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What Is The Best Way To Lower Blood Pressure

How Long Does It Take To Lower Blood Pressure

Natural Ways to Lower Blood Pressure
It was just a routine doctors visit, at least thats what you thought.

But you heard news that surprised you. You have high blood pressure, your doctor announced, and you need to lower it to avoid some very serious things that high blood pressure can lead to, like strokes and heart attacks.

Many people can reduce their high blood pressure, also known as hypertension, in as little as 3 days to 3 weeks.

Its a lot to take in, and you have questions, including:

How long does it take to lower blood pressure? and

Whats the best way to do it?

Here are answers from the physicians, registered dietitians, and other faculty at the famed Pritikin Longevity Center in Miami, which has helped thousands over the past four decades lower their blood pressure and live well.

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What Are The Best Sleeping Positions For High Blood Pressure

Not everyone agrees on the best sleeping positions for high blood pressure, but sleep specialist, and medical director of the Martha Jefferson Hospital Sleep Medicine Center, W. Christopher Winter, says that sleeping on the left side is the best sleeping position for high blood pressure because it relieves pressure on blood vessels that return blood to the heart. These vessels are located on the right side of the body and may become compressed slowing your circulation if you sleep on your right side. Sleeping on your left side is important for pregnant women concerned with high blood pressure. Because the growing baby presses against internal organs and may cause circulation issues, sleeping on the left side will help with circulation and may prevent high blood pressure.

According to research conducted by Yasuharu Tabara and his colleagues from the Ehime University School of Medicine in Ehime, Japan, sleeping face down may be the key to lowering blood pressure while you sleep. Results of their study indicated that blood pressure may drop more than 15 points when you change from sleeping face up to face down.

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How To Get Blood Pressure Down To 120

A new study links reducing blood pressure with lower risk of heart attack and stroke

Exercising and reducing salt can get blood pressure into the normal range

Patients taking several blood pressure medications may be able to add more

Doctors have long known that systolic blood pressure below 120 was considered normal and meant a lower risk of heart disease and kidney problems. But they would often only treat patients if that top number crept above 140, the threshold for officially having high blood pressure.

Recent findings from a large National Institutes of Health study now suggest that its worth treating patients in that prehypertension gray area of 120 to 140, in order to bring them down into the normal range.

The findings, which have not yet been published and are still preliminary, found lower rates of heart attack, stroke and death among people with high blood pressure who brought that top number down to 120. In order to reach that goal, study participants in the 120 group took an average of three blood pressure medications, whereas the 140 group took two medications.

This is notable because there a lot of people out there with blood pressure in the 130s that we might previously have left alone, but if the results of this trial as we think they are, it might be reason to try to get them to 120, said Dr. John D. Bisognano, professor of medicine at the University of Rochester Medical Center and president-elect of the American Society of Hypertension.

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What Is Blood Pressure

Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest.

Systolic pressure is always the first or top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In prehypertension, systolic numbers range from 120129 and diastolic numbers are less than 80.

Blood pressure ranges include:

  • Normal: Less than 120/80 mm Hg
  • Prehypertension: Systolic between 120129 and diastolic less than 80
  • Stage 1 high blood pressure: Systolic between 130139 or diastolic between 8089
  • Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg

Numbers for stage 1 hypertension vary from 130139 for systolic values and/or 8089 in diastolic numbers. With stage 2 hypertension, systolic readings are 140 or higher and/or diastolic readings measure 90 or higher. Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs.

Results of high blood pressure include:

  • Arterial damage
  • Heavy-metal poisoning

How Is High Blood Pressure Diagnosed

High blood pressure is diagnosed with a blood pressure monitor. This is a common test for all doctor visits. A nurse will place a band around your arm. The band is attached to a small pump and a meter. He or she will squeeze the pump. It will feel tight around your arm. Then he or she will stop and watch the meter. This provides the nurse with 2 numbers that make up your blood pressure. The top number is your systolic reading . The bottom number is your diastolic reading . You may also hear the doctor or nurse say a blood pressure is 120 over 80.

