Reduce Your Sodium Intake
Itâs a prime offender in raising blood pressure. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much youâre getting. If you cut back gradually, youâre less likely to notice the difference. Limiting sodium to just 2,400 milligrams per day can lower your number 2 to 8 points.
One way to cut back is to prepare your food at home. Seventy-five percent of your sodium intake comes from eating out and packaged foods. Use more spices for flavor instead of salt. Eating more potassium helps move sodium out of your body. A small effort can bring blood pressure down as much as two to eight points.
Ways to cut out sneaky salt and add healthy flavor:
- Read labels. Look for salt,sodium,sea salt, and kosher salt.
- Rinse salty canned food such as beans or tuna before using it.
- Substitute herbs and spices for sodium and salt when cooking.
- Avoid instant or flavored side dishes, which usually have a lot of added sodium. Instead, try cooking plain rice, pasta, or grains without adding salt. You can add other flavorings or a bit of salt when you serve them.
- Look for low sodium on food labels.
Dont Miss: What Causes Irregular Blood Pressure
The 5 Minute Breathing Method Shown To Lower Your Blood Pressure
High blood pressure, or hypertension, is one of the most common health conditions afflicting Americans. Approximately 75 million American adultsthats about one in threesuffer from it.
High blood pressure is also a major underlying cause for heart disease and stroketwo of the leading causes of death in the U.S. In fact, in 2017, high BP was the primary or contributing cause of death of nearly 420,000 people throughout the country. Thats almost 1,300 deaths per day.
Of course, Big Pharma has cashed in on this common health problem by aggressively pushing blood pressure-lowering drugs.
But Im here to tell you that you can lower your BP naturally and with little effort. Ill tell you how in just a moment.
But first, let’s talk about the risk factors and symptoms associated with high BP.
Risk factors for high blood pressure
Below are some of the factors that can increase your risk:
Symptoms of high blood pressure
As for physical symptoms, you might have high blood pressure if you experience:
- Blood in the urine
- Swollen abdomen
- Vision problems
If youre experiencing any of these serious symptoms, see your doctor right away. Untreated hypertension can lead to potentially fatal or damaging issues like heart disease, kidney failure, stroke, or vision issues.
The all-natural, pill-free technique to lower BP
The 2:1 technique for lower blood pressure
Heres how to perform the 2:1 breathing technique:
Medicines For High Blood Pressure
Several types of medicine can be used to help control high blood pressure.
Many people need to take a combination of different medicines.
- if you’re under 55 years of age you’ll usually be offered an ACE inhibitor or an angiotensin-2 receptor blocker
- if you’re aged 55 or older, or you’re any age and of African or Caribbean origin you’ll usually be offered a calcium channel blocker
You may need to take blood pressure medicine for the rest of your life. But your doctor might be able to reduce or stop your treatment if your blood pressure stays under control for several years.
It’s really important to take your medicine as directed. If you miss doses, it will not work as well.
The medicine will not necessarily make you feel any different, but this does not mean it’s not working.
Medicines used to treat high blood pressure can have side effects, but most people do not get any.
If you do get side effects, do not stop taking your medicine. Talk to your doctor, who may advise changing your medicine.
Also Check: Treating High Blood Pressure
Get In A Quiet Room And Calm Yourself Down
If you are in a crowded place, shelter yourself in a quiet room immediately.
The undertone is to get away from the crowd. High BP triggers anxiety and breathlessness which needs isolation.
However, its advisable to keep a friend around just in case the situation goes out of hand.
But it is important to get away from the crowd and focus on yourself to get a hold of yourself.
Erratic heartbeat, ragged breathing, and flashes of warmth are signs of hypertension. Therefore, these are the signs you should look out for!
How To Lower Blood Pressure Quickly And Naturally
When someone has high blood pressure, also known as hypertension, it means their blood is pumping with too much force against the artery walls. The condition can eventually lead to heart disease, stroke, or other cardiac conditions. High blood pressure is extremely common in the United States. More than 103 million people in the country have itand many dont even know theirs is too high, because it can be asymptomatic, says John Osborne, MD, director of cardiology at LowT Center/HerKare and a volunteer for the American Heart Association .
