How Can I Lower My Blood Pressure Naturally Over Time
Now that weve discussed why theres no fail-proof, safe, and fast way to lower blood pressure, remember, there are still many ways to lower your blood pressure over time. Here are some simple recommendations:
Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. Being physically active at least 30 minutes a day most days of the week goes a long way toward keeping or getting your blood pressure under control.
Consume a low-sodium diet. Too much sodium causes blood pressure to rise. The AHA recommends keeping your daily sodium intake to less than 2 grams, but keeping it less than 1.5 grams is even better! The DASH diet provides a low-sodium eating plan for you to use as an example.
Limit alcohol intake to no more than 1 to 2 drinks per day. Drinking more than average1 drink for women and 2 drinks for mencan cause your blood pressure to rise. Plus, alcohol can cause you to pack on the pounds, which can also lead to an increase in blood pressure.
Make stress reduction a priority. Stressful situations can cause your blood pressure to go up temporarily. But if you continue to be stressed, your blood pressure can remain high. Find calming activities you can do every day to help you relieve stress. Coloring, walking outside, listening to relaxing music, and even taking a warm bath can help you keep you lower your stress levels.
How I Lowered By Blood Pressure 20 Points
NOTE: you may not see such dramatic results, so give this protocol 30 days.
My main objective in my case was the figure out the cause. I do take meds to address hypothyroidism, and if meds arent dosed properly, blood pressure can rise. I ordered labs to check thyroid, and while waiting, I addressed the next obvious cause, which was stress. I am very sensitive to stress and work hard to keep my stress levels in check. I knew I needed to mix up my morning meditation practice and get stricter about focusing on breathwork and stress relief. Heres the rest of the protocol I developed for myself to lower blood pressure:
- AM meditation, 10 minutes deep breathing
- Hibiscus-based and/or blood pressure tea blends are good for arterial health.
- Potassium and minerals are essential for healthy BP. Try a mineral supplement.
- I took chlorophyll to oxygenate my system and address low red blood cell production .
- Hydrate! Dehydration can raise BP.
- CBD oil: This, for me, was the key player and star of the show. Fortunately I live in an area where I can easily access this magical elixir. Im somewhat convinced this alone was the reason for the dramatic and swift reduction in my blood pressure. CBD is the non-psychoactive constituent in marijuana that has amazing health benefits without getting you high.
Why Do I Need To Eat Less Sodium
Sodium causes your body to retain fluids. This increases the volume of your blood and the pressure in your blood vessels. Its believed that reducing your sodium intake can lower your blood pressure by 2-8 mm Hg in certain people.
Most healthy people should limit their sodium intake to 2,300 milligrams or less per day. If you have high blood pressure, diabetes, or chronic kidney disease, you should eat no more than 1,500 mg of sodium per day. You should also limit your sodium intake to 1,500 mg daily if youre African-American or over 50 years old.
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What Can I Do If I Find Out My Blood Pressure Is Dangerously High
Normally, high blood pressure, sometimes called the silent killer, has few symptoms. But sometimes, a patient may be prompted to check their blood pressure because of troubling symptoms like headache, chest pain, shortness of breath, nausea, and loss of balance. These may be signs of dangerously high blood pressure, also known as a hypertensive crisiswhen your first blood pressure number is greater than 180 or your second number is greater than 120.
In this scenario, do NOT try to lower your blood pressure on your own. A hypertensive crisis is an emergency situation that can end in death, so someone nearby should call 9-1-1 immediately. Emergency personnel will begin the process of lowering your blood pressure in the ambulance while on the way to the hospital. Even then, they will follow guidelines on how quickly they can safely lower your blood pressure and will monitor your blood pressure closely.
Which Medicines Are Prescribed For High Blood Pressure
Some people will find that lifestyle changes alone wont be enough to control their blood pressure and so they’ll need to take medicines. Often, 2 types of medicines that work in different ways will be needed sometimes more than 2 are necessary.
Blood pressure medicines are typically taken every day. Many people will need to take them for the rest of their lives. The most commonly used blood pressure medicines are ACE inhibitors, angiotensin-receptor blockers, beta blockers, diuretics and calcium channel blockers.
