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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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Regular Exercise To Reduce High Blood Pressure
The Journal of the American Heart Association reports on a review of trials involving the effects of exercise training on blood pressure. The results of 95 trials found that regular exercise and resistance training lower both systolic and diastolic blood pressure.
Even less vigorous exercising such as walking can also help to remedy hypertension. One study found that moderate walking can help to lower blood pressure naturally and reduce the risk of coronary heart disease.
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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.
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Acupuncture To Help Reduce Blood Pressure Fast
One of the natural remedies for hypertension to reduce your dependence on medication is acupuncture.
Acupuncture therapy every second day for a month helped to lower dangerously high blood pressure. On average acupuncture lowered systolic blood pressure by 18 mmHg and diastolic blood pressure by 7 mmHg.
Other trials have found that acupuncture is an effective natural remedy for mild hypertension.
Learn how acupuncture can also help to improve your mood and lower stress levels.
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.
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How Can I Lower My Blood Pressure Immediately
High blood pressure is a dangerous condition that impacts nearly half of adults in the United States according to the Centers for Disease Control and Prevention . In 2018, close to half a million deaths in the country had high blood pressure as a primary or contributing cause. Occurring when the force of blood pressing against artery walls is consistently too high, high blood pressure requires a long-term care approach. However, there are several ways to temporarily lower your blood pressure in just a matter of minutesgive these methods a try if youd like to lower your blood pressure immediately:
- Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. This can also help reduce muscle tension.
- Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. Pause for a few moments and repeat.
- Relax! Stress is a key contributor to high blood pressure, so do whatever you can to relax. This may be as simple as sitting in a quiet room for a few moments, doing a few stretching exercises, reading a good book, or meditating.
These techniques can provide a quick fix, but its important to implement a long-term care plan to successfully manage your high blood pressure. Some of the most effective ways to lower blood pressure include:
Causes Of High Blood Pressure
High blood pressure builds slowly over time. This is one reason you may not notice your symptoms. Unhealthy lifestyle choices like poor diet and a lack of exercise are factors that impact your blood pressure.
Other health conditions like diabetes and obesity increase your risk for high blood pressure.
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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.
Other High Blood Pressure Remedies
According to the Mayo Clinic, alcohol will increase the blood pressure. WebMd also confirms that alcohol will increase blood pressure.
Getting proper sleep us also important in blood pressure health. We shoud get at least 6-8 hours of sleep every day. Research has shown that people who work night shift have an increased risk of high blood pressure because they do not get enough sleep.
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Get A Grip: A Simple Exercise To Lower Blood Pressure
Before you get excited, this trick isnt designed to replace regular exercise and a healthy diet. Rather, it complements those things. Consult your GP before adding this to your exercise regime:
- Take one of these relics from the 70s. Its an isometric handgrip device and theyre available via internet and health retailers
- Squeeze and hold it repeatedly
- Do literally nothing else.
To be fair, its a little more complex than that. But the general idea is that you can do this exercise with minimal effort in front of the TV or while sitting with friends and family.
The device was developed in the 1970s to help US fighter pilots temporarily boost their blood pressure to avoid passing out at high G-forces. But using it over sustained periods actually dropped the pressure levels of the fighter pilots with high blood pressure.
This kind of intervention has been shown to reduce systolic blood pressure by 8-10mmHg over eight weeks. Enough to start taking you from elevated to normal levels quickly and efficiently.
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