The reason many people dont know? There are often few or no symptoms associated with high blood pressure, says Sondra DePalma, a cardiac physician assistant at PinnacleHealth CardioVascular Institute with UPMC Pinnacle in Harrisburg, Pennsylvania, which is why it is called the silent killer.
If youre wondering how to lower blood pressure, luckily, there are natural ways to do so with the proper diet and healthy lifestyle changes.
Don’t Miss: Bloodpressure Treatment
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.
May Relieve Symptoms Of Rheumatoid Arthritis
Rheumatoid arthritis is a long-term autoimmune condition that causes warm, swollen, painful joints. It is increasing in prevalence in the United States, where it affects more than 1.28 million adults .
Some studies suggest that cats claw can help relieve its symptoms.
For example, a study in 40 people with rheumatoid arthritis determined that 60 mg of cats claw extract per day alongside regular medication resulted in a 29% reduction in the number of painful joints compared to a control group .
As with osteoarthritis, cats claw is thought to reduce inflammation in your body, easing rheumatoid arthritis symptoms as a result .
Although these results are promising, the evidence is weak. Larger, better-quality studies are needed to confirm these benefits.
Summary
Research suggests that cats claw extract may aid your immune system and reduce symptoms of osteoarthritis and rheumatoid arthritis. However, more studies are needed.
- ovarian cysts
- AIDS
Due to the lack of research, its unclear whether cats claw is an effective or safe treatment option for any of these ailments.
Summary
Despite many marketing claims, there is insufficient evidence to support using cats claw for conditions like cancer, allergies, and AIDS.
Also Check: Does Apple Watch Check Your Blood Pressure
What Is The Best Natural Supplement For High Blood Pressure
Three main minerals are used to naturally lower blood pressure. If you follow a heart-healthy diet, youre likely to get enough of these from your foodbut for people with poor eating habits, supplementing might be a good idea. Try these:
- Calcium
- Magnesium
- Potassium*
*Some may recommend taking a potassium supplement, but its especially important to get your current potassium levels tested before doing so. Too much potassium can have potentially fatal side effects.
Risks And Complications Of High Blood Pressure
All medications have the potential for side effects, so talk to your doctor about what to expect. Since other medical conditions are the leading causes of high blood pressure, your doctor will talk to you about your options for treating any other medical conditions you have.
The greatest risk lies in not addressing your high blood pressure.
Leaving it untreated can cause damage to your blood vessels, heart, and organs. It also puts you at risk for stroke and heart attack. Talk to your doctor about any blood pressure-related concerns you may have.
Other ways to lower your blood pressure over time include:
Recommended Reading: Causes Of Increased Blood Pressure
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.
How To Learn More About The Blood Pressure Exercises
The natural health expert Christian Goodman wants to share his discovery with the world and made a short video presentationwhere he explains in detail everything about the exercise to lower blood pressure quickly without medications or side effects and how you can have instant access to it.
With these easy blood pressure exercises, you can get your blood pressure down immediately in the comfort of your own home and avoid all the terrible side effects of blood pressure medications like:
- Cough.
- Feeling tired, weak, drowsy, or a lack of energy.
- Headache.
- Nausea or vomiting.
If you are interested in getting access to the same exercises that helped thousands of people control their blood pressure, click the button below to watch the video on the next page.
Karen Watson
Karen started writing about health to document her own journey. She fell into some very bad habits and knew things had to change. Thats why she joined us to help as many people as possible with their health issues.
Also Check: High Blood Pressure Side Effect
Small Changes Can Make A Big Difference In Your Blood Pressure Numbers
If you suddenly find yourself with high blood pressure under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury , meaning more people now meet the criteria for stage 1 hypertension.
While you shouldn’t shrug off the change, there’s also no need to panic. “Obviously, nothing happened overnight inside a woman’s body or to her health with the release of the guidelines,” says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School.
The change, however, should spur you to take your blood pressure seriously. “These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we’ve gained from large trials into clinical practice, they will help thousands of people,” says Dr. Fisher.
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.
Also Check: Does Claritin Raise Your Blood Pressure
Ways To Reduce High Blood Pressure
MORE THAN 100 MILLION Americans have high blood pressure, according to the latest statistics from the American Heart Association. Thats nearly HALF of all adults in the United States. And anyone with high blood pressure, also known as hypertension, has a greater risk for heart disease and stroke.
