Natural Ways With Potential
If you do an Internet search, youll find dozens of other natural ways to lower blood pressure. They may be effective, but the evidence is limited or questionable.
Take stress reduction, for example. In 2017, the American Heart Association issued a scientific statement on the role of meditation in cardiovascular riskreduction. The AHA determined the concept was plausible, but the studies included too few subjects and used different endpoints, which made drawing conclusions impossible.
Some studies showed significant benefit, and others showed none. There simply wasnt enough data to say that meditation consistently lowers blood pressure, says Dr. Laffin. More likely, anything that relaxes you decreases blood pressure temporarily, but isnt a solution for people with sustained hypertension.
The same issue applies to various foods, spices, herbs and vitamins. You will probably find a study or two on each that says it lowers blood pressure, but these have never been robustly studied, he says.
If you are serious about using natural ways to lower blood pressure, choose one or more methods that have stood the test of time.
This article originally appeared in Cleveland Clinic Heart Advisor.
How Can I Control My Blood Pressure
You can often lower your blood pressure by changing your day-to-day habits and by taking medication if needed. Treatment, especially if you have other medical conditions such as diabetes, requires ongoing evaluation and discussions with your doctor.
Lifestyle changes you can make to help prevent and lower high blood pressure:
In addition to recommending lifestyle changes, your doctor will likely prescribe medication to lower your blood pressure to a safe level. Isolated systolic hypertension, the most common form of high blood pressure in older adults, is treated in the same way as regular high blood pressure but may require more than one type of blood pressure medication. You may try several kinds or combinations of medications before finding a plan that works best for you. Medication can control your blood pressure, but it can’t cure it. If your doctor starts you on medication for high blood pressure, you may need to take it long-term.
Salt Intake And High Blood Pressure
Reducing the amount of salt you eat can also help to manage or even avoid high blood pressure. To help reduce your salt intake:
- Ensure your diet consists of wholefoods including vegetables, fruits, wholegrains, lean meat and poultry, fish and seafood, legumes, unsalted nuts and seeds.
- Avoid packaged and processed foods that are high in salt. You cant see the salt in these foods, so you dont know how much salt you are having. Get into the habit of checking food labels.
- Choose low-salt food where possible. If you cant find low-salt products, those with moderate amounts of salt are ok too. Another simple alternative is to look for labels with low salt, salt reduced or no added salt.
- Avoid adding salt to cooking or at the table flavour meals with herbs and spices instead.
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Home Blood Pressure Monitoring
Your doctor may recommend you take measurements yourself while at home. This may help them understand how your blood pressure changes throughout the day or how its responding to treatment.
Some pharmacies offer blood pressure checks too.
Blood Pressure Tips For Lowering
Have you had your blood pressure checked recently?
High blood pressure is common in New Zealand, with 1 in 5 Kiwis affected by it. Untreated, it can lead to serious health problems such as heart attack, stroke and kidney failure.As blood moves around your body, it pushes against the artery walls. The strength of the pushing is your blood pressure. If the pressure is too high, it puts too much strain on your arteries and heart and can lead to serious health problems.There arent always obvious signs your blood pressure is high, so the best way to find out is to have it regularly checked by your GP, nurse or pharmacist. High blood pressure can be managed with healthy lifestyle changes and/or medication.Here are our top tips to help lower your blood pressure:
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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.
What Is Cats Claw
Cats claw is a tropical vine which can grow up to 98 feet tall. Its name comes from its hooked thorns, which resemble the claws of a cat.
It is found mainly in the Amazon rainforest and in other tropical areas of South and Central America.
The two most common varieties are Uncaria tomentosa and Uncaria guianensis. The former is the type often used in supplements in the United States .
The bark and root have been used for centuries in South America as a traditional medicine for many conditions, such as inflammation, cancer, and infections.
Cats claw supplements can be taken as a liquid extract, capsule, powder, or tea.
Cats claw is a tropical vine used for centuries as a traditional medicine. Today, its commonly consumed as a supplement due to its alleged health benefits.
Cats claw has soared in popularity as a herbal supplement due to its alleged health benefits though only the claims below are backed up by sufficient research.
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Its Not Only Your Diet That Affects Your Blood Pressure Its Your Lifestyle Overall
How active you are, whether you smoke and how much alcohol you drink, for example, all make a big difference. In this section, we look at what affects your blood pressure and the best things you can do to lower your blood pressure naturally.
The best part is, all these changes will work together to keep your heart and your body healthy.
See if what you drink is within the recommended guidelines and find out how many units your favourite drinks contain its often more than you think.
Being overweight can raise your blood pressure and put extra strain on your heart. By keeping to a healthy weight, you can look after your blood pressure and your heart.
Exercise can keep you healthy, but it doesnt have to mean running marathons. See how you can be more active and keep it going in the long term.
