Maintain A Healthy Weight
If you are overweight, even a modest reduction in weight can reduce blood pressure. For example, losing 5 kilograms has been shown to reduce systolic blood pressure by around 7mmHg.
- Keep your body mass index in the healthy weight range.
- Your waist circumference should be less than 94 centimetres for men, less than 90cm for Asian men, and less than 80cm for women.
Lose Weight If Needed
For people with overweight, losing even 510% of body weight may help to lower blood pressure.
However, not everyone needs to lose weight. If your weight falls within a moderate range, losing weight may not be necessary. Talk to your doctor to discuss whether its appropriate for you.
At ZOE, we dont believe in restrictive dieting. The ZOE program helps you find the best foods for your unique body and overall health, which may lead to natural weight loss.
Unpublished research shows that people who closely followed their personalized ZOE nutrition program for 3 months lost an average of 9.4 pounds, while 82% said they had more energy and felt less hungry.
What Is Considered High Blood Pressure
Blood pressure changes naturally throughout the day. This depends on many factors, including whether you are sitting, standing, exercising or sleeping, and upon how much fluid is in your body.
High blood pressure is when a persons blood pressure is persistently higher than it should be: usually 140/90mmHg or higher. Your doctor will need to take several measurements at different times before they can diagnose high blood pressure.
The decision to treat high blood pressure doesnt just depend on your measurements it also depends on your other risk factors for heart disease and blood vessel disease.
The Australian guidelines for classifying blood pressure ranges are:
| Systolic |
|---|
| 90 and over |
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Cut Back On Sugar And Refined Carbohydrates
Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
Sugar, especially fructose, may increase your blood pressure more than salt, according to one 2014 review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic .
A 2020 study that compared various popular diets found that for people who with more weight or obesity, low carb and low fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure 3 mm Hg after 6 months .
Another benefit of a low carb, low sugar diet is that you feel fuller longer, because youre consuming more protein and fat.
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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Take The Mindful Way To Lower Blood Pressure
TUESDAY, Nov. 8, 2022 — Mindfulness is a centuries-old practice that’s become trendy in recent years — and a new study now says it can help your heart health.
Training in mindfulness can help people better manage their high blood pressure by helping them stick to healthy lifestyle changes, a new clinical trial reports.
An eight-week customized mindfulness program helped people lower their systolic blood pressure by nearly 6 points during a six-month follow-up period, researchers found.
That was significantly better than the 1.4-point reduction that occurred in people undergoing usual blood pressure care, researchers said during a presentation Sunday at the American Heart Association’s annual meeting, in Chicago. Such research is considered preliminary until published in a peer-reviewed journal.
The results could be relevant to a patient’s health, given that previous studies have found that a 5-point drop in systolic pressure translates to a 10% lower risk of heart attack and stroke, said lead researcher Eric Loucks, director of the Mindfulness Center at Brown University.
“If we can train people in mindfulness skills and then apply those skills to people’s relationships with the things that we know influence blood pressure — like physical activity or diet or antihypertensive medication adherence or alcohol consumption — we might be able to boost the effects” of their prescribed blood pressure control plan, Loucks said.
Is This An Emergency
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Consider Taking Vitamins And Supplements
Research shows that a few vitamins and minerals may be helpful in lowering blood pressure. But talk to your doctor before taking any. Make sure they know everything you take.
- Vitamin C: This has antioxidants that protect the linings of your blood vessels. Orange juice is a good source, as are fruits like kiwi and strawberries, and vegetables like broccoli, kale, tomatoes, and sweet red peppers. Adults should get 400 mg per day.
-
Potassium: This helps your body get rid of sodium through your pee. Men should aim for 3,400 mg a day, and women around 2,600. Itâs found in fruits like bananas and prunes and vegetables like potatoes, tomatoes, and artichoke.
-
Vitamin D: This helps make the enzyme renin, which is linked to blood pressure health. You can get vitamin D from fatty fish, like salmon or mackerel, or milk. You also can absorb vitamin D from sunlight or take it in a supplement.
Pick Dark Chocolate Berries Or A Banana Instead
In addition to reading nutrition labels, consider switching up your daily treats by choosing one of these tasty alternatives:
- Dark chocolate. Dark chocolate has many flavonoids, a natural antioxidant that can cause your blood vessels to open more widely to support better cardiovascular health.
- Berries. Berries are a rich source of polyphenols, another kind of antioxidant that helps reduce inflammation and lower blood pressure.
- Bananas. Bananas have a lot of potassium, which helps counteract the effects of sodium and reduces tension in your blood vessels.
As with all things, moderation is key. Chocolate, berries and bananas still contain sugar and you dont want to go on a snack attack. But making smart changes to your snacking habits are easy ways to work in foods that can help reduce your blood pressure and satisfy your hunger.
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Is There A Quick Way To Lower Blood Pressure
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Research Shows Losing Weight Leads To Heart Health
A diet thats low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lostand especially when belly fat shrankthe arteries were able to expand better, allowing blood to travel more freely. The study shows that you dont have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
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How Long Does It Take 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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Best Beet Powder To Lower Blood Pressure
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Will Potassium And Magnesium Lower Blood Pressure
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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.
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Easy Things You Can Do To Lower Your Blood Pressure
High blood pressure is dangerous. It can lead to many health problems, including heart attack, stroke, heart failure, angina, coronary artery disease, peripheral artery disease, kidney disease, vision loss, sexual dysfunction and more.
Fortunately, high blood pressure can often be prevented or controlled.
Here are some easy things you can do to lower your blood pressure or help prevent high blood pressure in the first place.
Set small, easily attainable goals, and when you reach them, set bigger ones. Step by step, you will take control of your health and your blood pressure.
Eat More Fruits And Vegetables
If reducing salt is not enough, people with high blood pressure have an entire diet designed for them. Dietary Approaches to Stop Hypertension, or DASH, was developed by the National Institutes of Health and has been voted one of the best overall diets.
The DASH diet is high in fruits, vegetables and fiber, and low in sodium. It may further reduce systolic blood pressure by about 3 points compared with a regular low-sodium diet, according to a trial of DASH.
However, a drawback of the DASH diet is that its high in carbohydrates. This can stimulate the appetite and make it harder for people to lose weight, Bisognano said. If you are trying to lose weight and lower blood pressure, diets such as Zone and South Beach, which balance carbs with protein and fat, may be easier to stick with for six months or so, he added.
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