First Why Is Your Blood Pressure High
Its natural to experience short-term spikes in blood pressure, like during exercise or after a cup of coffee. But over time, if your heart consistently pumps out more blood than usual or your blood vessels become stiffer, your blood pressure can stay high, which may lead to hypertension. Many things can cause this to happen, including eating too much salt, being overweight, or even taking certain medications that can cause high blood pressure as a side effect.
You might know that a blood pressure reading has two numbers . The American Heart Association describes normal blood pressure as a first number of 120 or less and a second number of 80 or less.
Use Apple Cider Vinegar
Apple cider vinegar is trendy, but in this case it really works. Here are some suggestions from Healthline on how to incorporate it into your diet to reap the benefits:
- Add it to cooked popcorn.
- Drizzle it over meat or vegetables.
- Add it to a smoothie.
- Mix it with olive oil and herbs for salad dressing.
- Try it in a tea mixed with water and a bit of honey.
- Make a cayenne pepper tonic by adding 1 tablespoon apple cider vinegar and 1/16 teaspoon cayenne pepper to a cup of water.
- Drink a shot of apple cider vinegar in place of coffee.
If you follow any or even better, all of these steps, you will almost certainly lower your blood pressure. You should always follow your doctors advice if you have any questions or concerns.
Treating High Blood Pressure
Treatment for high blood pressure will depend on your blood pressure levels and your associated risk of developing a cardiovascular disease, such as a heart attack or stroke.
There are seven main risk factors for developing a cardiovascular disease. These are:
- having a high level of cholesterol in your blood
- having a family history of cardiovascular disease .
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Consider Taking Vitamins And Supplements
Research shows that a few vitamins and minerals may be helpful in lowering blood pressure. But talk to your doctor before taking any. Make sure they know everything you take.
- Vitamin C: This has antioxidants that protect the linings of your blood vessels. Orange juice is a good source, as are fruits like kiwi and strawberries, and vegetables like broccoli, kale, tomatoes, and sweet red peppers. Adults should get 400 mg per day.
Potassium: This helps your body get rid of sodium through your pee. Men should aim for 3,400 mg a day, and women around 2,600. Itâs found in fruits like bananas and prunes and vegetables like potatoes, tomatoes, and artichoke.
Vitamin D: This helps make the enzyme renin, which is linked to blood pressure health. You can get vitamin D from fatty fish, like salmon or mackerel, or milk. You also can absorb vitamin D from sunlight or take it in a supplement.
How To Lower Blood Pressure: 5 Natural Ways
Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing high blood pressure.
In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. As of 2008, the prevalence of elevated blood pressure among adults over 25 years old was about 40 percent worldwide. Approximately 75 million American adults thats 32 percent, or 1 in every 3 adults suffer from high blood pressure.
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Essential Oils For Blood Pressure
Another of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage and frankincense.
Talk with your natural doctor about how to lower blood pressure naturally and safely. Check with your doctor before making major diet and exercise changes. If youre taking any medications, youll also want to make sure there are no drug interactions with any natural supplements you plan to take.
- Blood pressure is a combination of systolic and diastolic pressure.
- High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart.
- You can monitor your own blood pressure by measuring your pulse rate.
- Try natural ways to lower blood pressure like dietary changes, stress relievers and exercise.
- Check with your doctor before making any major diet or exercise changes or trying new supplements.
Talk With Your Doctor
High blood pressure is a serious condition that requires treatment to prevent more severe health problems.
Dont worry if youre confused by all of your medication options. Your doctor can tell you which drugs might work best for you. Together, you can put together a treatment plan to get your blood pressure under control.
Some questions to ask your doctor include:
- Do I need medication to control my blood pressure?
- Am I at high risk of certain side effects from blood pressure medication?
- Am I taking any other drugs that might interact with my blood pressure medication?
- Would a combination blood pressure medication be a good option for me?
- Do you recommend improved diet and exercise as a way to lower my blood pressure?
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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.
Cut Back On Sugar And Refined Carbohydrates
Sugar, especially fructose, may increase your blood pressure more than salt, according to one 2014 review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic .
A 2020 study that compared various popular diets found that for people who with more weight or obesity, low carb and low fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure 3 mm Hg after 6 months .
Another benefit of a low carb, low sugar diet is that you feel fuller longer, because youre consuming more protein and fat.
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Incorporate Dark Chocolate In Your Diet
If you love dark chocolate, heres some good news for you. Well, dark chocolate helps to improve your heart, albeit, when consumed in small quantities. Dark chocolate contains flavonoids these plant-based nutritional compounds dilate your blood vessels.
Some studies showed that flavonoid-rich dark chocolate improves health parameters, including reducing blood pressure.
Limit Your Intake Of Processed And Sugary Foods To Cure High Blood Pressure With Food
Research papers indicate a link between sugar-rich foods and high blood pressure. That said, sugary and refined foods are converted to sugar within your bloodstreams and lead to several health issues.
Also, low-carb diets have been found to reduce blood pressure.
So, you may want to cut down on the unhealthy foods and opt for the healthier ones.
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May Boost Your Immune System
Cats claw may support your immune system, possibly helping fight infections more effectively.
