Check Out The Dash Diet
Though everyone can benefit from getting more vegetables and leafy greens, a study published in the Journal of the American College of Cardiology found that a specific diet could be incredibly effective in reducing blood pressure.
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on eating lots of fruits and vegetables as well as some low-fat dairy. It also restricts high-fat and cholesterol items. Processed foods are no-go.
In one study, participants ate according to the diet and lowered their sodium. Blood pressure and cholesterol levels were found to be reduced after eight weeks.
This doesnt prove that the DASH diet is the only way to reduce blood pressure, but its the most studied diet, for the time being.
If you really need to turn your blood pressure around, this diet seems to be one of the safest ways of reducing blood pressure and aiding health benefits overall.
Though reducing sodium intake showed significant results in this study, the role of salt and blood pressure is a little more contentious than you might think.
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Blood Pressure Foods To Avoid
- High sodium foods: Sodium raises blood pressure avoid high sodium processed foods, pickles, olives or canned foods.
- Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
- Sugar: High sugar consumption is connected to high blood pressure.
- Caffeine: Too much caffeine can cause an increase in blood pressure.
- Alcohol: Narrows arteries and can increase blood pressure.
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Indulge In Dark Chocolate
The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts havent determined an ideal percentage of cocoa, says Vivian Mo, M.D., clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits youll get. Chocolate cant be your main strategy for managing blood pressure, Mo saysbut when youre craving a treat, its a healthy choice.
Home Remedies For Managing High Blood Pressure
120/80 millimeters of mercury .
When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.
High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.
Known as a silent killer, it usually doesnt cause symptoms until theres significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.
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Osteoporosis And High Blood Pressure
Osteoporosis is a bone disease characterized by reduced bone mineral density and changes in bone structure. These changes involving the weakening of bones can increase the risk of fractures.
Several observational studies have shown that individuals with high blood pressure or hypertension are at higher risk of fractures due to osteoporosis. In addition, there is also evidence suggesting that certain drugs for high blood pressure can also increase bone strength and reduce the risk of osteoporotic fractures.
There has been significant clinical evidence that suggests having hypertension is associated with reduced bone quality however, little research has been done to elucidate how hypertension may contribute to bone health, Hennen said.
Researchers think an increase in inflammation could be one of the mechanisms that could mediate the association between hypertension and osteoporosis. Previous studies have shown that inflammation contributes to the development of high blood pressure. This involves the accumulation of activated immune cells in the bone marrow that secrete pro-inflammatory proteins.
These activated immune cells and the pro-inflammatory proteins secreted by immune cells can influence the survival and activity of cells involved in maintaining the balance between the synthesis and breakdown of bone tissue. Studies suggest that an inflammatory environment in the bone marrow can modulate the bone remodeling process and cause bone loss.
Herbs And Supplements For Hypertension
A treatment plan involving alternative medicine may be effective for some people with high blood pressure. Learn about the herbs and supplements that could be beneficial.
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More than 1 million people in the United States die from cardiovascular disease each year, making it the leading cause of death. Hypertension, which affects roughly a quarter of U.S. adults, plays an important role in cardiovascular disease by upping the risk of developing life-threatening conditions.
While doctors write more and more prescriptions to treat the rising number of patients with high blood pressure, some people are turning to alternative forms of hypertension treatment.
A few herbs and supplements show promise as high blood pressure treatments, but its important to use caution when choosing them. Some may have ingredients that arent listed on the labels, or an alternative treatment for hypertension may interact with prescription or over-the-counter medication. To be on the safe side, always talk to your health care provider before starting any new treatments.
Blood Pressure Treatment Alternatives
The following herbs and supplements may be beneficial as alternative hypertension treatments:
Garlic. The compounds found in garlic help regulate the immune response involved in the inflammatory process and have been shown to lower lipid levels. “However,” Kalnins notes, clinically, I havent seen garlic work very well for hypertension.