Stopping smoking is one of the best things you can do for your blood pressure and your overall health. Find out about the benefits and who can help.
Think your high blood pressure is all down to stress? See what the science shows.
Did you know that the amount of sleep you have can affect your blood pressure?
There are lots of simple changes you can make to what you eat to lower your blood pressure, such as eating more fruit and veg and choosing foods low in salt.
Nix Your Nicotine Addiction
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If youre a heavy smoker, your blood pressure can stay elevated for extended periods of time.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.
Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.
But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.
Excessive drinking can also reduce the effectiveness of certain blood pressure medications.
What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.
One drink equals:
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Follow A Healthy Diet
- Eat 5 serves of vegetables and 2 serves of fruit every day.
- Limit your fat intake to 20 to 35% of your total energy intake. Consume healthy unsaturated fats instead of saturated fats.
- Reduce your salt intake to fewer than 4 grams per day if you have high blood pressure. This is less than one teaspoon of salt. Salt contains sodium, which is linked to high blood pressure.
What To Do For Mild Covid
- Get plenty of rest to aid your body in fighting the infection.
- Be sure to drink fluids to prevent dehydration.
- Take over-the-counter medications like acetaminophen to help ease symptoms like fever and any aches and pains.
Remember that these tips are only for cases of mild COVID-19 that can be treated at home. If you have worsening symptoms, seek emergency care.
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How Long Does It Take To Come Down
The length of time it takes to lower blood pressure will vary from person to person.
In addition, some methods for lowering blood pressure will work for some people, but not for others. A person should start seeing changes within a few days to weeks of making the necessary lifestyle and dietary changes.
High blood pressure rarely causes symptoms. People may only discover that they have high blood pressure during a routine visit to their doctor, or after developing complications, such as a heart attack or stroke.
Some symptoms that may be indirectly related to high blood pressure include:
- blood spots in the eyes
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Tomatoes And Tomato Products
Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.
Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure .
A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death 30010-2/fulltext” rel=”nofollow”> 26).
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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Benefits Of Aerobic Exercise
One of the best types of exercise for your heart regardless of your sex, age, or weight is aerobic exercise. Aerobic activity affects your heart, lungs, and blood flow in the following ways:
- You breathe faster and more deeply, maximizing the amount of oxygen in your blood.
- Your heart beats faster, increasing blood flow to your muscles and back to your lungs.
- Your capillaries widen to deliver more oxygen to your muscles.
How does this help your heart? For one thing, it strengthens your heart and causes adaptations in your muscles. When your heart is stronger and your muscles are more fit, your heart doesnt need to beat as fast at rest. It also pumps blood more efficiently, improving blood flow throughout your entire body.
Aerobic exercise can also help you lose and maintain weight, as well as reduce your blood pressure. It can help keep your arteries clear by reducing levels of bad cholesterol , or low-density lipoprotein, in your blood. It also helps elevate levels of good cholesterol, or high-density lipoprotein. This can lead to less plaque buildup in your arteries.
In total, the effect of regular moderate exercise on your overall cardiovascular risk can be dramatic.
AHA encourages men to get at least 150 minutes of moderate aerobic exercise per week. You can break this activity into five 30-minute sessions. Or you can exercise more frequently in shorter sessions of 10 to 15 minutes.
Treating For Multiple Conditions
The type of blood pressure medication your doctor prescribes may depend on what other health problems you have. For example, if you have coronary artery disease and high blood pressure, your doctor may prescribe a beta-blocker. If you have had a myocardial infarction due to CAD, a beta-blocker can lower your blood pressure and decrease your overall risk of death.
If you have diabetes, your doctor may choose an ACE inhibitor or an ARB. Thats because these drugs can help protect the kidneys from diabetic damage by lowering the blood pressure in your kidneys.
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Ten Minutes Of Brisk Or Moderate Walking Three Times A Day
Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily. The effects of exercise are most noticeable during and immediately after a workout. Lowered blood pressure can be most significant right after you work out.
So, health professionals theorize, the ideal way to combat high blood pressure might be to break up your workout into several sessions throughout the day. In fact, one study found that three 10-minute walks a day more effectively prevented future blood pressure spikes than one 30-minute trek per day.
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
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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.
Who Can Have High Blood Pressure
High blood pressure can affect anyone. These risk factors increase your chance of developing the condition:
- Family history: Your close relatives with high blood pressure increase your risk since it is often a genetic condition.
- Age: The elderly are more at risk for high blood pressure as blood vessels gradually lose some of their elastic quality with time
- Sex: Up to the age of 64, men are more likely to get high blood pressure than women. The opposite is true for ages 65 and above.
- Race: African-Americans have an elevated risk of high blood pressure.
- Kidney disease: This condition is tied to an increase in blood pressure.
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