Cacao Powder To Bring Down Blood Pressure Naturally
One of the best drinks for high blood pressure to enjoy is hot chocolate made from cacao powder.
One study into the effect of cacao drinks on hypertension found that they can help reduce blood pressure by around 4 mmHg.
Other studies have found that the rich antioxidant content in cacao drinks is good for helping to manage high blood pressure in elderly people.
High Blood Pressure Is A Dangerous Condition That Can Damage Your Heart It Affects One In Three And 1 Billion People Worldwide
If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.
But theres good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.
Here are 15 natural ways to combat high blood pressure.
1.Walk and exercise regularly
High Blood Pressure Also Known As Hypertension Is A Condition In Which Your Blood Is Pushing Against The Walls Of The Blood Vessels With Too Much Force Putting A Strain On Your Heart
According to the NHS, around one third of adults in the UK suffer from high blood pressure but many do not realise it as it rarely displays any noticeable symptoms. However, if left untreated, high blood pressure can increase your risk of heart attacks and strokes.
In this blog, we cover five easy ways to lower your blood pressure naturally through diet and lifestyle.
Blood pressure is measured by a two-digit figure reading given on a blood pressure monitor. Itâs a measurement of the force of the blood being pumped around the body. Everyoneâs reading will be slightly different, and the only way to find out your blood pressure is to have it checked either by your GP or your Pharmacist. Once you obtain your blood pressure reading, you can enter it on the NHS website here to find out what it means.
High blood pressure can be caused by the result of an underlying health condition or certain medications. For example, conditions such as diabetes, long-term kidney infections, over and under active thyroid conditions to name a few can cause high blood pressure.
The risk of developing high blood pressure is increased by certain lifestyle factors including:
- If you are over 65
- If you are of black African or black Caribbean descent
Five dietary and lifestyle recommendations that are helpful in lowering high blood pressure:
Reduce daily salt intake
Hereâs some simple ways you can reduce your salt intake from your diet:
Monitor caffeine consumption
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Eat Healthy To Feel Better And Prevent Hypertension
Your diet is just as important for lowering blood pressure naturally as it is for losing weight, so be sure to eat healthy. Here are some basic guidelines:
Choose foods that are low in saturated fats and sodium.
Eat more fruits and vegetables each day.
Limit the amount of refined carbohydrates you eat .
When you make these healthy choices, try to get at least five servings of vegetables and fruit each day. You should also aim for four to five servings of whole grains per day, such as oatmeal, brown rice, and whole-grain breads.
Be sure to limit the amount of added sugars in your diet too so you dont pack on the pounds. Added sugars can cause weight gain, which makes it harder to lose weight if you are overweight or obese with high blood pressure.
What Aspirins To Take When You Are Taking High Blood Pressure Medicine
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Lose Weight To Manage Hypertension Naturally
Getting and maintaining a healthy body weight puts less strain on your heart and helps to lower blood pressure.
Getting enough exercise and enjoying a healthy, well-balanced cardiac diet help to lose weight and also treat hypertension. One study found that combining the DASH diet with exercise had a positive effect on both body weight and elevated blood pressure.
One study involving over 13,000 obese individuals found that losing weight was a major factor in reducing the risk of uncontrolled hypertension.
Losing weight can also help to lower high blood pressure quickly. Over a 10-week period, people who lost 5% of their body weight experienced a notable drop in blood pressure.
You can start on a program to lower your blood pressure today if you take measures to lose weight and maintain a healthy weight.
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.
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How Can I Prevent Or Manage High Blood Pressure
One of the easiest ways to manage your blood pressure is simply making healthy life choices such as eating low-sodium diet, committing to a regular exercise routine, and avoiding alcohol. Smoking is one of the worst things that you can do to your cardiovascular system, and its important that you take steps to quit as soon as possible to avoid hypertension, even if you dont yet suffer from it yet.
Ensuring that your diet is high in good fats and fiber, getting adequate sleep, and managing stress levels can go a long way to supporting better cardiovascular health. And if you are on medication for our blood pressure, be sure to take it as directed and consult your doctor regularly if you notice any health changes.