Even when a persons blood pressure is dangerously high, there are usually no signs or symptoms with hypertension. Thats the reason its so important to have your blood pressure checked on a regular basis by your doctor. Blood pressure is a measure of the force of your blood on the walls of your arteries. Normal blood pressure is 120/80 or below. The first number refers to the pressure when the heart is beating the second number measures the pressure when the heart is at rest.
IF YOU DO have high blood pressure, here are eight actions you can take to lower it:
1. Maintain a healthy weight
Obesity increases your risk. To determine whether your weight is in a healthy range, doctors often calculate your body mass index . If you know your weight and height, you can calculate your BMI at CDCs Assessing Your Weight website. Doctors sometimes also use waist and hip measurements to assess body fat.
Talk with your doctor about ways to reach a healthy weight.
2. Exercise regularly
3. Eat a healthy diet
It isnt easy to change your eating habits, but with these tips, you can adopt a healthy diet:
4. Quit smoking
5. Cut back on caffeine
6. Reduce your stress
7. Reduce sodium in your diet
How Long Does It Take To Lower Blood Pressure
Each and every one of us is different. So, how long it takes to lower your blood pressure will depend on how high your levels are, the medication you’re taking to lower it, and how carefully you’re following the treatment plan prescribed for you by your doctor. Read more about how to safely lower your blood pressure in this overview.
Also Check: What Animal Has The Highest Blood Pressure
What Is Considered High Blood Pressure
Blood pressure changes naturally throughout the day. This depends on many factors, including whether you are sitting, standing, exercising or sleeping, and upon how much fluid is in your body.
High blood pressure is when a persons blood pressure is persistently higher than it should be: usually 140/90mmHg or higher. Your doctor will need to take several measurements at different times before they can diagnose high blood pressure.
The decision to treat high blood pressure doesnt just depend on your measurements it also depends on your other risk factors for heart disease and blood vessel disease.
The Australian guidelines for classifying blood pressure ranges are:
| Systolic |
|---|
| 90 and over |
Can A Hot Shower Lower Your Blood Pressure
Lowers blood pressure. Studies have shown that soaking in a hot bath can lower your blood pressure. This is a great system for those with heart conditions and even those who dont. But first, consult your doctor if you do have a heart condition because a hot bath will also raise the rate of your heartbeat.
Also Check: Apple Watch Do Blood Pressure
Don’t Miss: High Blood Pressure Mayo
How To Get Blood Pressure Down To 120
A new study links reducing blood pressure with lower risk of heart attack and stroke
Exercising and reducing salt can get blood pressure into the normal range
Patients taking several blood pressure medications may be able to add more
Doctors have long known that systolic blood pressure below 120 was considered normal and meant a lower risk of heart disease and kidney problems. But they would often only treat patients if that top number crept above 140, the threshold for officially having high blood pressure.
Recent findings from a large National Institutes of Health study now suggest that its worth treating patients in that prehypertension gray area of 120 to 140, in order to bring them down into the normal range.
The findings, which have not yet been published and are still preliminary, found lower rates of heart attack, stroke and death among people with high blood pressure who brought that top number down to 120. In order to reach that goal, study participants in the 120 group took an average of three blood pressure medications, whereas the 140 group took two medications.
This is notable because there a lot of people out there with blood pressure in the 130s that we might previously have left alone, but if the results of this trial as we think they are, it might be reason to try to get them to 120, said Dr. John D. Bisognano, professor of medicine at the University of Rochester Medical Center and president-elect of the American Society of Hypertension.
Ways To Manage Your Blood Pressure
If your blood pressure is rising gradually but not classified as hypertension yet, making lifestyle changes can help prevent this condition and protect your heart health.
If you already have high blood pressure, you should see a healthcare provider. Your doctor will likely prescribe you medication to lower your blood pressure immediately, then create a plan to help you achieve more long-term improvements. Treatment plans for high blood pressure usually focus on improving your overall health. These plans should include efforts like:
- Weight loss
- Quitting smoking
- Reducing alcohol
These changes won’t lower your blood pressure immediately the way medications will, but over time, your doctor may be able to reduce or even stop medications if you can successfully lower your blood pressure with lifestyle changes.
Don’t Miss: Omron Blood Pressure Calibration