Your doctor will choose the most appropriate medicine for you based on your blood pressure measurements, your overall risk of heart and blood vessel disease, and any other medical conditions you have or medicines that you take. Your doctor may set a target blood pressure.
Your doctor will probably start you on a low dosage of one medicine and review your progress a few weeks later. If you experience any side effects, tell your doctor straight away.
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Lower Your Levels Without Medication
While many people use medications to lower their blood pressure, lifestyle changes are usually recommended, too. Eating a healthy diet, maintaining your weight, and getting regular exercise are good ways to prevent high blood pressure and cardiovascular disease, but they can help treat these problems, too. While lifestyle changes alone can’t cure high blood pressure, they can improve how well your medications work and help you avoid additional complications.
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:
*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.
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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.
Cacao Powder To Bring Down Blood Pressure Naturally
One of the best drinks for high blood pressure to enjoy is hot chocolate made from cacao powder.
One study into the effect of cacao drinks on hypertension found that they can help reduce blood pressure by around 4 mmHg.
Other studies have found that the rich antioxidant content in cacao drinks is good for helping to manage high blood pressure in elderly people.
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Why Does Hypertension Matter
If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. “It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more,” says Dr. Fisher.
Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.
When To Seek Emergency Care
High blood pressure causes damage to your organs over time. However, its possible for BP to rise suddenly and cause what is called a hypertensive crisis. Hypertensive crises can manifest as either hypertensive urgency or hypertensive emergency.
When checking your blood pressure, measurements over 180 for systolic and 120 for diastolic are warning flags. Wait a few minutes before you check again. If readings still exceed 180/120, then this is indicative of a hypertensive emergency.
If left unchecked, a hypertensive emergency may have severe consequences. Possible outcomes of uncontrollable high blood pressure include:
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Hypertension: What You Need To Know As You Age
You cant see high blood pressure, also called hypertension. And most ofthe time, you cant feel it. But if youre among the 78 million Americanswith hypertension or are one of the 70 million with prehypertension, its important to understandits effects on your healthand to take action today to bring your numbersdown to healthier levels.
Blood pressure is the force of blood against the inner walls of yourarteries. It has normal fluctuations throughout the dayfalling when yourerelaxed or asleep, rising naturally in the morning, and increasingtemporarily when youre under stress, excited or exercising. But when yourresting blood pressure level rises too high, it can scar, stiffen and/orweaken blood vessels. This effect can double your risk for aheart attack quadruple your odds for astroke raise your risk forheart failure, vision loss, kidney problems,dementiaand circulation problems such asperipheral artery disease weaken your bones and contribute toerectile dysfunctionin men.
How To Measure Your Blood Pressure
Usually, before a doctors appointment, a nurse checks your blood pressure to make sure its not too low or too high. But you can also check your blood pressure readings at home.
You can use an inflatable cuff, similar to those used at your doctors office. Or you can use a digital blood pressure monitor with automatic cuff inflation.
Read the directions carefully when measuring your blood pressure at home, and follow the instructions that come with the product.
Also, keep in mind that certain factors may cause a temporary rise in your blood pressure. These factors include:
For a more accurate blood pressure reading:
- Take your blood pressure in a quiet location when youre calm and relaxed.
- Dont exercise, smoke, or drink caffeine for at least 30 minutes before measuring your blood pressure.
- Its best to vary the times of day that you take your pressure readings to see the range of your readings.
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How To Bring High Blood Pressure Down Immediately Without Remedies
Learn how to bring high blood pressure down immediately in an emergency. Apply one of these tricks and it will get back to normal fast.
Blood pressure may vary from time to time and without notice. Both extremes are extremely dangerous and can even end a life. If you have a person around you with this type of problem, do you know how to bring high blood pressure down immediately in an emergency?
If you are the one who suffer from pressure do you know how to act to control the situation? In this article we will answer both questions.
Obviously, if you have a blood pressure crisis, you should seek professional care as soon as possible. However, until that attention comes, you can do several things to control the situation. However, before telling you what you can do in these situations, lets talk about your symptoms.
What Is High Blood Pressure
High blood pressure or hypertension is the silent killer that affects 80 million Americans. As many as 16 million Americans are unaware of the condition. Untreated hypertension can increase the risk of heart diseases or strokes. High blood pressure occurs due to the tightening of very small blood vessels called arterioles. As a result, the heart has to pump harder to overcome the resistance in the narrowed blood vessel bed. This leads to elevated pressure inside the vessels.
