Sunday, May 12, 2024
HomeHealthHow To Bring My Blood Pressure Down

How To Bring My Blood Pressure Down

How Does Blood Pressure Work

Bring Down Your Blood Pressure (Without Drugs!)

Blood pressure is the force against blood vessel walls as the heart pumps blood. When the heart squeezes and pushes blood into the vessels, blood pressure goes up. It comes down when the heart relaxes.

Blood pressure changes from minute to minute. It’s affected by activity and rest, body temperature, diet, emotions, posture, and medicines.

Try Meditation Or Yoga

Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress. A 2012 study notes that one university program in Massachusetts has had more than 19,000 people participate in a meditation and mindfulness program to reduce stress .

Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.

A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared to those who didnt exercise. Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .

Listen To Classical Music

Listening to soothing music like classical or chamber music is one of the best ways to lower BP fast. Especially if you combine listening to music with practicing breathing exercises or meditation, this effect is increased. Through research, the scientists found that these types of music create a calming effect and help reduce the stress hormone cortisol.

Researchers believe that the types of music that can help lower blood pressure naturally often have a volume or rhythm that doesnt change much has no lyrics, and has regular, repetitive sections.

Recommended Reading: What Is The Va Disability Rating For Hypertensive Heart Disease

How I Lowered My Blood Pressure In Two Days

Nutrition, Wellness |

UPDATE: I visited my naturopath;10 days after starting this protocol, and my BP was down to 128/78. AND I was nervous about her taking it, something that used to jack it up historically. This protocol WORKS!

Are you concerned about your blood pressure? Or maybe youre on meds and would like to lower or taper off them? If youre looking for natural solutions to lower your blood pressure, youve come to the right place.

Recently;Id been stressed and feeling off, dizzy, and wired. I decided to measure my blood pressure and was shocked to find it read 140-150/90! So, I went to work and put myself on a protocol.

We all know that blood pressure is the pressure of the blood in the circulatory system, and its measured;with a blood pressure cuff, typically whenever you visit your doctor. If your blood pressure is high, it means your heart is working too hard to pump blood through your body, increasing the force on arterial walls and causing weakness in your blood vessels. This makes the;vessels more prone to rupture or tiny tears that leave scar tissue on the walls of arteries and veins, increasing the risk of blockage and upping heart attack and stroke risk.

High BP may not cause any symptoms, which is why its called the silent killer, but it may cause chronic headache or dizziness.

Meditate And Practice Om Chanting

How To Bring Your Blood Pressure Down Quickly

Meditation, deep breaths and yoga have more profound effects than you can imagine.

Consider it a personal experience, but deep breaths and chanting om is a solution. It is a way to control high BP immediately.

High blood pressure increases heart rate and causes erratic breathing.

At the time of panic, all you need to focus on is your breathing.;

Many times, situations go out of hand due to less oxygen supply in the body.

So, focus more on internal strength even at those critical seconds. Try to listen to calm music.

You need to stay calm for those brief moments and not give up on yourself.

Recommended Reading: Does Claritin D Raise Blood Pressure

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.

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.

Don’t Miss: Does Spicy Food Raise Your Blood Pressure

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.

Practice Breathing In Your Left Nose

How to Bring Blood Pressure Down

Breathing deeply through your left nose will relax blood vessels and reduce stress hormones, thereby helping you control your blood pressure.

Doing:

  • Sit on the floor or in a chair in a comfortable position, straight back.
  • Place your left hand on your stomach.
  • Cover your right nostril with your right thumb.
  • Take a deep breath with your left nose, hold for a few seconds, then exhale.
  • Breathe slowly and deeply with your left nose for 3-5 minutes.

You May Like: What Size Blood Pressure Cuff Do I Need

What Causes Low Blood Pressure

There are several causes of low blood pressure. Some are temporary and can be easily fixed.

Low blood pressure may also be a sign of a health issue or emergency condition. Treatment may be necessary.

Several health conditions can cause low blood pressure. These include:

Diagnosing and treating these conditions can help balance blood pressure. Your doctor may recommend simple tests such as:

  • blood tests to check hormone levels, blood sugar levels, and for infections
  • an electrocardiogram or Holter monitor to check heart rhythm and function
  • an echocardiogram to check your heart health
  • an exercise stress test to check your heart health
  • a tilt table test to check low blood pressure due to changes in body position
  • the Valsalva maneuver, a breathing test to check for nervous system causes of low blood pressure

The Basics Of Lowering Systolic Blood Pressure

Before you proceed to learn some tips on reducing your blood pressure, you should be aware of systolic and diastolic blood pressure.

What is systolic blood pressure?

Blood pressure is the measurement of the force of blood pushing against the walls of the arteries as it is pumped by the heart. Normally, it goes up and down. However, if it becomes constantly elevated, then this becomes a medical concern.

Blood pressure is measured in two numbers: the systolic number and the diastolic number. When your blood pressure is taken, it will be given to you in what looks like a fraction: one number over another. The upper one is the systolic number. It represents the maximum amount of pressure at any point of time. The lower number is the diastolic number, and represents the pressure during a relaxed state.

Acceptable levels of blood pressure range under 120/80 mmHg. If your blood pressure ranges between 120/80 and 139/89 mmHg, you are likely to be affected by a condition called pre-hypertension. This means that you will most likely have high blood pressure in the future if you dont change your lifestyle. A reading of 140/90 mmHg or higher is considered to be high blood pressure.

