What Is The Pritikin Program For Lowering Blood Pressure
The Pritikin Program, taught by the dietitians, exercise physiologists, physicians, and psychologists at the Pritikin Longevity Center, addresses all the adverse effects associated with hypertension by:
- Providing at least 5 servings of vegetables and 4 servings of fruits daily, which help ensure that you eat plenty of foods that are full of stomach-filling volume yet are low in calories, enhancing weight-loss efforts. Losing excess weight is one of the most effective ways to lower blood pressure in the short term. Eating plenty of nutrient-rich fruits and vegetables also means youll be eating excellent sources of potassium, magnesium, and calcium. Many studies have found that foods rich in these minerals help blunt some of the toxic effects of sodium.
- Cutting back on calorie-dense foods loaded with fat, sugar, and/or refined grains to promote weight-loss efforts.
- Limiting the consumption of sodium to a healthy level less than 1,500 mg daily for people under 50 years, less than 1,300 mg daily for those 50 to 69 years, and no more than 1,200 mg daily for people 70 years and older.
- Discouraging excess alcohol drinking .
- Adding a daily exercise regime that aids in weight loss and stimulates nitric oxide production, a beneficial chemical that relaxes muscles in the artery walls and lowers blood pressure.
- Getting an adequate intake of calcium, omega-3 fatty acids, and vitamin D by consuming moderate amounts of nonfat dairy foods or soymilk, seafood, and a little sunshine.
Olive Oil Helps Manage Hypertension In Men
Olive oil is one of the best foods to take to help lower blood pressure naturally and improve your cardio health.
One study found that people who regularly consumed olive oil in their diet had a lower risk of hypertension. Interestingly, scientists noted that olive oil helped treat hypertension in men, not in women. However, this may be because women, in general, suffer from high blood pressure less than men.
Other studies have shown that consuming olive oil daily can help treat high blood pressure in elderly people. Researchers also noted that olive oil consumption helped lower high cholesterol at the same time.
Learn more about the benefits to your heart from consuming olive oil every day.
Eat More Foods High In Magnesium
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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Blood Pressure Foods To Avoid
- High sodium foods: Sodium raises blood pressure avoid high sodium processed foods, pickles, olives or canned foods.
- Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
- Sugar: High sugar consumption is connected to high blood pressure.
- Caffeine: Too much caffeine can cause an increase in blood pressure.
- Alcohol: Narrows arteries and can increase blood pressure.
What Causes High Blood Pressure
Risk factors for developing high blood pressure include:
- Family history
- Gender
- Up to age 64, men are more likely to develop high blood pressure than women
- At age 65 and older, women are more likely to develop high blood pressure than men
Risk factors for developing high blood pressure that can be prevented or managed include:
- Sedentary lifestyle
- Stress
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Check With A Gp First
Sounds too good to be true right? Well, it comes with a caveat you must follow strict guidelines and the advice of your doctor. Like the fighter pilots, your blood pressure will be temporarily boosted when contracting the handgrip device. That can be dangerous if your blood pressure is very high or you also have high cholesterol.
The key is not to overdo it. The general guidelines are as follows:
Eat Healthy High Protein Foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet .
Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high protein diet may not be for everyone. Those with kidney disease may need to use caution. Its best to talk with your doctor.
Its fairly easy to consume 100 grams of protein daily on most types of diets.
A 3.5-ounce serving of salmon can have as much as 22 grams of protein, while a 3.5-ounce serving of chicken breast might contain 30 grams of protein.
With regard to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 grams of protein. Two tablespoons of peanut butter would provide 8 grams .
These supplements are readily available and have demonstrated promise for lowering blood pressure:
Omega-3 polyunsaturated fatty acid
Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits.
A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4.5 mm Hg systolic and 3.0 mm Hg diastolic .
Whey protein
This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure .
Magnesium
Citrulline
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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.
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. .
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How To Lower Blood Pressure In Minutes
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.
Get In A Quiet Room And Calm Yourself Down
If you are in a crowded place, shelter yourself in a quiet room immediately.
The undertone is to get away from the crowd. High BP triggers anxiety and breathlessness which needs isolation.
However, its advisable to keep a friend around just in case the situation goes out of hand.
But it is important to get away from the crowd and focus on yourself to get a hold of yourself.
Erratic heartbeat, ragged breathing, and flashes of warmth are signs of hypertension. Therefore, these are the signs you should look out for!
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What Is Blood Pressure
Blood pressure is the force applied by the blood to the inner walls of the arteries. It shows minor fluctuations throughout the daydeclining while relaxing and momentarily increasing while being excited or under stress. An increase in the resting blood pressure canscar, stiffen, or harden the arteries.
How To Monitor Your Blood Pressure
You can monitor your own blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic, cuff-style bicep monitor. Make sure you buy a monitor that has been validated and with a cuff that fits properly around your upper arm. Then follow these simple steps:
- Dont exercise, eat, drink caffeinated beverages, or smoke within 30 minutes of measuring your blood pressure.