- High blood pressure or hypertension is when readings consistently range from 140 or higher for systolic or 90 or higher for diastolic.
- Blood pressure readings above 180/120 mmHg are dangerously high and require immediate medical attention.
High blood pressure is more likely to cause
- heart attack
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How To Bring High Blood Pressure Down Immediately In Case Of Emergency
The first step you should do is to measure the pressure. Remember that, for the person who has the symptoms of high or low blood pressure should be totally still and sitting, without speaking. If the systolic pressure exceeds 180 or the diastolic pressure is less than 120, you should be concerned. In case of not having a blood pressure monitor, you should wait for a specialist. In the meantime, you can help the person or yourself by doing the following.
Relax and breathe deeply: To help anyone with high blood pressure, help them to take a proper posture and maintain a good temperature. Also, make them breathe slowly and deeply. The nitric oxide we breathe in opens up blood vessels and lowers blood pressure. Another positive effect of this oxide is that in this way you reduce the hormones that cause stress.
Transfer to a hospital: Even if you manage to control blood pressure, you must go to a hospital as soon as possible. After an increase in pressure, other problems are likely to occur. In any case, it is always better to prevent them.
Eat Garlic Or Take Garlic Extract Supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure.
A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg .
According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets .
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Fighting Back Against The Silent Killer
High blood pressure is a symptomless silent killer that quietly damages blood vessels and leads to serious health problems.
While there is no cure, using medications as prescribed and making lifestyle changes can enhance your quality of life and reduce your risk of heart disease, stroke, kidney disease and more.
Whats Considered High Blood Pressure In Pregnant People
High blood pressure can also occur during pregnancy. According to the , about 8 percent of people develop some form of hypertension while pregnant.
- Normal blood pressure during pregnancy is less than 120 mm Hg systolic and less than 80 mm Hg diastolic.
- Readings higher than 140 mm Hg systolic or 90 mm Hg diastolic are considered high.
There are two main categories of high blood pressure in pregnancy:
- Chronic hypertension. This is when blood pressure is high before you become pregnant or when high blood pressure develops before 20 weeks of pregnancy.
- Hypertensive disorders of pregnancy. These types of high blood pressure problems are specific to pregnant people and typically develop after 20 weeks of pregnancy. These blood pressure issues typically disappear after you give birth.
Your doctor may prescribe medications if you have high blood pressure during pregnancy.
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Other Foods That May Help Lower Your Blood Pressure
Garlic may also help lower your blood pressure. Garlic has been shown to help reduce inflammation. Using garlic to add flavor to your food also helps you reduce salt, which can also help lower blood pressure.
Moderate amounts of alcohol have also been shown to help lower blood pressure. Women shouldnt exceed one drink per day, while men shouldnt have more than two drinks per day. Keep in mind, consuming greater quantities of alcohol can cause blood pressure to rise.
Some people should drink less than this amount, or not at all, though. Drinking even moderate amounts of alcohol can interfere with certain medications and can increase your risk of other chronic conditions, including certain cancers and osteoporosis. Ask your health care provider if drinking alcohol is safe for you.
The Dash Diet Helps To Lower High Blood Pressure
You can bring down your blood pressure naturally by following the principles of the DASH diet.
The DASH diet is the âDietary Approach to Stop Hypertensionâ and includes dietary guidelines if you have hypertension. The main principles of the diet to treat high BP is to eat more vegetables, fruits, and lean meat and cut down on sodium.
Foods to eat for hypertension on the DASH diet include:
- Complex carbohydrates such as green leafy veggies, whole-grain foods, and legumes.
- Healthy fats such as olive oil, nuts, oily fish, and flaxseeds are all recommended to lower blood pressure.
- Low-fat protein that contains essential micronutrients such as fish, eggs, beans, and lean meats.
One study on the benefits of the DASH diet to manage hypertension found that it has great potential to reduce complications associated with heart disease. For example, it is estimated that, if followed, these dietary guidelines could help prevent 400,000 cases of heart disease.
If you are interested in finding out more about what to eat to lower blood pressure fast, read the information about the cardiac diet for improved health.
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