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How Do You Reduce High Blood Pressure

How Long Does It Take To Lower Blood Pressure

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It was just a routine doctors visit, at least thats what you thought.

But you heard news that surprised you. You have high blood pressure, your doctor announced, and you need to lower it to avoid some very serious things that high blood pressure can lead to, like strokes and heart attacks.

Many people can reduce their high blood pressure, also known as hypertension, in as little as 3 days to 3 weeks.

Its a lot to take in, and you have questions, including:

How long does it take to lower blood pressure? and

Whats the best way to do it?

Here are answers from the physicians, registered dietitians, and other faculty at the famed Pritikin Longevity Center in Miami, which has helped thousands over the past four decades lower their blood pressure and live well.

Making Changes If You Have Anxiety Or Depression

If your high blood pressure is co-occurring with a mental health problem such as depression or anxiety, it can be even tougher to find the energy and motivation to make the necessary lifestyle changes. Just thinking about exercising or preparing a healthy meal, for example, can seem overwhelming. But by focusing all your efforts on one tiny change at a time, youll find that youre capable of more than you realized.

Take the first step. It could be as simple as going for a walk or downloading a meditation app or buying some nicotine patches. It can take time for lifestyle changes to register as a reduction in blood pressurebut sometimes they can improve your mood much sooner. Taking that first step is always the hardest.

Focus on small steps. Its easy to get overwhelmed by daily life when youre battling depression, anxiety, or another mood disorder. By taking small but positive steps each day, though, youll find that your energy and outlook will gradually start to improve. Once you feel happier and more positive, youll find it easier to forge ahead with lifestyle changes and see the results in both your blood pressure readings and your overall outlook and wellbeing.

Consume Pomegranate Juice In The High Blood Pressure Diet

Another beverage that is good to drink if you are trying to lower blood pressure quickly is pomegranate juice.

One small trial involving men with high blood pressure found that consuming 150 ml of pomegranate juice helped lower blood pressure fast. Most participants in the trial noted a reduction in blood pressure within a 4 to 6-hour period. The researchers noted that pomegranate juice should be recommended on a high blood pressure diet.

You can learn more about the health benefits of pomegranate in this article.

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How Can I Prevent High Blood Pressure

You can help prevent high blood pressure by having a healthy lifestyle. This means

If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.

NIH: National Heart, Lung, and Blood Institute

How To Lower Blood Pressure In Minutes

How To Lower Blood Pressure Fast Without Medications And ...

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

High blood pressure can hit at any time, and the results can be devastating. When an acute jump occurs, knowing how to lower blood pressure in minutes can be the difference between life and death.

This is especially true if youre one of the 75 million American adults suffering from hypertension , or one of the other 75 million with prehypertension. When a boost hits, its good to know how to make blood pressure go down quickly.

Your blood pressure rises and falls throughout the day, and this is completely normal. Stress, anxiety, exercise, and activity can all lead to increases, while relaxation, getting ready for bed, and sleep can all bring it back down.

But not all high blood pressure is safe, and the longer it stays at a high rate, the more health risks you assume. Risks include acute responses like sweating, fainting or shortness of breath, and more severe issues like heart disease and heart attack can arise. So when stress hits, knowing how to lower blood pressure quickly can be a great health benefit.

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How To Lower Blood Pressure Naturally The Best Answer

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You are looking for the answer about how to lower blood pressure naturally for your current high blood pressure problem.

In truth, you have probably known, the diagnosis of high blood pressure was followed by bad news, worse news and yet worse news. Because, high blood pressures is called the silent killer, and it has kill millions of people every year. So, this article provides the things that you should know and do to help you how to lower high blood pressure in the best way:

Making The Exercise Habit Stick

Despite our best intentions, many of us struggle ditching our sedentary lifestyle. But there are steps you can take to make exercise less intimidating and more fun.

Start small and build momentum. If exercising for 30 minutes a day, 5 times a week sounds overwhelming, set a smaller goal and gradually build up as you gain self-confidence and momentum.

Reward yourself. Once it becomes a regular habit, exercise will reward you with more energy, better sleep, a greater sense of well-being, and improved cardiovascular health. When youre starting out, though, give yourself a simple reward for successfully completing a workout, such as having a hot bath or a favorite cup of coffee.

