.

2. Garlic:

Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure.

3. Spinach:

Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.

4. Sunflower Seeds:

5. Bananas:

6. Tomatoes:

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Switch To Dark Chocolate

A 2010 analysis of 15 studies suggests that dark chocolate may slightly reduce blood pressure. Ried K, et al. Does chocolate reduce blood pressure? A meta-analysis. DOI: 10.1186/1741-7015-8-39 If youre eating chocolate, choose dark chocolate over other types, and make sure its at least 70 percent cocoa. 12 heart-healthy foods to work into your diet. .

Eat More Foods High In Magnesium

What can I do to lower my blood pressure naturally?

A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsNguyen H, Odelola OA, Rangaswami J, Amanullah A. A Review of Nutritional Factors in Hypertension Management. International Journal of Hypertension. 2013 698940. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.

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Drink Milk Coconut Water And Cranberry Juice

Milk is a superfood. It consists of potassium, calcium, and Vitamin D. These nutrients are directly proven to lower blood pressure immediately.

Coconut water is highly rich in potassium, electrolytes, and minerals. These nutrients are an immediate solution to hypertension.

Not only that, at times, deficiency of these minerals can cause hypertension.

A study in West Indian Medical Journal proved that coconut water drops the pressure by margins.

Cranberry juice is rich in proanthocyanidins. This helps in reducing high BP by dilating blood vessels and increasing blood flow.

Articles published in Nature, 2016 proves that berry juice lowers systolic blood pressure.

However, milk is not suitable for everyone as people have lactose intolerance.

Thus, consultation with a doctor before the change in diet is advisable.

Drink Beetroot And Apple Juice To Lower Blood Pressure Naturally And Quickly

One of the ways that you can bring blood pressure down fast is by consuming beetroot and apple juice.

One randomized controlled trial involving men and women found that a drink containing beetroot and apple juice was good for lowering high blood pressure. The beetroot juice helped to lower blood pressure quickly as there was a marked reduction within a 6-hour period.

Apart from being one of the foods that lower blood pressure quickly, you can learn about a number of other benefits of beetroot juice.

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Get Enough Sleep Each Night

Although sleep may not directly lower a persons blood pressure, it is vital for physical health and mental wellbeing. A lack of good quality sleep can increase the risk of chronic health conditions, some of which may increase a persons blood pressure.

The exact amount of sleep a person needs will vary from person to person. However, adults should be aiming to get between 79 hours of good quality sleep each night.

Consider Cutting Back On Caffeine

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Caffeine raises your blood pressure, but the effect is temporary. It lasts 45 to 60 minutes and the reaction varies from individual to individual .

Some people may be more sensitive to caffeine than others. If youre caffeine-sensitive, you may want to cut back on your coffee consumption, or try .

Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.

One older study indicated that caffeines effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject .

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Monitor Blood Pressure At Home

A person can use a blood pressure monitor to regularly check their blood pressure at home.

According to the AHA, people who have a diagnosis of high blood pressure should check that their blood pressure stays below 130/80 millimeters of mercury . If someone has an elevated systolic or diastolic pressure reading, they should contact their doctor.

Ways To Lower High Blood Pressure Immediately

The encouraging data on high blood pressure , is that you can lower your elevated levels through a number of simple everyday lifestyle changes. These adjustments can reduce your measurement numbers and cut risks without the need for medications. We’ll discuss nine effective measures on the following slides.

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How Much Should I Run A Week To Lower Blood Pressure

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Can You Get Off Medication

How to Lower Your Blood Pressure Naturally

According to Dick, some patients may be able to reduce or even stop their medications by quitting smoking, losing weight or getting more exercise.

Lose weight or even just start exercise. Often someone overweight can lower or control blood pressure with an exercise routine even if they do not lose weight, Dick said.

Patients can reduce intake of salt, sugar and processed foods and eat more vegetables and fruits, too.

I always remind my patients that they may not be able to get off medications, Dick said. Sometimes age, race, family history and genetics make it hard or not possible to get off medications, but their lifestyle choices may make the difference between being on one medication or three or four.

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What Causes High Blood Pressure

There are many factors that can cause high blood pressure and often it is a complex mix of factors that can put you in a higher risk category.

At the more manageable end of the spectrum, most of the things that cause hypertension are related to lifestyle choices. Smoking, alcohol, obesity, high cholesterol and a high sodium diet are just a few examples of things that people can choose to change to reduce the risks associated with high blood pressure.

Sleep apnea, diabetes, and stress, each of which may be controlled , can also put a strain on the cardiovascular system and intensify blood pressure and related problems. Factors that put you in a high-risk category but that are difficult to control include family history, gender, and chronic kidney disease.

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How To Lower Blood Pressure Without Medication

Its normal for your BP to fluctuate throughout the day. Excitement, being active, sleeping and waking up are all situations where blood pressure changes naturally. When your activity ends, your BP reading should return to a normal range.

A normal blood pressure is usually defined as systolic pressure below 120 mmHg and diastolic pressure below 80mmHg. Systolic pressure is the measurement of blood pressure from your heart beats. Diastolic pressure is when the heart is at rest between beats. Unfortunately there is no cure for high blood pressure currently, but you can take steps to manage it even without medication. Here are 7 ways to lower your blood pressure naturally:

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How To Lower Blood Pressure Quickly And Naturally

When someone has high blood pressure, also known as hypertension, it means their blood is pumping with too much force against the artery walls. The condition can eventually lead to heart disease, stroke, or other cardiac conditions. High blood pressure is extremely common in the United States. More than 103 million people in the country have itand many dont even know theirs is too high, because it can be asymptomatic, says John Osborne, MD, director of cardiology at LowT Center/HerKare and a volunteer for the American Heart Association .

The reason many people dont know? There are often few or no symptoms associated with high blood pressure, says Sondra DePalma, a cardiac physician assistant at PinnacleHealth CardioVascular Institute with UPMC Pinnacle in Harrisburg, Pennsylvania, which is why it is called the silent killer.

If youre wondering how to lower blood pressure, luckily, there are natural ways to do so with the proper diet and healthy lifestyle changes.

Fourth Misconception About High Blood Pressure Is About Treatment

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Give up your favorite foods. Take drugs with annoying side effects. These are some things you might fear when you think about high blood pressure treatment. It is true that it may take some time to develop a treatment plan that works best for you, because high blood pressure often has several underlying causes. In many cases, the specific cause of high blood pressure may not be evident.

Your doctor will work closely with you to determine which combination of treatments works to best control high blood pressure. Your treatment plan is likely to include the following elements:

The DASH eating plan. The Dietary Approaches to Stop Hypertension plan includes eating less fat and saturated fat as well as eating more fresh fruits and vegetables and whole-grain foods. Limiting use of salt and alcohol can also help lower your high blood pressure. A dietitian can help you find ways to meet these goals without giving up your favorite foods or great flavor.

Weight Control. Being overweight increases your risk of developing high blood pressure. Following the DASH eating plan and getting regular exercise can help you lose weight. Ask your doctor to help you determine a goal. Your doctor can also refer you to other health care professionals for assistance in setting up a weight loss plan.

Alcohol may increase your blood pressure, as well, especially if you are drinking too much. Cutting back or abstaining might be essential.

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Decrease Your Salt Intake

Salt is the enemy of high blood pressure, says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.

While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, french fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.

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