Lifestyle Changes To Help You Lower Blood Pressure
Small changes in diet, exercise, and weight can lower your blood pressure. Learn how.
When was the last time you thought about your blood pressure? If you’re like most people, it probably hasn’t been since your doctor mentioned it during your last checkup. But high blood pressure is a serious condition that can lead to life-threatening problems, like heart attack and stroke. The good news is that you can lower your risk of hypertension with lifestyle changes.
All patients should be encouraged to exercise, eat a healthy diet, and manage their weight, says Mary Ann Forciea, MD, a physician at Penn Medicine in Philadelphia and the chair of the clinical guidelines committee for the American College of Physicians. There are a variety of strategies to help with these goals, but all require commitment.
If making lifestyle changes feels overwhelming and you dont know where to start, dont worry. Weve got you covered. These five tips will help you keep your blood pressure at a healthy level.
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.
Ultimate Guide For Lowering Blood Pressure Naturally
Hypertension, or high blood pressure, is by far the most common form of cardiovascular disease in the U.S. More than 90% of Americans can expect to develop it in their lifetime.
While most Americans with hypertension are treated primarily with drugs, these drugs do not come close to eliminating all the cardiovascular ills associated with the typical American diet and sedentary lifestyle, observes Danine Fruge, MD, Medical Director at the Pritikin Longevity Center in Miami. Over the last four decades, the Center has helped thousands worldwide lower blood pressure naturally and significantly reduce many cardiovascular risks.
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How Can I Prevent Or Manage High Blood Pressure
One of the easiest ways to manage your blood pressure is simply making healthy life choices such as eating low-sodium diet, committing to a regular exercise routine, and avoiding alcohol. Smoking is one of the worst things that you can do to your cardiovascular system, and its important that you take steps to quit as soon as possible to avoid hypertension, even if you dont yet suffer from it yet.
Ensuring that your diet is high in good fats and fiber, getting adequate sleep, and managing stress levels can go a long way to supporting better cardiovascular health. And if you are on medication for our blood pressure, be sure to take it as directed and consult your doctor regularly if you notice any health changes.
Beyond this, there are a number of supplements that are completely safe, inexpensive and effective when it comes to managing hypertension here are some of our top choices.
Magnesium deficiency is the second most common deficiency in developed countries, and returning your intake to normal levels has been proven to regulate blood pressure.
Be sure to take magnesium supplements with food for optimal absorption and to avoid digestive discomfort.
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2. Omega-3 fatty acids
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4. Vitamin D
5. Folate / Folic Acid
6. Coenzyme Q10
Extra Virgin Olive Oil:
Another tip on how to treat high blood pressure naturally at home that I really want to show you and my other dear readers reading this article is to make use of extra virgin olive oil to deal with and eliminate the signs and symptoms causing by the high blood pressure issue.
Extra-virgin olive oil has antioxidants known as polyphenols, which can help to protect LDL cholesterol from oxidation and reduce high blood pressure. Moreover, olive oil has monounsaturated fatty acids that can aid in improving heart health.
According to a research published in the Archives of Internal Medicine in 2000, the use of extra-virgin olive oil can help in lowering the daily antihypertensive drug dosage demand.
Consume 2 3 tablespoons of extra-virgin olive oil on a daily basis to enjoy its wonderful effects. Use it in healthy dips or salad dressings. You can use it for baking or cooking as well.
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When Treatment Is Recommended
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
Are Saunas Good For You
You may have heard that stepping into a hot sauna after a session at the gym can be relaxing and detoxifying for your body.
For hundreds of years, Scandinavians have been using saunas for their alleged benefits of cleansing, relaxation, and weight loss. In Finland, for example, there are roughly 2 million saunas for the countrys 5.2 million people. Sauna use in Scandinavian countries starts in early childhood.
Current research about the benefits of saunas is mixed. If youre considering adding the sauna to your health and wellness routine, make sure to evaluate your specific health needs first.
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How To Reduce Stress
- Take control of your stress when you stop feeling helpless things will feel better.
Reach out to friends and family, get connected, and share your troubles. Its good to talk.
- Find a new interest get involved with a group, an activity, or develop a new hobby or pastime. Maybe now is the time to learn a new language or a new skill?
- Get outside in the fresh air and enjoy some green spaces. Being in the countryside amongst trees and plants has been shown to lower stress. Why not take up gardening?
- Learn to relax try Mindfulness a form of meditation or take up yoga. Making time for relaxation is very important for your health.
Kidney Disease How To Lower Blood Pressure
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Maintain A Healthy Weight
If you are overweight, even a modest reduction in weight can reduce blood pressure. For example, losing 5 kilograms has been shown to reduce systolic blood pressure by around 7mmHg.
