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HomeWhat Can I Do To Lower My Blood Pressure Naturally

What Can I Do To Lower My Blood Pressure Naturally

When To See A Doctor

Natural Ways to Lower Blood Pressure

A blood pressure reading is typically taken as a normal part of a doctors visit. Many people find out they have hypertension in this setting. If you have hypertension, your doctor will work with you to develop a treatment plan thats optimal for you.

There are also many types of blood pressure monitors available for purchase so you can take your blood pressure at home. If you choose to do this, bring your monitor to your next doctors appointment so they can show you how to properly use it to obtain accurate readings.

A single high blood pressure reading at home shouldnt be a cause for concern. Be sure to log the reading and continue taking your blood pressure on your normal schedule. If you continue to receive high readings, make an appointment with your doctor.

How Long Does It Take To Come Down

The length of time it takes to lower blood pressure will vary from person to person.

In addition, some methods for lowering blood pressure will work for some people, but not for others. A person should start seeing changes within a few days to weeks of making the necessary lifestyle and dietary changes.

High blood pressure rarely causes symptoms. People may only discover that they have high blood pressure during a routine visit to their doctor, or after developing complications, such as a heart attack or stroke.

Some symptoms that may be indirectly related to high blood pressure include:

  • blood spots in the eyes

What Are The Other Ways To Lower Blood Pressure

Lifestyle changes are effective in controlling high blood pressure. A healthy lifestyle can avoid, delay, or reduce the need for blood pressure medications.

Here are some lifestyle changes that may help to lower blood pressure:

Weight loss:Obesity can increase the risk of high blood pressure. Weight loss has been the most effective way of reducing blood pressure.

Daily exercises: Daily exercise is an excellent way to lose fat and reduce high blood pressure. Exercising daily for 30 minutes can bring down the blood pressure by about 5-8 mmHg.

Reduce sodium intake: Most Americans consume about 3,400 mg of sodium a day, whereas the recommended daily intake of sodium is 2,300 mg with an optimal limit of less than 1,500 mg for those with high blood pressure.

Eat healthily: Avoid foods that contain a high amount of sodium, saturated fats, and cholesterol. This approach to stop hypertension by dietary control is known as the dietary approach to stop hypertension .

Increase potassium intake: Add more potassium to the diet because it regulates the heart rate and nullifies the effect of sodium in the body. Potassium-rich foods include:

  • Fruits such as bananas, melons, avocadoes, and apricots
  • Green leafy vegetables such as spinach and kale
  • Vegetables such as potatoes and sweet potatoes
  • Tuna and salmon

Abstain from heavy alcohol drinking: Alcohol in moderation does not do much harm to the body. Do not exceed one drink a day. Avoid binge drinking.

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Try One Of These Dash

Getting started with DASH is pretty easy. Here are some simple changes you can make to start eating more foods that lower blood pressure naturally:

  • Introduce some more fruits and vegetables into your meals, especially dark green, orange and yellow ones. Broccoli, spinach, carrots, melons, avocados, tomatoes, oranges, bananas, squash and potatoes are great ways to get started. Try to focus on whole fruits and vegetables, rather than juices or oils to get the most nutrient value.
  • Substitute low-fat or fat-free dairy options for what you normally use. This includes things like milk, cheese and yogurt, where the idea is to still get the beneficial calcium without getting as much of the fat. One way could be in your daily coffee order: Ask for a skinny latte instead of a regular one.
  • Focus on eating good fats . Try to avoid saturated fats and trans fats, and always check nutrition labels to review what kind of fats your foods contain. Also look for lean meats, oily fish, nuts and light salad dressings. Cook with olive oil, rather than solid fats like butter. Peas and beans are also great mealtime choices: these not only have good fats, but theyre good sources of potassium and magnesium.

Remember: You dont have to change everything all at once. Build up slowly one way to start out is by aiming for a vegetable at every meal. Eventually, you can add more of the DASH high blood pressure diet over time.

How To Monitor Your Blood Pressure

8 Great Ways to Lower Blood Pressure: Sodium Aside

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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Some Other Good Moves

Some studies suggest that calcium and potassium supplements lower blood pressure. Because the scientific data are mixed, we can’t recommend a dosage or confidently say that calcium and potassium will reduce blood pressure.