A small study in 27 men found that consuming 700 mg of cats claw extract for 2 months increased their number of white blood cells, which are involved in combating infections .
Another small study in four men given cats claw extract for six weeks noted the same results .
Cats claw seems to work both by boosting your immune response and calming an overactive immune system (
Despite these promising results, more research is needed.
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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Prevent High Blood Pressure
Practice healthy living habits, like being physically active, to help prevent high blood pressure.
By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Practice the following healthy living habits:
How Do I Know If I Have High Blood Pressure
High blood pressure, which is also called hypertension, doesnt usually cause symptoms. So you wont know if you have high blood pressure without it being measured by a health professional.
Around 1 in 3 Australians have been diagnosed with hypertension.
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Dr Rupali Datta Clinical Dietitian At Fortis
1. Eat small portions frequently: Sneak healthy snacking sessions in-between the major meals of the day to avoid long gaps. Eating small portions several times of the day helps in preventing the sudden drop in blood pressure that one may experience after meals. So, if you are eating three full meals a day, it would be better to rather have them distributed in to five small meals a day. This one’s a great home remedy for also people who have diabetes.
Home remedies for low blood pressure: eat small portions frequently
2. Have adequate salt: Excess salt is bad, but on the other hand it is required by your body in moderate quantities. According to the World Health Organisation, your daily diet must contain at one teaspoon of added salt besides what you derive from natural from fruits and vegetables. In summers or if you exercise daily, keep some lime water with a pinch of salt handy. Salt works like an instant pick-me-up. Make sure you do not have too much salt too that may lead to problems like water retention along with high blood pressure.
Home remedies for low blood pressure: Excess salt is bad, but it is required by your body in moderate quantitiesHome remedies for low blood pressure: Drink at least 2 to 3 litres of water every dayHome remedies for low blood pressure: Caffeinated beverages like tea or coffee may help boost your blood pressureHome remedies for low blood pressure: Chew five to six tulsi leaves every morning
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.
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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.
How To Cure High Blood Pressure At Home
High blood pressure causes a series of serious health concerns. As such, uncontrolled blood pressure leads to strokes and heart-linked disorders.
Surely, both natural cures and medical treatments can help to control your blood pressure levels. However, although you can avail of medical treatments, practicing the home remedies first is advisable. Because natural treatments are safe, effective, and cost-efficient, they are preferred over drugs.
Let us now study about the various natural and medical treatments for keeping your blood-pressure levels in check.
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Why Is It Dangerous To Lower My Blood Pressure Too Quickly
Before we talk about specific examples, lets learn why its dangerous to lower your blood pressure too quickly. Your heart and blood vessels carry blood to all your body parts, including large, important organs that keep you alive, like your lungs and especially your brain. Large drops in blood pressure can suddenly stop your brain from getting the continuous blood flow and oxygen it needs. This can lead to a stroke and permanent brain damage.
Eat Healthy Whole Foods
A nutrient-dense diet is another essential component to lowering blood pressure naturally at home. The DASH diet, Mediterranean Diet, Ketogenic diet and Paleo-style diet can all be helpful.
DASH and Mediterranean diets, generally speaking, encourage plenty of leafy greens, colorful vegetables, legumes, fruits, healthy fats, and moderate amounts of lean protein. Whole grains are also a part of these two diets while also being featured in Paleo-style eating, which puts a little more emphasis on protein.
A keto approach focuses more on high intake of healthy fats, moderate protein, leafy greens, and very low carbohydrate intake. The two factors they all share are nutrient-dense foods with useful calories and a lack of processed foods that are common in the Standard American Diet .
Processed and packaged foods, refined foods, and sugar-laden snacks are a major culprit in heart disease because they lack important nutrients like potassium and magnesium, as well as elements like fiber, that are central to healthy blood pressure and heart function. They are also loaded with sodium, which makes your body retain fluid, leading to a spike in blood pressure.
Potassium is an electrolyte that helps balance sodium levels and eases pressure on your blood vessels. Your potassium to sodium ratio should be about 2:1.
You can boost your potassium levels by eating potassium-rich foods like:
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Stay Active To Cure High Blood Pressure Naturally
One of the best ways to lower your blood-pressure levels is by exercising regularly. With physical exertion, you increase the ability of your heart to pump blood while reducing the pressure within the arteries.
Initially, you must aim for at least 30 minutes of walking per day. Then, gradually, you can progress to the moderate-impact exercises while increasing your time limit.
Anything Over 120/80 Is Prematurely Aging You
High blood pressure wears out your brain causing premature memory problems, wears out your heart causing shortness of breath, and wears out your kidneys causing fluid retention. High blood pressure is also one of the main causes of atrial fibrillation leading toblood clots and strokes.
Studies show that any blood pressure readings over 120/80 iscausing you to age prematurely. Day by day this high blood pressure is silently wearing outyour organs and causing your arteries to clog up.
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Who Is Prone To High Blood Pressure
Unsurprisingly, there are some people who are more likely to get high blood pressure than others. There are several risk factors that you should know about. We will go over the main list in just a moment. However, the most popular risk factors include your age, your family history, your race, and your overall lifestyle choice. For some people who suffer from chronic kidney disease, you may be more likely to suffer from high blood pressure.
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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