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How To Reduce High Blood Pressure Naturally

Extra Virgin Olive Oil:

How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally

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.

Reduce Stress Through Meditation And Rest

Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline, says Dr. Desai. These hormones constrict the arteries and cause weight gain, which further increases blood pressure.

He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.

Other Ways To Lower Blood Pressure

Aside from taking heart-healthy supplements, you can lower your blood pressure by shifting your diet and behavior. Regular cardio exercise is a highly effective way to keep blood pressure within healthy ranges. However, you can also adjust your diet to reduce sodium and foods that tend to raise blood pressure. Additionally, measures such as stress relief and avoiding smoking go a long way in lowering blood pressure.

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Quit Smoking And Limit Your Alcohol Intake

Not smoking has been shown to reduce blood pressure and the risk of heart disease, diabetes and stroke. The benefits of quitting smoking start immediately.

Drinking more than 1 standard drink per day for women, and 2 for men, increases the risk of developing high blood pressure. You can read more about how alcohol affects your health here.

Essential Oils For Blood Pressure

What have been the most effective way(s) that you

Another of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage and frankincense.

Precautions

Talk with your natural doctor about how to lower blood pressure naturally and safely. Check with your doctor before making major diet and exercise changes. If youre taking any medications, youll also want to make sure there are no drug interactions with any natural supplements you plan to take.

Final Thoughts

  • Blood pressure is a combination of systolic and diastolic pressure.
  • High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart.
  • You can monitor your own blood pressure by measuring your pulse rate.
  • Try natural ways to lower blood pressure like dietary changes, stress relievers and exercise.
  • Check with your doctor before making any major diet or exercise changes or trying new supplements.

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Consider Taking Vitamins And Supplements

Research shows that a few vitamins and minerals may be helpful in lowering blood pressure. But talk to your doctor before taking any. Make sure they know everything you take.

  • Vitamin C: This has antioxidants that protect the linings of your blood vessels. Orange juice is a good source, as are fruits like kiwi and strawberries, and vegetables like broccoli, kale, tomatoes, and sweet red peppers. Adults should get 400 mg per day.
  • Potassium: This helps your body get rid of sodium through your pee. Men should aim for 3,400 mg a day, and women around 2,600. Itâs found in fruits like bananas and prunes and vegetables like potatoes, tomatoes, and artichoke.

  • Vitamin D: This helps make the enzyme renin, which is linked to blood pressure health. You can get vitamin D from fatty fish, like salmon or mackerel, or milk. You also can absorb vitamin D from sunlight or take it in a supplement.

What Can I Do If My Blood Pressure Goes Up Right Before Doctors Visits

Have you ever heard of white coat syndrome? Its what happens when you typically have normal-ranged blood pressure but significantly higher blood pressure in medical settings like hospitals or doctors offices. This is often caused by feeling nervousness or anxiety around medical settings. Unfortunately, this means your health provider might think your blood pressure is higher than it really is.

White coat syndrome isnt uncommon. In fact, one study suggests that 15% to 30% of people who have high blood pressure readings might suffer from white coat syndrome. In cases like these, some patients wonder whether its possible to quickly lower their blood pressure before a reading. If youre in this situation, the safest and most effective thing you can do is try your best to relax.

Here are a few relaxation methods you can try:

If you or your doctor suspect white coat syndrome, your doctor may send you home with a blood pressure monitor that will check your blood pressure periodically throughout a normal day. This gives a more accurate reading of what your blood pressure really is and helps the doctor figure out whether the stress of a physical trip to a medical facility is affecting you.

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Top Foods For A High Blood Pressure Diet

One of the best things you can do to lower your blood pressure is to eat a healthy, high blood pressure diet. Read on below to find out more about what foods are good for high blood pressure.

  • High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. If youre wondering how can you stabilize your blood pressure, eating foods high in healthy fiber can definitely help.
  • Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,5002,000 mg daily.
  • High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, avocados and bananas.
  • Omega-3 rich foods: Consume omega-3 rich foods like grass-fed beef, wild caught salmon, chia and flax seeds to reduce inflammation.

8 Foods That Reduce Blood Pressure:

1. Dark chocolate:

Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure.

2. Garlic:

Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure.

3. Spinach:

Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.

4. Sunflower Seeds:

5. Bananas:

6. Tomatoes:

Signs Of Hypertensive Emergency

Lower Your High Blood Pressure Naturally. Recent Science Supported

Fda, a sodium listing of 5 percent or much less on a food label is thought about reduced, while 20 percent or more is considered high. An additional side effect of a low-carb, low-sugar diet regimen is that you really feel fuller longer, because youre consuming extra protein and fat. Simply do it on a regular basis as well as develop to a minimum of half an hour per day of modest activity.

Mindfulness as well as meditation, consisting of transcendental reflection, have actually long been made use of and also researched as methods to lower anxiety. A 2012 research study keeps in mind that university program in Massachusetts has had greater than 19,000 individuals join a reflection and mindfulness program to lower anxiety. Boosting your potassium intake and reducing on salt can likewise reduce your blood pressure. Blood pressure less than 120/80 mm Hg is taken into consideration normal.

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Can You Get Off Medication

According to Dick, some patients may be able to reduce or even stop their medications by quitting smoking, losing weight or getting more exercise.

Lose weight or even just start exercise. Often someone overweight can lower or control blood pressure with an exercise routine even if they do not lose weight, Dick said.

Patients can reduce intake of salt, sugar and processed foods and eat more vegetables and fruits, too.

I always remind my patients that they may not be able to get off medications, Dick said. Sometimes age, race, family history and genetics make it hard or not possible to get off medications, but their lifestyle choices may make the difference between being on one medication or three or four.

