Regular Exercise To Reduce High Blood Pressure
The Journal of the American Heart Association reports on a review of trials involving the effects of exercise training on blood pressure. The results of 95 trials found that regular exercise and resistance training lower both systolic and diastolic blood pressure.
Even less vigorous exercising such as walking can also help to remedy hypertension. One study found that moderate walking can help to lower blood pressure naturally and reduce the risk of coronary heart disease.
Lose The Extra Pounds
As a general rule of thumb, blood pressure increases as weight increases. Being overweight can also cause trouble breathing while you sleep , which can further increase your blood pressure during the day.
Losing even a small amount of weight if you are overweight or obese can help lower your blood pressure. In fact, it can lower your blood pressure by about 1 millimeter of mercury for every kilogram of weight you lose.
Besides losing weight , you should also keep an eye on your waist circumference. Carrying too much weight around the waist can increase the risk of hypertension. This is what is known as excess visceral fat .
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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How To Use Basenpowder
Basenpowder is easy to add to your daily routine. The dietary supplement replenishes the body quickly due to its fast absorption. Mix one scoop of the powder or one single-serve stickpacks of Basenpowder with 8 ounces of water. The electrolyte mix can be added to your favourite beverage, smoothie, or shake. Add fruit or herbs to the unflavored food supplement. Enjoy a great tasting lemon flavour or lemon-lime electrolyte water!
Be sure to always read and follow the supplement label if you are a pregnant woman or breast-feeding.
NPN: 80093458
Try Meditation Or Deep Breathing
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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Consume Pomegranate Juice In The High Blood Pressure Diet
Another beverage that is good to drink if you are trying to lower blood pressure quickly is pomegranate juice.
One small trial involving men with high blood pressure found that consuming 150 ml of pomegranate juice helped lower blood pressure fast. Most participants in the trial noted a reduction in blood pressure within a 4 to 6-hour period. The researchers noted that pomegranate juice should be recommended on a high blood pressure diet.
You can learn more about the health benefits of pomegranate in this article.
Garlic Supplements For High Blood Pressure
You can use garlic as a natural medicine to treat hypertension and improve your cardiovascular health.
Regularly taking garlic as a supplement can help to turn prehypertensive conditions into safe conditions. For example, a meta-analysis of 20 trials found that garlic supplementation can lower systolic blood pressure by 9 mmHg and diastolic blood pressure by 7 mmHg.
Other studies have found that taking garlic supplements on a long-term basis could have a significant effect on blood pressure. Over a 12-week period taking 2 aged garlic capsules daily helped lower systolic blood pressure by around 12 mmHg.
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Drugs Vs Lifestyle Change
First, keep in mind that drugs have limited success. Most studies on diuretics and other blood pressure-lowering drugs suggest they lower the risk of cardiovascular events among those with blood pressure between 140/90 and 159/99 by 15 to 20%.3 The problem is, with this range of blood pressure, the risk of cardiovascular-related deaths has increased by 300 to 400% compared to people with normal blood pressure.
So, while treating hypertension with drugs is generally better than no treatment, it is far from a cure, asserts Dr. Fruge.
How Long Will It Take To Lower Blood Pressure
With a strict diet and lifestyle changes, high BP can be lowered in 2-3 weeks.
However, there are categories in high blood pressure. So, first watch out for these categories:
Elevated Blood Pressure
The reading shows around 120-129/80. It is called pre-hypertension.
Stage I Hypertension
The reading varies from 130-139/90.
Stage II Hypertension
The readings vary from 140/90 or higher.
Hypertensive Crisis
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Drink Milk Coconut Water And Cranberry Juice
Milk is a superfood. It consists of potassium, calcium, and Vitamin D. These nutrients are directly proven to lower blood pressure immediately.
Coconut water is highly rich in potassium, electrolytes, and minerals. These nutrients are an immediate solution to hypertension.
Not only that, at times, deficiency of these minerals can cause hypertension.
A study in West Indian Medical Journal proved that coconut water drops the pressure by margins.
Cranberry juice is rich in proanthocyanidins. This helps in reducing high BP by dilating blood vessels and increasing blood flow.
Articles published in Nature, 2016 proves that berry juice lowers systolic blood pressure.
However, milk is not suitable for everyone as people have lactose intolerance.
Thus, consultation with a doctor before the change in diet is advisable.
Olive Oil Helps Manage Hypertension In Men
Olive oil is one of the best foods to take to help lower blood pressure naturally and improve your cardio health.