Choose activities you enjoy. Youre more likely to stick with a workout you find pleasurable. If you hate running but like yoga or dancing, for example, dont force yourself onto the treadmill every day. Pick activities that fit your lifestyle, abilities, and taste.

See How to Start Exercising and Stick to It to learn more.

The effects on your blood pressure

  • 30 minutes of moderate aerobic exercise, such as walking, for five days of the week can reduce your reading by 4 to 11 mm Hg.

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Consider Cutting Back On Caffeine

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 .

Causes Of High Blood Pressure

How To Reduce High Blood Pressure Naturally

Theres no single cause of high blood pressure, but rather many contributing factors. Some are out of your control, such as age, race, gender, and family historyblood pressure tends to increase over the age of 70, affects more women than men over the age of 55, and is more common in African Americans than Caucasians, perhaps due to a genetic sensitivity to salt.

Many other risk factors for hypertension are within your control. Being overweight, eating a poor diet high in salt, smoking, drinking excessively, and not getting enough physical exercise can all impact your blood pressure.

There are also specific substances that can raise your blood pressure, such as:

  • Caffeine, including coffee, tea, soda, and energy drinks.
  • Prescription medications, including some of those used to treat ADHD, birth control pills, corticosteroids, atypical antipsychotics, MAOIs and SNRIs used to treat depression, and some cancer drugs. ;
  • Nonsteroidal anti-inflammatory drugs , such as aspirin and ibuprofen .
  • Cough and cold medications containing decongestant or NSAIDs.
  • Herbal supplements, such as ephedra and yohimbine.
  • Recreational drugs, such as cocaine and methamphetamine.
  • Licorice found in some candies and gum.

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Blood Pressure And The Heart

Theres a reason why your blood pressure is taken every time you visit a doctors office or hospital, regardless of the complaint that brought you there. High blood pressure is rightly known as the silent killer. It often carries no symptoms or warning signs but can drastically increase your risk of having a heart attack or stroke. The higher the number, the harder your heart is having to work to pump blood around your body and the more likely it is that damage is being done to the heart muscle. Since all parts of your body rely on circulation, though, its not just your heart that high blood pressure can impact. If blood doesnt flow easily, it can harm your arteries as well as vital organs such as the kidneys, eyes, and brain.

High blood pressure has been shown to damage the tiny blood vessels in the parts of your brain responsible for cognition and memory, greatly increasing your risk of developing Alzheimers disease or another dementia. Being diagnosed with cardiovascular disease can also take an emotional toll, affecting your outlook and making you more susceptible to anxiety and depression. And just as blood pressure may have an impact your mood, the reverse can also be true:

Berries Should Be In The Blood Pressure Diet

A high blood pressure diet should include plenty of servings of berries to help boost your cardiovascular health.

Berries such as blueberries, bilberries, black currants, and cranberries contain antioxidants and anti-inflammatory properties that have a positive effect on blood pressure.

Researchers have found that a diet rich in berries can help lower both systolic and diastolic blood pressure. Consuming berries is also good to keep your heart healthy and lower your risk of developing chronic diseases.

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Try Cutting Back On The Salt

Reducing your sodium intake can play an important role in lowering your systolic blood pressure. The average American consumes more than 3,500 milligrams of sodium daily, which is well above the American Heart Association‘s recommendation of less than 2,300 milligrams per day.

“I think we all know that adding salt to your food is bad for your blood pressure,” Dr. Berger says. “But what we don’t always know is that when you eat food from a can or a box, it is filled with sodium.”

Dr. Berger recommends following a reduced-sodium diet called DASH , developed by the National Heart, Lung, and Blood Institute, which also emphasizes a reduction in trans fats and refined sugar, as well as a sufficient intake of magnesium, potassium and calcium.

Because everyone responds differently to dietary changes, it may take some fine-tuning to find the right diet for your specific heart health.

“Everyone’s sodium responsiveness is a bit different,” says Howard Weintraub, MD, the clinical director of the Center for the Prevention of Cardiovascular Disease, at NYU Langone Health in New York City. “So if you’re going to take the time to modify your nutrition, you shouldn’t only reduce how much salt you use, but also make it more healthy in general.”

