Eat More Potassium And Less Sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure .
Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.
Its easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:
- other processed snacks
Foods labeled low fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check nutrition labels. According to the Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (
Lose Weight And Watch Your Waistline
Losing weight can help you significantly lower your blood pressure.
You may not even need to lose as many pounds as you think. You may be able to lower your blood pressure 1 mm Hg for every 1 kilogram that you lose. A loss of 10 pounds could lower your blood pressure about 4 mm Hg.
Pounds arent the only number that you need to watch. Your waistline can affect your blood pressure as well.
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These numbers vary among ethnic groups, but generally speaking, men are at greater risk if their waist is greater than 40 inches, and women are at greater risk if their waist is greater than 35 inches. Check with your doctor to find out what is right for you.
Six Ways To Reduce High Blood Pressure
High blood pressure is known as the silent killer because it usually has no warning signs. It is estimated that one in three U.S. adults have high blood pressure, or hypertension, defined as 130 / 80 . Anything over 120 as the top number, regardless of the lower number, is considered elevated.
Such a broad definition of elevated blood pressure puts many people in the category of needing to manage blood pressure to prevent the condition from getting worse over time. Aging is one of the factors that increases risk for high blood pressure. Other risks include:
- Being overweight
- Gender After age 45 for men, after age 55 for women
- Family history of high blood pressure
- Lifestyle choices Smoking, lack of exercise, too much alcohol, too much salt, not enough potassium
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Tomatoes And Tomato Products
Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.
Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure .
A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death 30010-2/fulltext” rel=”nofollow”> 26).
Prevent High Blood Pressure
Practice healthy living habits, like being physically active, to help prevent high blood pressure.
By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Practice the following healthy living habits:
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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. .
Limit Your Alcohol Intake
Regularly drinking too much alcohol can raise your blood pressure over time.
Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:
- men and women are advised not to regularly drink more than 14 units a week
- spread your drinking over 3 days or more if you drink as much as 14 units a week
Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure.
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Enjoy Chocolate And Tea
And there are two bonus approaches to lower blood pressure: eating dark chocolate and drinking hibiscus tea.
Some research indicates that having a small amount of dark chocolate each day can help manage blood pressure. Also, several controlled studies have shown that drinking hibiscus tea can help reduce blood pressure. As with everything, these pleasures should be enjoyed in moderation just two or three cups of tea a day, and one small square of dark chocolate. After all, packing on pounds is a sure way to raise your blood pressure.
Get The Facts On Alcohol And Blood Pressure
Many of us like to have a drink when we go out with friends or family. The right concoction can make a delicious dish even better or help set the mood for a fun evening. But alcohol and blood pressure dont always mix well.
Drinking a lot can raise your blood pressure, which puts you at greater risk for a wide variety of further cardiovascular issues. So when you decide to drink, its important not to have too much.
How much is too much? If youre a woman, try not to have more than one drink per day. For men, no more than two drinks per day. A standard drink is a 12 oz. beer, a 5 oz. glass of wine or 1.5 oz. of spirits.
However, if youve already been diagnosed with high blood pressure, your doctor may advise you on a different daily limit, or suggest you cut out alcohol completely.
And just to clear something up: Red wine isnt necessarily good for your heart the research is still unclear and we still suggest moderation.
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Maintain A Healthy Weight
Having overweight or obesity increases strain on the heart muscle and can lead to a rise in blood pressure.
. If a persons BMI is too high, they should take steps to reduce their weight.
According to the , a loss of just 10 pounds in weight is enough to reduce blood pressure readings in people who have overweight.
Eat Some Dark Chocolate
Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.
The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels .
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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.
Lower Your Stress Levels
Easier said than done, right? Though more research is needed as to the effects of chronic stress on blood pressure, it may be a factor.
Occasional stress may contribute to high blood pressure by prompting you to eat foods that are high in sodium, fat, or sugar, drink more than moderate amounts of alcohol, or smoke.
Its unlikely that you can eliminate all of the things in life that cause stress, but there are a some things that you can do to lower your stress levels.
Relaxation techniques, such as meditation and breathing deeply, could help you calm down if youre stressed. You can also take time out to relax, focus on the things that you can control, and practice gratitude, just to name a few.
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Causes Of High Cholesterol
Dr. Stahl explains, “People develop high cholesterol for a number of reasons. Some people inherit genes from their family that increases their risk for hypercholesterolemia. Familial hypercholesterolemia is a genetic disorder of the breakdown of LDL and is characterized by extremely elevated levels of LDL. Elevated Lipoprotein ) is another inherited disorder that results in accelerated atherosclerosis and coronary artery disease. Those with a family member who has had a heart attack or stroke, particularly at a young age, should undergo screening to measure their LDL and Lp levels. For others, lifestyle behaviors contribute to elevated cholesterol levels. Poor diet, sedentary lifestyle, obesity, and smoking all independently impact cholesterol. Foods to avoid include red meat, cheese, butter, fried foods, and any foods that are high in saturated fat.”
How Can I Prevent High Blood Pressure
You can help prevent high blood pressure by having a healthy lifestyle. This means:
If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.
NIH: National Heart, Lung, and Blood Institute
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Maintain A Healthy Diet
One way to manage high blood pressure at home is by eating healthy food. It turns out, its also one of the best things you can do for your heart. Your blood pressure number creeps higher when you eat sodium-rich and saturated and trans fat foods. So, its important to limit these foods in your diet.
Instead, focus on eating plenty of fruits, vegetables, whole grains and lean protein. These foods are not just good for your heart, but they can also help lower your blood pressure.