One study found that people who regularly consumed olive oil in their diet had a lower risk of hypertension. Interestingly, scientists noted that olive oil helped treat hypertension in men, not in women. However, this may be because women, in general, suffer from high blood pressure less than men.
Other studies have shown that consuming olive oil daily can help treat high blood pressure in elderly people. Researchers also noted that olive oil consumption helped lower high cholesterol at the same time.
Learn more about the benefits to your heart from consuming olive oil every day.
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Who Should Use An Electrolyte And Minerals Supplement
Electrolytes and trace minerals are always rising and falling due to hydration and changes in bodily fluid. Essential minerals are not made by the body. They must come from a well-balanced all-natural diet. However, adequate calcium, magnesium, and potassium are harder to obtain in the right amount. This is why Basenpowder’s easily absorbable formula is a top pick that can be used by anyone. Supplementation benefits people with mineral deficiencies. This might be due to age or illness. Mineral deficiency may also occur as a result of some diseases, such as osteoporosis. Minerals may help to relieve symptoms of dehydration. Athletes can consume the electrolyte supplement as a sports drink for hydration. It provides electrolyte replacement and refuels energy levels. The electrolyte drink delivers rapid hydration, prevents muscle cramps, and strengthens bones.
Basenpowder is suitable for adults and children over 9 years of age. Unlike tablets, coated caplets, softgels, or capsules, Basenpowder is:
- Lactose, gluten, and sugar-free
- Contains no artificial ingredients or artificial sweeteners
- Vegan and keto-friendly
- Caffeine-free
Coenzyme Q10 Supplements For Bringing Down High Blood Pressure
Taking coenzyme Q10 supplements could help you cure hypertension without medication.
The Journal of Human Hypertension reported on the results of a meta-analysis of 12 clinical trials on using CoQ10 to treat high blood pressure. Results of the trials showed that regularly taking CoQ10 supplements can lower systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by up to 10 mm Hg without significant side effects.
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Reducing Your Salt Intake
The American Heart Association recommends no more than a teaspoon of salt a day for adults. That may sound alarmingly small, but there are many painless ways to reduce your sodium intake.
Reduce canned and processed foods. Much of the salt you eat comes from canned or processed foods like soups, convenience meals, and fast food.
Cook more meals at home. Preparing your own meals gives you more control over your sodium intake. Use fresh ingredients whenever possible and cook without salt.
Use spices as alternatives to salt. Try fresh herbs like basil, thyme, or chives, or dried spices such as allspice, bay leaves, or cumin to flavor your meal without sodium.
Substitute reduced sodium versions. Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted.
See Heart-Healthy Diet Tips to learn more.
The effects on your blood pressure
- Adopting the DASH diet, eating plenty of fruit and vegetables, and reducing your consumption of unhealthy fats can lower your blood pressure by about 11 mm Hg.
- Cutting back on sodium by about 1,000 mg per day can reduce your blood pressure by 5 to 6 mm Hg.
- Increasing your potassium intake from food to 3,500-5,000 mg can knock 4 to 5 mm Hg off your reading.
- Limiting your alcohol intake to two drinks per day if youre male, or one drink per day if youre female can lower your reading by about 4 mm Hg.
High Blood Pressure In Older People
The target blood pressure reading for the over-80s is below 150/90 mmHg when it’s measured in the clinic or surgery, and below 145/85 mmHg for home readings.
While there are definite benefits from taking medicines to reduce blood pressure if you’re under the age of 80, it’s less clear it’s useful if you’re over 80.
It’s now thought that if you reach 80 while you’re taking medicine for high blood pressure, it’s fine to continue treatment provided it’s still helping you and is not causing side effects.
If you’re diagnosed with high blood pressure and you’re aged over 80, your doctor will also consider your other health risk factors when deciding whether to give you treatment for the high blood pressure.
Page last reviewed: 23 October 2019 Next review due: 23 October 2022
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Reduce The Amount Of Salt
To lower blood pressure, even a small reduction in sodium in your diet can improve your heart health and lower your blood pressure by about 5 to 6 mm Hg.
As a general rule, a sodium limit of 2,300 milligrams a day is used, this is equivalent to 5 grams of table salt. However, a lower sodium intake is ideal for lowering blood pressure.
To reduce sodium in your diet, you can eat less processed foods. Do not add unnecessary salt and substitute it for seasonings. Herbs or spices will add flavor to your food and help reduce the amount of salt.
What Is Blood Pressure
Blood pressure is the force applied by the blood to the inner walls of the arteries. It shows minor fluctuations throughout the daydeclining while relaxing and momentarily increasing while being excited or under stress. An increase in the resting blood pressure can scar, stiffen, or harden the arteries.
