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How To Lower Your Systolic Blood Pressure

What Is Isolated Systolic Hypertension

How to Lower Your Systolic Blood Pressure Naturally

ISH is when you have a systolic blood pressure reading of 140 mm Hg or higher, and a diastolic blood pressure reading of less than 80 mm Hg.

Even though only one of the two numbers is elevated, ISH is still considered a type of high blood pressure. In fact, ISH is the type of high blood pressure in people older than 65.

Like other types of high blood pressure, isolated systolic hypertension can raise your risk of:

  • heart attack
  • heart failure
  • other health conditions

Additionally, a 2015 study found that ISH can increase the risk of heart disease and death in young adults.

ISH can also be a warning sign of other conditions such as anemia or hyperthyroidism.

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For most people, the first-choice medication for high blood pressure is a thiazide diuretic. For other people, a diuretic alone is not enough to control blood pressure. In these cases, a diuretic may be combined with a beta-blocker, ACE inhibitor, angiotensin II receptor blocker, or calcium channel blocker. Adding a second medication may lower your blood pressure more quickly than using a diuretic alone. Also, it allows you to take less of each medication, which may reduce side effects.

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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.

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What Is Systolic Blood Pressure

When your doctor measures your blood pressure, you hear two numbers. The first is your systolic blood pressure, the amount of pressure that your heart exerts against the walls of your arteries with each pump. The second number, your diastolic blood pressure, is the pressure that your heart exerts between beats.

Many factors can push systolic blood pressure beyond normal, or above 120 millimeters of mercury, according to the American Heart Association. One factor is age. Over time, plaque can build up in the walls of your arteries, requiring the heart to exert more effort with each pump. But diet, weight, exercise habits and stress can exacerbate the problem.

Read more:About Systolic & Diastolic Blood Pressure During Exercise

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Lifestyle Changes As A Treatment

Besides medication, you may also need some lifestyle changes, which include:

Losing weight

Being overweight or obese can contribute greatly to the development of ISH. As such, losing weight is essential in eliminating blood pressure as it will help in reducing both diastolic and systolic pressure. For every 20 pounds you lose, your systolic pressure can drop 520 points.

Eating healthy

Eating a healthy meal that comprises low-fat foods, vegetables and fruits can lower your systolic pressure by 814 points. Consider trying the dietary approach to stop hypertension eating as a guide to stop hypertension. This eating plan includes the following:

  • 45 servings of vegetables per day

  • 67 servings of grains daily, preferably whole grains or oats

  • Less than two servings of poultry, lean meat, or seafood daily

  • 45 fruit servings per day

  • 23 servings of fat-free dairy

  • 34 servings of nuts, beans, and seeds per week

  • At least five servings of natural yogurt

  • Less than two servings of poultry, lean meat, or seafood daily

  • 23 daily servings of fats and oils

Reducing the intake of alcohol

To keep your systolic blood pressure normal, you will have to cut down on your drinking. After a meal, a glass of red wine is okay, but taking over the recommended amount may be hazardous.


Managing stress

Quitting smoking

How To Lower Blood Pressure In Minutes

Which Blood Pressure Reading is More Important, Systolic or Diastolic?

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

High blood pressure can hit at any time, and the results can be devastating. When an acute jump occurs, knowing how to lower blood pressure in minutes can be the difference between life and death.

This is especially true if youre one of the 75 million American adults suffering from hypertension , or one of the other 75 million with prehypertension. When a boost hits, its good to know how to make blood pressure go down quickly.

Your blood pressure rises and falls throughout the day, and this is completely normal. Stress, anxiety, exercise, and activity can all lead to increases, while relaxation, getting ready for bed, and sleep can all bring it back down.

But not all high blood pressure is safe, and the longer it stays at a high rate, the more health risks you assume. Risks include acute responses like sweating, fainting or shortness of breath, and more severe issues like heart disease and heart attack can arise. So when stress hits, knowing how to lower blood pressure quickly can be a great health benefit.

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What Risks Are Increased By High Blood Pressure

High blood pressure increases your risk of heart disease, stroke and chronic kidney disease. If you have diabetes, high blood pressure also puts you at higher risk of complications such as nerve and eye damage.

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.

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Limit Saturated And Trans Fats

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The AHA recommend that people limit their daily intake of saturated fats. According to the AHA, saturated fats should make up no more than of a 2000 calorie-per-day diet.

The also recommend avoiding trans fats, which can increase bad cholesterol levels while decreasing good cholesterol levels. Like high blood pressure, trans fats increase a persons chances of developing heart disease and stroke.

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Cut Added Sugar And Refined Carbs

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In the Framingham Womens Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day .

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure .

And its not just sugar all refined carbs, such as the kind found in white flour convert rapidly to sugar in your bloodstream and may cause problems.

Some studies have shown that low carb diets may also help reduce blood pressure.

One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs .

Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.

Berries are full of more than just juicy flavor.

Theyre also packed with polyphenols, natural plant compounds that are good for your heart.

Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation .

One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables .

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How Is High Blood Pressure Treated

High blood pressure is usually managed with a combination of medication and lifestyle treatments, says Nicole Weinberg, M.D., a cardiologist at Providence Saint Johns Health Center in Santa Monica, Calif., although she typically recommends that patients try lifestyle modifications first.

Theres no substitute for a healthy lifestyleeating well and exercising are going to be much better at reducing blood pressure than me throwing a ton of medications at someone, she says.

While there are medications that can help do things like relax your blood vessels, make your heart beat with less force, and block nerve activity that can restrict your blood vessels, Dr. Weinberg says that theres really no substitute for healthy lifestyle factors when it comes to lowering blood pressure in many instances.

Although medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. The good news is that most people can bring their numbers down naturally, without using drugs. Lifestyle changes are an important part of prevention and treatment of high blood pressure, says Brandie D. Williams, M.D., a cardiologist at Texas Health Stephenville and Texas Health Physicians Group.

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