Get Enough Sleep Each Night
Although sleep may not directly lower a persons blood pressure, it is vital for physical health and mental wellbeing. A lack of good quality sleep can increase the risk of chronic health conditions, some of which may increase a persons blood pressure.
The exact amount of sleep a person needs will vary from person to person. However, adults should be aiming to get between 79 hours of good quality sleep each night.
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May Relieve Symptoms Of Osteoarthritis
Osteoarthritis is the most common joint condition in the United States, causing painful and stiff joints .
In one study in 45 people with osteoarthritis in the knee, taking 100 mg of cats claw extract for 4 weeks resulted in reduced pain during physical activity. No side effects were reported.
However, there was no change in either pain at rest or knee swelling .
In an eight-week study, a supplement of cats claw and maca root a Peruvian medicinal plant reduced pain and stiffness in people with osteoarthritis. In addition, participants needed pain medication less frequently .
Another trial tested a daily mineral supplement alongside 100 mg of cats claw extract in people with osteoporosis. After 12 weeks, joint pain and function improved compared to those not taking the supplements .
However, after eight weeks, the benefits were not sustained.
It should also be noted that it can be difficult to determine the specific actions of cats claw in studies that test multiple supplements at once.
Scientists believe that cats claw may ease osteoarthritis symptoms due to its anti-inflammatory properties (
Safety And Side Effects
While side effects of cats claw are rarely reported, available information to determine its overall safety is currently insufficient.
The high levels of tannins in cats claw may cause some side effects including nausea, stomach upset, and diarrhea if consumed in large amounts .
Case reports and test-tube studies support other possible side effects, including low blood pressure, increased risk of bleeding, nerve damage, anti-estrogen effects, and adverse effects on kidney function (
The lack of safety evidence means that you should always use cats claw with caution.
There is insufficient research into the risks of cats claw, although side effects are rare. Certain populations, such as pregnant women or those with particular medical conditions, should avoid cats claw.
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Unwind Your Stress Away
Chronic stress is a key trigger of high blood pressure. When you encounter a stressful situation, your body releases stress hormones. These hormones cause a constriction of blood vessels which raises the blood pressure, but only temporarily. Once you have calmed down, your blood pressure will return to its normal levels. However, chronic stress engages other behaviors such as impulsive eating and excessive alcohol consumption, which can impact your blood pressure levels. Relaxing by listening to soothing music or practicing meditation are effective blood pressure therapies.
How To Lower Blood Pressure Without Medication
Its normal for your BP to fluctuate throughout the day. Excitement, being active, sleeping and waking up are all situations where blood pressure changes naturally. When your activity ends, your BP reading should return to a normal range.
A normal blood pressure is usually defined as systolic pressure below 120 mmHg and diastolic pressure below 80mmHg. Systolic pressure is the measurement of blood pressure from your heart beats. Diastolic pressure is when the heart is at rest between beats. Unfortunately there is no cure for high blood pressure currently, but you can take steps to manage it even without medication. Here are 7 ways to lower your blood pressure naturally:
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Ways To Lower Your Blood Pressure Naturally
Learn the basics about reducing your blood pressure without medication.
All medications come with a risk of side effects, so why take them if you dont have to? According to the U.S. Centers for Disease Control and Prevention, about seven out of 10 U.S. adults with high blood pressure use medications to treat their condition. But what many people dont realize is that you can help control your blood pressure naturally by changing a few daily habits.
While making these changes may not mean you can immediately go off your blood pressure medications or never have to take them, they will improve your overall health and reduce your risk for developing other diseases, including diabetes and possibly even cancer. Making healthy lifestyle changes can reduce your risk of stroke, heart attack or kidney damage, and reduce the likelihood that your dose of blood pressure medication will need to be increased in the future.
In addition to eating right, exercising, not smoking, getting enough sleep and managing your weight are all good ways to lower your risk of heart disease. Try these tips for lowering your blood pressure naturally.
Enjoy The Benefits Of Omega
Omega-3 fatty acids can be found in many foods you will likely include in a healthy diet. However, it’s important to be sure that you are getting the amount you need.
Rather than eating a lots of extra seafood, quinoa, or flaxseed, many people turn to omega-3 supplements, such as krill oil.
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Krill oil provides all the omega-3s you need to ensure improved cardiovascular health and many, many other benefits. Taking a supplement each day can remove at least one dietary restriction from your daily menu, allowing it to benefit your health while also being convenient.
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What To Know About Cholesterol
Dr. Stahl explains, “Cholesterol is found in the bloodstream and is needed for metabolism and good health. However, excess cholesterol that is produced or absorbed from diet increases the risk of cardiovascular disease, such as heart attack or stroke. There are different types of cholesterol. Low-density lipoprotein is bad cholesterol. It binds to fats and builds in the walls of the arteries. High-density lipoprotein is good cholesterol and it removes bad cholesterol from the bloodstream.” 6254a4d1642c605c54bf1cab17d50f1e
Eat Healthy High Protein Foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet .
Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high protein diet may not be for everyone. Those with kidney disease may need to use caution. Its best to talk with your doctor.
Its fairly easy to consume 100 grams of protein daily on most types of diets.
- cheese, such as cheddar
A 3.5-ounce serving of salmon can have as much as 22 grams of protein, while a 3.5-ounce serving of chicken breast might contain 30 grams of protein.
With regard to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 grams of protein. Two tablespoons of peanut butter would provide 8 grams .
These supplements are readily available and have demonstrated promise for lowering blood pressure:
Omega-3 polyunsaturated fatty acid
Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits.
A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4.5 mm Hg systolic and 3.0 mm Hg diastolic .
This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure .
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