For some people, 500 mg of vitamin C and 400 to 800 mg of magnesium oxide are helpful.

Chocolate lovers can celebrate this finding: About an ounce a day of seriously dark chocolate thats chocolate with a cocoa content of at least 70 percent tends to improve blood pressure.

Breathing techniques, such as yoga and meditation, can relax the blood vessel walls and reduce blood pressure. A device called Resperate uses timed breathing three times weekly to effectively help many people reduce blood pressure, as well.

After you’ve worked on these lifestyle modifications for three or four weeks, ask your health care provider to recheck your blood pressure. Most people can expect to see clear, sustainable improvement.

An aside: We don’t much like taking medications, either. But if you end up needing blood pressure medicine to achieve a healthy blood pressure, don’t be discouraged. The medicines are effective and safe, and they present only mild side effects, if any. Studies comparing older and newer blood pressure medicines found that one of the oldest and cheapest classes of drugs was as good as, or better than, the newer, more expensive ones.

Use Supplements Under Doctor Supervision

Fish oil

I do want to touch on supplements as another way to lower blood pressure naturally. Remember, every supplement is not for everyone. So if you’re using supplements, you must, again, do it under the supervision of your physician. One supplement is fish oil. Now there have been trials to show that fish oil can help to lower blood pressure. In fact, there was one meta-analysis of 70 randomized trials, and it demonstrated that fish oil actually can reduce the blood pressure, both the systolic and the diastolic in people who have normal blood pressure and in people who do have a diagnosis of hypertension. They actually got the best results in people who were untreated. So fish oil is a supplement that can reduce blood pressure naturally.

Coq10 Supplement

Another supplement that may help to lower blood pressure naturally is CoQ10 or coenzyme Q10. There have been some studies to support this, but there also have been some mixed results. So let me just touch on it. CoQ10 is like a vitamin. It’s found in the mitochondria of cells in the heart, liver, and kidney, and it’s believed to be anti-inflammatory and antioxidant. So it helps to fight free radicals and it potentially can help to relax the walls of blood vessels which would lower blood pressure.

Hawthorn Extract

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How Can I Lower My Blood Pressure Immediately

High blood pressure is a dangerous condition that impacts nearly half of adults in the United States according to the Centers for Disease Control and Prevention . In 2018, close to half a million deaths in the country had high blood pressure as a primary or contributing cause. Occurring when the force of blood pressing against artery walls is consistently too high, high blood pressure requires a long-term care approach. However, there are several ways to temporarily lower your blood pressure in just a matter of minutesgive these methods a try if youd like to lower your blood pressure immediately:

  • Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. This can also help reduce muscle tension.
  • Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. Pause for a few moments and repeat.
  • Relax! Stress is a key contributor to high blood pressure, so do whatever you can to relax. This may be as simple as sitting in a quiet room for a few moments, doing a few stretching exercises, reading a good book, or meditating.

These techniques can provide a quick fix, but its important to implement a long-term care plan to successfully manage your high blood pressure. Some of the most effective ways to lower blood pressure include:

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What can I do to lower my blood pressure naturally?

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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. .

Follow A Healthy Diet

A healthy diet with a variety of nutritious foods, in line with the Australian Dietary Guidelines, will help keep blood pressure under control as well as your cholesterol and weight.

  • Eat 5 serves of vegetables and 2 serves of fruit every day.
  • Limit your fat intake to 20 to 35% of your total energy intake. Consume healthy unsaturated fats instead of saturated fats.
  • Reduce your salt intake to fewer than 4 grams per day if you have high blood pressure. This is less than one teaspoon of salt. Salt contains sodium, which is linked to high blood pressure.

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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.

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 .

Whey protein

This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure .

Magnesium

Citrulline

Put Some Dash In Your Lunch And Dinner

Reduce blood pressure naturally

Dont worry were not back in gym class again. While dashing is indeed a good way to get some vigorous exercise, its also about what youre eating, too.

DASH stands for Dietary Approaches to Stop Hypertension. Its a high blood pressure diet specifically designed to focus on foods that reduce blood pressure that is, foods rich in calcium, potassium and magnesium as well as low in sodium and fat.

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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.

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.

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Limit Your Alcohol Intake

How to lower blood pressure in MINUTES

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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