- Sit still with your back straight and your feet flat on the floor. Follow your monitors instructions or ask your doctor how to use it correctly.
- Make sure you check your blood pressure at the same time each day.
- Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker.
You may be wondering how to lower blood pressure. Below are my top natural ways to lower blood pressure, and by the way, it should happen fast! Some plans can take months to see results. With my tips, some of which revolve around anti-inflammatory foods, you can see results in just one day.
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Limit Alcohol: 4 Points
If you drink, stop at one drink a day for women or two for men.
The information in this post first appeared in the January 2018 issue of Nutrition Action Healthletter.
Find this article interesting and useful?Order a copy of Safe & Easy Steps to Lower Your Blood Pressure. Nine out of 10 Americans will eventually have high blood pressure and, with it, an increased risk of stroke, heart attack, diabetes, dementia, and more. Eating the right diet, losing weight, and exercising can keep your pressure under control. And, if you do have hypertension, it can lower your pressure as much asor more thanprescription drugs. This booklet, from the editors of Nutrition Action, shows you how.
Have a comment, question, or idea?Send us an email at . While we cant respond to every email, well be sure to read your message.
Lifestyle Tips To Lower Blood Pressure
So, are you wondering how to lower blood pressure besides changing your diet? Reducing stress can lower blood pressure. Some other natural ways to lower blood pressure include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and exercising on a daily basis.
Regular exercise and diet play a large role in the development of hypertension. Another one of the most detrimental components of the Western lifestyle is stress. Managing stress includes relaxation techniques such as deep breathing, yoga, journaling or art therapy.
You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder , and the improvement of performance in businessmen and Olympic athletic gains through visualization.
The best preventative measure to high blood pressure? A healthy lifestyle. Its common sense, really.
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Manage Stress To Help Control High Blood Pressure
If stress is the cause of your hypertension, knowing how to control stress can help to lower blood pressure fast.
Most doctors agree that chronic stress is a precursor for hypertension. Pressures at work, in the family, or in dealing with distressing situations can cause blood pressure to rise and become a chronic condition.
Researchers have identified some scientifically-proven ways to lower blood pressure without medication.
The results of a 2016 review on the effect of music in lowering hypertension found that regularly listening to music helped to lower systolic blood pressure.
Other studies have shown that managing occupational stress can help to lower blood pressure in men and women and lowered the risk of cardiovascular disease.
Learn more about the many ways that stress affects your body and what you can do to cope with stress better.
Eat More Fruits And Vegetables
If reducing salt is not enough, people with high blood pressure have an entire diet designed for them. Dietary Approaches to Stop Hypertension, or DASH, was developed by the National Institutes of Health and has been voted one of the best overall diets.
The DASH diet is high in fruits, vegetables and fiber, and low in sodium. It may further reduce systolic blood pressure by about 3 points compared with a regular low-sodium diet, according to a trial of DASH.
However, a drawback of the DASH diet is that its high in carbohydrates. This can stimulate the appetite and make it harder for people to lose weight, Bisognano said. If you are trying to lose weight and lower blood pressure, diets such as Zone and South Beach, which balance carbs with protein and fat, may be easier to stick with for six months or so, he added.
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Apple Cider Vinegar Can Help Lower Blood Pressure Naturally
Although apple cider may not lower blood pressure immediately, it could help treat some types of hypertension.
Most of the medicinal properties of apple cider vinegar come from its content of acetic acid. One study found that acetic acid helps to inhibit certain enzymes that can cause high blood pressure. Scientists found that acetic acid solutions had a positive effect on blood pressure levels.
You can learn more about the therapeutic effects of apple cider vinegar to help cure hypertension without medication.
What Can I Do If My Blood Pressure Goes Up Right Before Doctors Visits
Have you ever heard of white coat syndrome? Its what happens when you typically have normal-ranged blood pressure but significantly higher blood pressure in medical settings like hospitals or doctors offices. This is often caused by feeling nervousness or anxiety around medical settings. Unfortunately, this means your health provider might think your blood pressure is higher than it really is.
White coat syndrome isnt uncommon. In fact, one study suggests that 15% to 30% of people who have high blood pressure readings might suffer from white coat syndrome. In cases like these, some patients wonder whether its possible to quickly lower their blood pressure before a reading. If youre in this situation, the safest and most effective thing you can do is try your best to relax.
Here are a few relaxation methods you can try:
If you or your doctor suspect white coat syndrome, your doctor may send you home with a blood pressure monitor that will check your blood pressure periodically throughout a normal day. This gives a more accurate reading of what your blood pressure really is and helps the doctor figure out whether the stress of a physical trip to a medical facility is affecting you.
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Whey Protein For High Blood Pressure
Whey protein is good for helping to manage elevated blood pressure levels.
One double-blind study found that taking 59 g of whey protein a day helped to lower blood pressure naturally over an 8-week period. Researchers also noted improvements in levels of cholesterol.
You can learn more about why taking whey protein can be good for your heart and blood pressure.
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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