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Ditch The Processed Foods
For years, people have been told to eat less salt if they want lowered systolic blood pressure. A study from Harvard, University of California, San Francisco, and Simon Fraser University concluded that reducing salt intake could save over 280,000 lives.
Of course, lowering sodium intake usually doesnt mean taking the salt shaker off your table. Most of the time, we get our sodium from processed and canned foods that really pack on the salt. Thats a big reason why the DASH diet and nutritionists like Clayshulte recommend cutting back processed foods.
But not everyone agrees that salt is such a villain. According to a paper published in JAMA, there were signs in the 1950s that sugar played a major role in heart disease.
In 1965, the Sugar Research Foundation did their own research on heart disease and concluded that fat, cholesterol, and salt were the biggest culprits. Essentially, they took the emphasis off sugar and put it on salt and fat. That said, the research was paid for by the sugar industry, so its not altogether surprising that the sweet stuff was left out of the heart disease conversation for decades to come.
To further the salt versus sugar debate, a paper published in the cardiology journal Open Heartfound that added sugars elevated heart rate and blood pressure and caused a variety of metabolic and insulin problems in human and animal studies. Though they also advise eating less processed food, they blamed high sugar for the side effects.
High Blood Pressure Vs Low Blood Pressure
Risk of both low blood pressure and high blood pressure normally increases with age due in part to normal changes during aging. Here are how low and high blood pressure stack up.
High Blood Pressure
Frequently, there are no high blood pressure symptoms as blood pressure increases. Some warning signs for very high blood pressure, however, can include:
Here are some more alarming facts about high blood pressure and high blood pressure symptoms:
Low Blood Pressure
How can you tell if you have low blood pressure, high blood pressure or normal blood pressure?
- Low blood pressure or hypotension: Less than 90/60
- Normal: Less than 120/80
- Stage 1 high blood pressure: 140159/9099
- Stage 2 high blood pressure: 160 and above/100 and above
Here are some stats on low blood pressure:
As long as you dont experience symptoms of low blood pressure, there is no need for concern. Most doctors consider chronically low blood pressure dangerous only if it causes noticeable signs and symptoms, such as:
- dizziness or lightheadedness
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Try Blood Pressure Support Supplements
A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsAladin A, Chevli P, Ahmad MI, Rasool S, Herrington D. Alcohol Consumption and Risk of Hypertension. J Am Coll Cardiol. 2019 73:12. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
Beyond magnesium, research in the British Journal of Clinical Pharmacology suggests potassium, L-arginine, vitamin C, cocoa flavonoids, beetroot juice, coenzyme Q10, controlled-release melatonin and aged garlic extract may also help reduce blood pressureBorghi C, Cicero AFG.. Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses. British Journal of Clinical Pharmacology. 2017 83:163171. .
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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?
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Root Causes And Risk Factors
Knowing what triggers high blood pressure can help you prevent or reverse it. Like with most other chronic diseases, the reason someone develops HBP has to do with several factors.
HBP seems to run in families, but its also highly dependent upon the type of lifestyle someone leads. Women are at an increased risk when taking control pills, during pregnancy, or if taking hormone therapy medications to control menopause symptoms. Obesity or being overweight increases the odds because this puts more pressure on the heart and arteries.
Men and women are equally likely to develop HBP during their lifetimes, but interestingly men are more likely when theyre younger. Before turning 45, men are more likely to have HBP than women but then this flips after age 65, when womens risk becomes higher than mens. When children younger than 10 years old have HBP its usually a side effect of another condition. This can include a kidney problem, medication use or type 1 diabetes.
High blood pressure has a real laundry list of risk factors. The good news is that the majority of these hypertension risk factors are well within your control. They include:
High blood pressure is most prevalent in the adult population, but children are also at risk. Sometimes children can experience high blood pressure symptoms that are caused by problems with the heart or kidneys.