Beyond this, there are a number of supplements that are completely safe, inexpensive and effective when it comes to managing hypertension here are some of our top choices.
Be sure to take magnesium supplements with food for optimal absorption and to avoid digestive discomfort.
2. Omega-3 fatty acids
4. Vitamin D
5. Folate / Folic Acid
6. Coenzyme Q10
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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Get Better Sleep For A Healthier Heart And Lower Bp
Without enough sleep, your body has less time to recover from the day. Over time, this can increase your blood pressure and put extra strain on your heart.
To get more restful shut-eye, avoid watching TV or using computers at least an hour before going to bed. And make sure to keep a regular sleep schedule every night.
If youre having trouble sleeping, talk to your doctor about adding a sleep aid to your daily routine.
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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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.
Eat Foods That Lower Blood Pressure
Another way to lower blood pressure naturally is to eat certain foods that help to promote low blood pressure. For most people, potassium can assist in lowering blood pressure and you should be taking in about 4.7 grams of potassium a day. Now, remember what I said at the beginning of this article. When you’re lowering your blood pressure naturally, you must do it under the supervision of a physician. Everyone does not need a high potassium diet. In fact, if you have kidney disease or if you are a person who has potassium that is too high, then you don’t need a high potassium diet. In fact, you should have a low potassium diet, about 2 grams per day. But for most people who metabolize potassium normally, you should be getting about 4.7 grams of potassium a day. Consult your physician.
Bananas and Strawberries
So which foods are high in potassium? Bananas are a high potassium source, as well as strawberries. Who doesn’t love good strawberries? Other foods, such as spinach, can help to lower blood pressure.
Garlic is another food that can help to lower blood pressure. Garlic is pretty neat. It actually helps by decreasing the hardening of the blood vessels. Garlic has vitamin C and vitamin B6, so it’s another food that can help to lower blood pressure.
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How Dark Chocolate Can Boost Your Heart Health
Dark chocolate or cocoa has been shown to lower blood pressure in some people. Its thought that flavonoids, special compounds in cocoa, may be responsible for this effect.
Dont overdo it with the chocolate though! Too much sugar will cause your blood pressure to spike.
You can get all the benefits of dark chocolate without overindulging by enjoying small, guilt-free amounts.
Drink Hibiscus Tea To Lower Blood Pressure Fast
Hibiscus tea may not lower your blood pressure in 3 minutes or less, but drinking it daily can help manage chronic hypertension.
One clinical trial involving adults with mild hypertension found that drinking hibiscus tea daily for 6 weeks can lower systolic blood pressure. Researchers recommended this natural remedy for people with prehypertension or mild hypertension.
Some studies conducted on animals have found hibiscus tea can significantly lower high blood pressure.
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What Can I Do To Lower My Blood Pressure
Heres how to lower blood pressure with lifestyle changes:
- Exercise: Make regular physical activity part of your daily routine even just a half hour per day can boost health and help you achieve a healthy weight. Aerobic exercise in particular has been studied as a possible non-pharmacological treatment for high blood pressure. Try taking the stairs at work or walking around while youre on the phone.
- Weight loss : Even losing just two pounds can lower systolic blood pressure, Dr. DePalma says. Usually, if someone loses up to 5% of his or her body weight, it will have a significant impact on blood pressure.
- Avoid all nicotine: Skip this stimulant in all its forms, like smoking, vaping, patches, and chew.
- Avoid drugs: Recreational drugs can affect your blood pressure in addition to every other part of your life.
- Monitor your medications: Some medications and supplements can alter the effectiveness of blood pressure medication.
- Practice mindfulness: Reduce stress and your blood pressure with reduce with it. Try deep breathing exercises when you feel your blood pressure rising.
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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Sesame And Rice Bran Oils
People who cooked with a blend of the two oils saw a drop in blood pressure almost comparable to the decrease that results from taking medication, according to research presented at the American Heart Associations Scientific Sessions. Researchers believe the effect is due to the oils fatty acids and antioxidants.
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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Seek Help For Snoring
Loud, incessant snoring is a symptom of obstructive sleep apnea , a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D., medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.
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.
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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.