- Keep your body mass index in the healthy weight range.
- Your waist circumference should be less than 94 centimetres for men, less than 90cm for Asian men, and less than 80cm for women.
Dr Deborah Lee Dr Fox Online Pharmacy Tells Us About All The Way You Can Naturally Lower Your Blood Pressure Without Medical Intervention
Have you recently been told you have high blood pressure? This can be a nasty shock.
Having high blood pressure increase your risk of strokes, heart attacks, and kidney failure. You may have been asked to reattend the GP surgery for a series of blood pressure readings, or perhaps youve been put on blood pressure medication?
But did you know there is a lot you can do to lower your blood pressure naturally?
Read on and find out more.
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When Do You Need Blood Pressure Medication
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What Factors Contribute To High Blood Pressure
The following are some of the factors that contribute to high blood pressure:
- Other toxins
High blood pressure medications may treat symptoms but not the underlying causes. Some may not even control your blood pressure over a full 24-hour period. They also come with their own side effects. Antihypertensives work by:
- Facilitating blood flow through dilation of blood vessels.
- Other drugs block natural chemicals produced by the body to combat low blood pressure.
What Is Good Blood Pressure
A good, normal blood pressure readingtaken while seated, with a blood pressure cuffshould be 120/80. The first number is the systolic blood pressure , and the second is the diastolic blood pressure . Anything over that is either considered elevated or high.
Those numbers apply across the board for adults over the age of 18, Dr. Osborne says. He notes that decades ago, good blood pressure numbers varied based on age, limits some people still cling to today. But in actuality, its all standardized to 120/80.
The vast majority of hypertension out there is in adults, he says. Its independent of age. It doesnt matter whether youre 21 or 81. The numbers are the same.
For adults, that is. For kids, its a little different. Blood pressure numbers are based on population and age, and are generally lower than with adults. Theres not a standardized set of guidelines for children, but certainly if you come across a kid that repeatedly has blood pressures that would be high according to the adult category, its high, Dr. Osborne explains.
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Changes In Life Habits
1. Physical activity helps the heart to use oxygen better, so it will not need to pump blood so hard. Do any cardio exercise, at least every other day for 30 minutes, and it can be a brisk walk, run, and the like.
2.Deep breathing and practicing yoga reduces the level of stress hormones, which raises the level of renin, a kidney enzyme that increases blood pressure. Try a meditative exercise for at least 5 minutes in the evening and in the morning: breathe deeply so that your stomach expands as much as possible, and then exhale and release tension.
3.Work a little less If you work more than 41 hours a week, you have a 15 percent higher risk of developing hypertension, according to a large study by the University of Irvine in California. It may be difficult to work less in difficult times when it comes to the economy but try to at least take an hour to exercise and eat healthy food as often as possible.
4. Relax with music The study found that listening to music for 30 minutes a day with slow breathing can reduce upper blood pressure by as much as 3.2 in one week, and by 4.4 in a month!
5. Get rid of snoring It is time to finally listen to your partner and stop snoring because loud snoring is one of the main symptoms of obstructive sleep apnea. The University of Alabama has found that those who suffer from sleep apnea have higher levels of aldosterone, a hormone that increases blood pressure.
How Often Should I Have My Blood Pressure Checked
Its recommended that Australian adults have their blood pressure checked by their doctor at least every 2 years. Some people may be advised to have more frequent checks for example, people who have been diagnosed with high blood pressure.
People with diabetes should have their blood pressure checked at least every 6 months if its normal and every 3 months if they have high blood pressure.
All Australians aged 45 and over and 30 and over for those of Aboriginal or Torres Strait Islander descent are eligible for a regular, 20-minute heart health check with their GP or nurse. This checks your blood pressure, cholesterol and blood sugar levels. Your health professional will be able to assess your risk of having a heart attack or stroke in the next 5 years.
Heart health checks are covered by Medicare and free at practices that bulk bill this service.
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Additional Resources For Lowering High Blood Pressure
Explore the articles below to learn more about blood pressure control and healthy living, and to start developing your own personal guide to lowering blood pressure. Even better, book a health vacation at Pritikin, recently described by The New York Times as the granddaddy of health-based wellness spas. Make a personal investment in what matters most a longer life, a better life.
Take Blood Pressure Medications As Prescribed
The American Heart Association state that people should take their blood pressure medications according to their doctors exact instructions. People should never quit or cut back on their medications unless their doctor has advised them to do so.
If a person has trouble remembering to take their blood pressure medications, they should set up daily reminders on their phone or other devices.
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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.