How To Lower Blood Pressure Quickly

First and most importantly, if you think youre having a complication of high blood pressure such as a stroke, a heart attack, or something else, seek immediate medical attention. Dont try to solve problems like these on your ownyou need comprehensive care.

Otherwise, when you feel your blood pressure may be too high and you want to lower it quickly, Dr. Osborne suggests calming down. Stop what youre doing and sit. Take some deep breaths. If you find that doesnt help, then call your doctor. If its a continual problem, try exercising and altering your diet it can take a few weeks or up to a month to see the effects of that in your blood pressure, so keep plugging away for the best results.

Keep in mind that in some cases, blood pressure medication may be necessary if you cant lower high blood pressure through diet and lifestyle changes. Those drugs will be the quickest path to lower blood pressure levelsoften taking only minutes to even your blood pressure out. Finding the right medication might be the only way to control high blood pressure in some cases, like resistant hypertension. A rule of thumb is to start blood pressure medications and make lifestyle changes. As blood pressure improves with lifestyle modifications, medications can be weaned off.

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What To Avoid To Reduce High Blood Pressure Naturally

In order to bring down blood pressure quickly using natural remedies, it is good to avoid things that cause hypertension.

To help cure high blood pressure without medication, you should also do the following:

  • Reduce Sodium. Scientists say that reducing salt intake to less than 5 g per day could have a significant effect in reducing mean blood pressure and preventing heart disease.
  • Quit smoking. It is common knowledge that smoking is detrimental to your health. Research shows that smoking pushes up blood pressure and results in narrowed arteries. Smoking also aggravates already-existing hypertension conditions.
  • Drink less alcohol. The over-consumption of alcohol can be a cause of chronic hypertension.
  • Cut back on caffeine. If you have dangerously high blood pressure of over 140/90 mmHg, then it may be wise to reduce your intake of caffeinated drinks. Researchers say that coffee can cause a spike in blood pressure of 8/5 mmHg.
  • Cut out refined sugar and simple carbohydrates. Sugar, pastries, and cakes donât just pile on the pounds but also cause hypertension. Researchers have found that cutting back on unhealthy foods can help to quickly reduce hypertension naturally.

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Try Meditation Or Deep Breathing

plantbased diet

While these two behaviors could also fall under stress reduction techniques, meditation and deep breathing deserve specific mention.

Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.

Theres quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure .

Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat .

Try guided meditation or deep breathing. Heres a video to get you started.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

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Decrease Your Salt Intake

Salt is the enemy of high blood pressure, says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.

While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, french fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.

How Can I Lower My Blood Pressure Naturally Over Time

Now that weve discussed why theres no fail-proof, safe, and fast way to lower blood pressure, remember, there are still many ways to lower your blood pressure over time. Here are some simple recommendations:

  • Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. Being physically active at least 30 minutes a day most days of the week goes a long way toward keeping or getting your blood pressure under control.

  • Consume a low-sodium diet. Too much sodium causes blood pressure to rise. The AHA recommends keeping your daily sodium intake to less than 2 grams, but keeping it less than 1.5 grams is even better! The DASH diet provides a low-sodium eating plan for you to use as an example.

  • Limit alcohol intake to no more than 1 to 2 drinks per day. Drinking more than average1 drink for women and 2 drinks for mencan cause your blood pressure to rise. Plus, alcohol can cause you to pack on the pounds, which can also lead to an increase in blood pressure.

  • Make stress reduction a priority. Stressful situations can cause your blood pressure to go up temporarily. But if you continue to be stressed, your blood pressure can remain high. Find calming activities you can do every day to help you relieve stress. Coloring, walking outside, listening to relaxing music, and even taking a warm bath can help you keep you lower your stress levels.

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Apple Cider Vinegar Can Help Lower Blood Pressure Naturally

Although apple cider may not lower blood pressure immediately, it could help treat some types of hypertension.

Most of the medicinal properties of apple cider vinegar come from its content of acetic acid. One study found that acetic acid helps to inhibit certain enzymes that can cause high blood pressure. Scientists found that acetic acid solutions had a positive effect on blood pressure levels.

You can learn more about the therapeutic effects of apple cider vinegar to help cure hypertension without medication.

Cut Back On Sugar And Refined Carbohydrates

How to Lower HIGH BLOOD PRESSURE Naturally

Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.

Sugar, especially fructose, may increase your blood pressure more than salt, according to one 2014 review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic .

A 2020 study that compared various popular diets found that for people who with more weight or obesity, low carb and low fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure 3 mm Hg after 6 months .

Another benefit of a low carb, low sugar diet is that you feel fuller longer, because youre consuming more protein and fat.

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What Causes High Blood Pressure

There are many factors that can cause high blood pressure and often it is a complex mix of factors that can put you in a higher risk category.

At the more manageable end of the spectrum, most of the things that cause hypertension are related to lifestyle choices. Smoking, alcohol, obesity, high cholesterol and a high sodium diet are just a few examples of things that people can choose to change to reduce the risks associated with high blood pressure.

Sleep apnea, diabetes, and stress, each of which may be controlled , can also put a strain on the cardiovascular system and intensify blood pressure and related problems. Factors that put you in a high-risk category but that are difficult to control include family history, gender, and chronic kidney disease.

Related: Do insulin levels impact blood pressure more than sodium intake?

How To Reduce Salt In Your Diet

  • Stop adding salt to food when cooking, or on your plate.
  • Dont have a salt-shaker on the table.
  • Read the labels and avoid hidden salt Cook from scratch, then you know what you are eating.
  • Avoid salty snacks like crisps and salted nuts.
  • Take care with sauces such as soy sauce, and gravy stock cubes contain a lot of salt.
  • Choose a low salt substitute for cooking.

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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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