In other words, Dr. Weintraub says, leaving the salt off but continuing to eat French fries probably isn’t going to help.

Read more:10 Effortless Ways to Finally Cut Down on Salt

Garlic Supplements For High Blood Pressure

high blood pressure: Can you eat your way to lower blood ...

You can use garlic as a natural medicine to treat hypertension and improve your cardiovascular health.

Regularly taking garlic as a supplement can help to turn prehypertensive conditions into safe conditions. For example, a meta-analysis of 20 trials found that garlic supplementation can lower systolic blood pressure by 9 mmHg and diastolic blood pressure by 7 mmHg.

Other studies have found that taking garlic supplements on a long-term basis could have a significant effect on blood pressure. Over a 12-week period taking 2 aged garlic capsules daily helped lower systolic blood pressure by around 12 mmHg.

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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:

Comparison Of Sodium In Foods

Meats, poultry, fish, and shellfish

Food: Milligrams sodium

Fresh meat, 3 oz. cooked: Less than 90 mg

Shellfish, 3 oz: 100 to 325 mg

Tuna, canned, 3 oz: 300 mg

Lean ham, 3 oz.: 1,025 mg

Dairy products

*Whole milk, 1 cup: 120 mg

Skim or 1% milk, 1 cup: 125 mg

*Buttermilk , 1 cup: 260 mg

*Swiss cheese, 1 oz: 75 mg

*Cheddar cheese, 1 oz : 175 mg

Low-fat cheese, 1 oz.: 150 mg

*Cottage cheese , 1/2 cup: 455 mg

Vegetables

Food: Milligrams sodium

Fresh or frozen vegetables, and no-salt-added canned , 1/2 cup: Less than 70 mg

Vegetables canned or frozen , 1/2 cup: 55-470 mg

Tomato juice, canned, 3/4 cup: 660 mg

Breads, cereals, rice and pasta

Food: Milligrams sodium

Bread, 1 slice: 110-175 mg

English muffin : 130 mg

Ready-to-eat, shredded wheat, 3/4 cup: Less than 5 mg

Cooked cereal , 1/2 cup: Less than 5 mg

Instant cooked cereal, 1 packet: 180 mg

Canned soups, 1 cup: 600-1,300 mg

Convenience foods

Food: Milligrams sodium

Canned and frozen main dishes, 8 oz: 500-1,570 mg

*These can also be high in saturated fat, unless low-fat or reduced fat options are purchased.

*High in saturated fat.

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Olive Leaf Extract Supplements To Lower Blood Pressure Naturally

Taking olive leaf extract supplements could be effective in helping to bring down high blood pressure naturally.

One study found that taking olive leaf extracts help men lower their blood pressure over a 6-week period.

Some studies show that olive leaf supplements can be as effective as hypertension medication. For example, taking 500 mg olive leaf extract daily could help lower blood pressure by around 11/5 mmHg.

Decrease Your Salt Intake

How do you know if you have High Blood Pressure?

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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Check Your Blood Pressure

High blood pressure is common and often has no symptoms. The only way to know if you have high blood pressure is to have your blood pressure checked.

Health professionals such as nurses, pharmacists and doctors can check your blood pressure with a simple test.

High blood pressure increases your risk of having a heart attack or stroke, but there are things you can do to lower your blood pressure.

Reducing your blood pressure can make a big difference to your health and help prevent development of stroke or heart disease.

Put Down The Saltshaker

Keeping your sodium intake to a minimum can be vital for lowering blood pressure.

In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in blood pressure.

The AHA recommends limiting your sodium intake to between 1,500 milligrams and 2,300 mg per day. Thats a little over half a teaspoon of table salt.

To decrease sodium in your diet, dont add salt to your food. One teaspoon of table salt has 2,300 mg of sodium!

Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible.

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Pritikin Longevity Center & Spa

Reduce high blood pressure while enjoying a resort vacation. All-Inclusive Program

I used to think these dramatic drops in blood pressure were something that happened to only a very few people, continues Dr. Fruge, but Ive been here at Pritikin for more than 15 years, and I see results like these every week. This isnt a miracle. Its simply what happens when we start taking good care of ourselves.

The Dash Diet Helps To Lower High Blood Pressure

high blood pressure: Do you know what foods you can eat to ...

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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