How K Health Can Help
K Health offers affordable and convenient access to highly qualified doctors to treat and manage high blood pressure, as long as you are not having a hypertensive crisis.
You can meet with your K Health doctor from the comfort of your own home via the K Health app, all while knowing that youre getting individualized and expert care.
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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.
High Blood Pressure Symptoms You Can Reverse Naturally
What if I told you that a health condition affects about 72 million or one out of every three American adults under old guidelines? And what if I told you that under new guidelines, that number will rise to about 103 Americans? Im talking about a highly common, yet preventable, condition called high blood pressure, also known as hypertension which is why you need to pay attention if you have high blood pressure symptoms.
High blood pressure isnt just a problem in and of itself, but it also leads to other dangerous health conditions, including stroke, heart attack, chronic heart failure and kidney disease.
Did you know that most people with high blood pressure or hypertension have no symptoms, even when their blood pressure readings reach dangerously high levels? In fact, about many U.S. adults with high blood pressure still doesnt know they have it. Scary, I know.
The good news is that even mainstream medicine will agree with me when I say that diet and exercise are the most important tools for preventing and treating high blood pressure naturally and successfully.
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Lifestyle Tips To Lower Blood Pressure
So, are you wondering how to lower blood pressure besides changing your diet? Reducing stress can lower blood pressure. Some other natural ways to lower blood pressure include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and exercising on a daily basis.
Regular exercise and diet play a large role in the development of hypertension. Another one of the most detrimental components of the Western lifestyle is stress. Managing stress includes relaxation techniques such as deep breathing, yoga, journaling or art therapy.
You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder , and the improvement of performance in businessmen and Olympic athletic gains through visualization.
The best preventative measure to high blood pressure? A healthy lifestyle. Its common sense, really.
Homeopathic Remedies To Lower A High Blood Pressure
Homeopathic remedies are natural remedies for instant and quick relief.
1. Lachesis
Lachesis is a very powerful and leading homeopathic remedy for high blood pressure. Lachesis lowers down borderline high blood pressure. This remedy can be consumed in order to get instant relief from high blood pressure.
2. Amyl nitrosum
Amyl nitrosum is consumed when the patient feels restless, and his/her face becomes red due to high blood pressure. They start to sweat and feel a hot sensation.
3. Natrum muriaticum
This homeopathic remedy can be consumed when a patientâs blood pressure is high due to too much consumption of sodium.
4. Glonoinum
This homeopathic remedy can be given when the patient complains about severe headaches along with high blood pressure and dizziness.
Other homeopathic remedies that can be consumed are Plumbum, Argentum nitricum, Belladonna, Aurum metallicum, Natrum muriaticum, Sanguinaria, and Nux vomica.
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Natural Ways To Lower Blood Pressure
Fewer than half of people with high blood pressure have it under control. The problem: When your pressure is too high for too long, it can stretch and damage your arteries.
The resulting health problems can include heart disease, heart failure,stroke, kidney damage, vision loss, memory loss and cognitive decline. Soits important not to brush off high blood pressure. Your first line ofdefense: Try these lifestyle changes as natural ways to lower bloodpressure. Try these lifestyle canges as natrual ways to lower blood pressure.
How To Monitor Your Blood Pressure
You can monitor your own blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic, cuff-style bicep monitor. Make sure you buy a monitor that has been validated and with a cuff that fits properly around your upper arm. Then follow these simple steps:
- Dont exercise, eat, drink caffeinated beverages, or smoke within 30 minutes of measuring your blood pressure.
- Sit still with your back straight and your feet flat on the floor. Follow your monitors instructions or ask your doctor how to use it correctly.
- Make sure you check your blood pressure at the same time each day.
- Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker.
You may be wondering how to lower blood pressure. Below are my top natural ways to lower blood pressure, and by the way, it should happen fast! Some plans can take months to see results. With my tips, some of which revolve around anti-inflammatory foods, you can see results in just one day.
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