  • Normal blood pressure is less than 120 on top and less than 80 on the bottom.
  • Prehypertension levels are 120-139 on top and 80-89 on the bottom.
  • High blood pressure, stage 1 is 140-159 on top and 90-99 on the bottom.
  • High blood pressure, stage 2 is 160 or higher on top and 100 and over on the bottom.

The higher your blood pressure is, the more often you need to have it checked. After age 18, have your blood pressure checked at least once every two years. Do it more often if you have had high blood pressure in the past.

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Is There A Quick Way To Lower Blood Pressure

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Eat Less Salt And More Potassium

Ways To Lower Blood Pressure | Do THIS For Massive Benefits – Doctor Explains

The American Heart Association suggests limiting sodium to less than 1500 mg a day to prevent hypertension. Most people can self-regulate and excrete extra salt and water in their urine, so reducing salt does not significantly impact blood pressure, explains Dr. Dal Farra. However, reducing salt intake is beneficial for people who are salt-sensitive, have an imbalance in their salt and potassium ratios, have congestive heart failure, or have kidney disease.

Studies suggest that more important than just lowing salt is maintaining the correct salt to potassium ratio, Dr. Dal Farra adds. Having a healthy balance of the two minerals in the body is crucial to maintaining healthy BP.

She recommends eating a plant-based, whole-food diet high in naturally potassium-rich foods, such as broccoli, spinach, beets, beet greens, tomatoes, tomato sauce, carrots, starchy vegetables such as potatoes and winter squash lentils and beans , fruits like bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, and some dried fruits, such as prunes, raisins, and dates.

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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.

Meditate And Practice Om Chanting

Meditation, deep breaths and yoga have more profound effects than you can imagine.

Consider it a personal experience, but deep breaths and chanting om is a solution. It is a way to control high BP immediately.

High blood pressure increases heart rate and causes erratic breathing.

At the time of panic, all you need to focus on is your breathing.

Many times, situations go out of hand due to less oxygen supply in the body.

So, focus more on internal strength even at those critical seconds. Try to listen to calm music.

You need to stay calm for those brief moments and not give up on yourself.

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Best Ways To Lower Your Blood Pressure

Here’s your minute-by-minute plan for tackling the most important number in your life.

If you’re like most men, you sweat over insignificant numbers: the year of that bottle of Bordeaux, Joey Votto’s on-base percentage, the price of that coveted office throne, the gigabytes of iCloud storage for your Phish live-show collection. Yes, all of these fall into the category of “insignificant” when you consider numbers that really matter, like your blood pressure.

Do you know your numbers? Do you know what they mean and what causes high blood pressure? Quick primer: Obesity, a sedentary lifestyle, smoking, and genetics are just a few of the causes of high blood pressure. As blood vessels become constricted, the heart is forced to pump the same volume of blood through a narrower space. Over time, the increased strain on the entire circulatory system raises the risk for stroke and heart disease. High blood pressure can even stifle blood flow to the penis, making it more difficult to get and erection. Got your attention?

Is This An Emergency

5 Easy Ways to Lower Your Blood Pressure Naturally

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The Best Exercise To Lower Blood Pressure

Just about every person dealing with high blood pressure knows that exercise can help. But a new study shows that one kind of workout is particularly effective in reducing hypertension.

Doing it for just 15 minutes a day can lower your blood pressure nearly twice as much as taking standard medications.

The research was presented at the European Society of Cardiology conference in Munich.1

Sixty volunteers with hypertension were divided into groups. Some did simple yoga poses. Others did stretching, relaxation, or deep breathing exercises. They did the activity for 15 minutes a day for three months.

The relaxation group had no reduction in blood pressure. The stretching group had a 4.5% average drop and the deep breathing group saw their numbers go down 7.1%.

The yoga group had the biggest blood pressure drop. Their blood pressure went down by an average 9.7%.

This means that a person with blood pressure of 140/90 at the beginning of the study would see their readings reduced by about 14/9, going to 126/81.

Two widely used medications, ACE inhibitors and angiotensin receptor blockers , bring down blood pressure by an average of 8/5, according to a separate study.2

In other words, just 15 minutes of yoga a day reduces blood pressure nearly twice as much as standard drugs.

Professor Ashok Pandey was the lead researcher. The yoga poses used in the study are simple and dont require a lot of flexibility and really anyone can do them, he said.3

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