The systolic number is the more important one to worry about when you consider your blood pressure level this is the number that determines your stage of hypertension and how it should be treated.

Why Should You Lower Your Systolic Blood Pressure?

Don’t Miss: What Is The Va Disability Rating For Hypertensive Heart Disease

What Steps Can I Take To Control My High Blood Pressure

So youve been recently diagnosed with high blood pressure, often also called hypertension? High blood pressure significantly increases your chances of heart attack and stroke. You may have also heard that youll need to take medication to control your high blood pressure. In some cases, that may be true, and you should follow your doctors advice and guidance. However, here are some steps you can take to change your lifestyle that can naturally bring down your blood pressure.

Here are a few changes you can make.

  • Lose weight – Weight loss is likely the best thing you can do to bring down your blood pressure. Being overweight can also lead to snoring and problems breathing at night which can further worsen your blood pressure. Losing even a small amount of weight can have a big impact on your blood pressure. Watch for weight that you carry in your midsection. Weight in the middle and a large waistline is especially troublesome when it comes to high blood pressure.
  • Start an exercise program – Just 30 minutes of brisk daily activity such as a power walk can do wonders for your blood pressure. Exercise or activity that gets your heart rate up is best. Exercises you can try are swimming, running, and cycling. You can also try high intensity interval training which combines lifting weights with aerobic exercise and has been shown to be particularly beneficially.
  • Stop smoking – smoking increases blood pressure…and there are plenty of other health benefits to quitting.
  • When Treatment Is Recommended

    How To Bring Down Blood Pressure

    Everyone with high blood pressure is advised to make healthy lifestyle changes.

    Whether medicine is also recommended depends on your blood pressure reading and your risk of developing problems such as heart attacks;or strokes.

    Your doctor;will carry out some blood and urine tests, and ask questions about your health to;determine your risk of;other problems:

    • if;your blood pressure is consistently above 140/90mmHg , but your risk of other problems is low you’ll be advised to make some changes to your lifestyle
    • if your blood pressure is consistently above 140/90mmHg and;your risk of other problems is high you’ll be offered medicine to lower your blood pressure, in addition to lifestyle changes
    • if your blood pressure is;consistently above 160/100mmHg you’ll be offered medicine to lower your blood pressure,;in addition to lifestyle changes

    You May Like: Does Claritin Affect Blood Pressure

    Lowering Systolic Blood Pressure Tips To Lower Blood Pressure

    Worried about your systolic blood pressure level? With these tips, you can lower your systolic blood pressure!

    High blood pressure, or hypertension, is a health issue that a majority of Americans face sometime during their lives. Learning how to lower your systolic blood pressure is a great way to learn how to lead a healthier life.

    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 can scar, stiffen, or harden the arteries.

    Also Check: Do Onions Lower Blood Pressure

    Wrong Medication Or Wrong Dose

    For each person theres an ideal combination of medications and dosages that would best control their hypertension. Some people havent yet received that ideal combination. Its important to work with a doctor who is familiar with the range of medications and who knows what works best for each individual.

    Eat More Fruits And Vegetables

    Blood Pressure , What I did to bring my blood pressure down without pharmaceutical medicine / drugs

    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.

    Also Check: What Is The Va Disability Rating For Hypertensive Heart Disease

    Avoid Heavy Alcohol Drinking

    Drinking too much alcohol has been associated with high blood pressure. Heavy drinking also contributes to stroke. The CDC recommends that men drink two or fewer drinks per day. Women are recommended to drink one or fewer alcoholic beverages per day.

    Alcoholism is a disease that is difficult to treat on your own. If you find it difficult to control your drinking, many people have successfully limited or quit drinking through counseling and drug treatment. You can reach the national substance abuse hotline anytime at: 1-800-662-HELP .

    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.

    You May Like: Does Claritin D Raise Blood Pressure

    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.

    Eat More Foods High In Magnesium

    How To Bring Blood Pressure Down

    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.

    Read Also: Will Aspirin Raise Blood Pressure

    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.

    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.

    Also Check: Spicy Food Blood Pressure

    What Can I Eat To Lower My Blood Pressure

    Theres actually a specific diet designed for heart health; called the DASH Diet. It stands for dietary approaches to stop hypertension and was developed by the National Institutes of Health. Following the DASH Diet can lower blood pressure just as effectively as taking a pill, Dr. Osborne says. It highlights foods that are high in magnesium, potassium, and calcium, while limiting salt and sodium intake. Heres some of what youll eat on the diet.

    • Fruit
    • Kefir
    • Dark chocolate in moderation

    Some of the biggest things to eliminate are excess sodium , processed foods, sugar, condiments , bread, and cheese.

    Apple cider vinegar has long been touted as a remedy for high blood pressure, but Dr. Osborne notes that no comprehensive clinical trial has been able to determine how effective it actually is. That being said, hes not against patients trying itif you find that taking apple cider vinegar every day keeps your blood pressure low, then keep doing it. Same for alcohol and caffeinated drinks, as long as youre having them in moderation.

    People that drink modestly, so one to two drinks, may actually see a modest effect on cardiovascular events and may see modestly lower blood pressure, Dr. Osborne explains. However, if you drink anything more than that, it clearly elevates blood pressure.

    RELATED ARTICLES

    Popular Articles