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Olive Leaf Extract Supplements To Lower Blood Pressure Naturally
Taking olive leaf extract supplements could be effective in helping to bring down high blood pressure naturally.
One study found that taking olive leaf extracts help men lower their blood pressure over a 6-week period.
Some studies show that olive leaf supplements can be as effective as hypertension medication. For example, taking 500 mg olive leaf extract daily could help lower blood pressure by around 11/5 mmHg.
Soak Your Feet In Hot Water
In case if you want to know about how to lower blood pressure instantly then soaking feet in hot water needs to be the first priority for the people suffering from high blood pressure.
Soaking your feet in hot water can be challenging at first, but it eventually lower your blood pressure instantly. After soaking feet in hot water, the blood in the feet will start to get hot making the arteries and veins wider. Then it starts to move towards the upside part of the body and reaches the brain resulting to maintain the temperature of blood in the brain.
Why soak feet in hot water to lower blood pressure fast?
The normal persons blood pressure is 120/80 mmHg. When being suffered from high blood pressure, the systolic and diastolic blood pressure will start to rise and move around the body very fast. To maintain this pressure, we need to increase a little bit temperature of blood from other parts of the body.
This will help arteries and veins to get wider than before and blood from the brain will move towards the foot, and your blood pressure will gradually be decreased to normal. Besides, it also helps to get rid of strokes.
Process
- Sit and soak your feet maintaining the temperature of the water and good posture.
Precautions
- Make sure the water is not too hot to avoid scalding.
- Have a good posture in the chair while sitting.
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Making The Exercise Habit Stick
Despite our best intentions, many of us struggle ditching our sedentary lifestyle. But there are steps you can take to make exercise less intimidating and more fun.
Start small and build momentum. If exercising for 30 minutes a day, 5 times a week sounds overwhelming, set a smaller goal and gradually build up as you gain self-confidence and momentum.
Reward yourself. Once it becomes a regular habit, exercise will reward you with more energy, better sleep, a greater sense of well-being, and improved cardiovascular health. When youre starting out, though, give yourself a simple reward for successfully completing a workout, such as having a hot bath or a favorite cup of coffee.
Choose activities you enjoy. Youre more likely to stick with a workout you find pleasurable. If you hate running but like yoga or dancing, for example, dont force yourself onto the treadmill every day. Pick activities that fit your lifestyle, abilities, and taste.
See How to Start Exercising and Stick to It to learn more.
The effects on your blood pressure
- 30 minutes of moderate aerobic exercise, such as walking, for five days of the week can reduce your reading by 4 to 11 mm Hg.
Had Headaches Red Eyes And Felt Dizzy Because Of High Bp
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How To Lower Blood Pressure
There are lots of things you can do to lower your blood pressure.
If your doctor has given you blood pressure medication, take it as prescribed. However, you’ll also need to follow a heart-healthy lifestyle.
Even if you haven’t been diagnosed with hypertension, following these tips will be good for your blood pressure and good for your heart.
Quit smoking
Stopping smoking is a great thing you can do for your blood pressure and your heart health.
Ask your doctor or nurse for help.
Phone Quitline 0800 778 778, or visit quit.org.nz for information and support.
Eat more heart-healthy foods and less salt
What you put into your body can make a big difference to your blood pressure.
Eat a wide variety of heart-healthy foods like:
- whole grains
Read more about the benefits of exercise.
Manage stress
Researchers are still trying to understand the exact link between stress and long-term high blood pressure. However being stressed contributes to other risk factors like poor diet and drinking more alcohol.
You can’t always remove the sources of stress in your life. But here are some things you can do to manage them.
- Enjoy exercise every day, like taking a walk.
- Take a break for yourself.
- Get 7-8 hours plus sleep each night.
- Talk about how you are feeling.
- Try relaxation music or breathing exercises.
Don’t Rely On Supplements
While a diet rich in potassium and possibly calcium can help control blood pressure, it’s unclear if supplements have the same effect. And some recent research suggests that too much calcium from supplements might increase the risk of heart disease and other health problems.
As for potassium, the form in supplements might not have the same effect as the kind in foods. And too much of it, even from food, can cause problems for people with heart failure or kidney disease, and for those who take certain blood pressure drugs, including ACE inhibitors, angiotensin receptor blockers, and potassium-sparing diuretics such as spironolactone . So talk with a doctor before increasing your intake.
If you take diuretics, your doctor may prescribe a potassium supplement, because those medicines can lower potassium levels.
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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.