If you happen to love any of the above alternative approaches, or are doing it as part of your healthy lifestyle, you can continue to do so. Remember they complement, and not necessarily replace traditional approaches and medications that your doctor suggests. You might see only a modest reduction in your blood pressure, but you know what...it is probably not going to hurt either!
“This does not mean I want them exercising so hard that they pass out, but I want them to be challenged, even if it means taking a break if they have to,” he said. “For some people, that may mean nothing more than a gentle walk with periodic breaks, but as the weeks go on they need to challenge themselves to get rid of those breaks, little by little.”
What is a normal blood pressure? Blood pressure is essential to life because it forces the blood around the body, delivering all the nutrients it needs. Here, we explain how to take your blood pressure, what the readings mean, and what counts as low, high, and normal. The article also offers some tips on how to maintain healthy blood pressure. Read now
4. Cut down on processed food. Just about all processed foods contain huge amounts of fructose, particularly fruit drinks or any fruit-flavored products. Fructose is hidden all over the supermarket, even in the most unlikely places: processed meats, breads, pasta sauces and dressings. Fast food chains love fructose. The only thing they love more is vegetable oil.
If you have ever been in a hot tub with the “jets” on, you have observed a circulating system. When the pump is “on,” the water circulates from the hot tub, through pipes, into a pump, and then back to the hot tub. In this way, the water can be put through a filter to remove impurities and be re-utilized again and again. A hot tub with its pump “on” is a simple circulatory system. When the pump is “off,” the water stops circulating and stays wherever it is in the system.
But not all high blood pressure is safe, and the longer it stays at a high rate, the more health risks you assume. Risks include acute responses like sweating, fainting or shortness of breath, and more severe issues like heart disease and heart attack can arise. So when stress hits, knowing how to lower blood pressure quickly can be a great health benefit.
There are many popular medical myths about high blood pressure. For example, many physicians believe that high blood pressure is an “inevitable consequence of aging;” that the “only viable treatment option for high blood pressure patients is medication”; that high blood pressure patients must take their medications “for the rest of their lives”; and, worst of all, that high blood pressure medications are “safe and effective.”
Exercises like walking can be incorporated into almost any lifestyle, even the most pressed for time. Studies have shown that even short bursts of exercise, 15 to 20 minutes of time, will lower blood pressure, and perhaps quickly lower blood pressure. Over the course of a day, anyone can easily incorporate such small increments to build a routine totaling a half hour or more. A busy schedule need not be an excuse to avoid exercise.
Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to have blood pressure that's particularly salt-sensitive. But because there's no way to tell whether any one individual is at risk, everyone should consume less sodium, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute.
The very first thing your primary care doctors at The Medical Group of South Florida do when you come in for a visit is check your blood pressure. That’s because high blood pressure can cause heart attacks and strokes, and rarely produces detectable symptoms in sufferers until it has done serious damage. Other associated illnesses can include kidney disease, blindness, and dementia.
Providing at least 5 servings of vegetables and 4 servings of fruits daily, which help ensure that you eat plenty of foods that are full of stomach-filling volume yet are low in calories, enhancing weight-loss efforts. Losing excess weight is one of the most effective ways to lower blood pressure in the short term. Eating plenty of nutrient-rich fruits and vegetables also means you’ll be eating excellent sources of potassium, magnesium, and calcium. Many studies have found that foods rich in these minerals help blunt some of the toxic effects of sodium.
While most Americans with hypertension are treated primarily with drugs, “these drugs do not come close to eliminating all the cardiovascular ills associated with the typical American diet and sedentary lifestyle,” observes Danine Fruge, MD, Medical Director at the Pritikin Longevity Center in Miami. Over the last four decades, the Center has helped thousands worldwide lower blood pressure naturally and significantly reduce many cardiovascular risks.
It's time to heed your partner's complaints and get that snoring checked out. Loud, incessant snores are a symptom of obstructive sleep apnea (OSA), a disorder characterized by brief yet potentially life-threatening interruptions in breathing during sleep. And many sleep apnea sufferers also have high levels of aldosterone, a hormone that can boost blood pressure, according to University of Alabama researchers. In fact, it's estimated that sleep apnea affects half of people with high blood pressure.
The American Health Association actually looked at different kinds of meditation techniques ranging from focussed attention to Transcendental meditation (TM), and contemplative forms like Zen and mindfulness techniques. Out of these, TM was found to have a modest effect on blood pressure reduction, but whether it is superior to other techniques is hard to say since head-to-head trials have not taken place.
With magnesium, my understanding is that the actual rate of absorption varies enormously between types. Further, any oral form significantly reduces absorption to about 20%. So 1000 mg of a good chelated form is internalised as 200 mg. I have seen an Epsom salts bath three times weekly proposed as a cheaper and better alternative due to it being absorbed through the skin. Another alternative is liquid magnesium but in that case dosage is not controlled.
Cayenne Pepper is probably the fastest way to lower high blood pressure. Cayenne pepper is a powerful vasodilator, which means it helps expand blood vessels and improve blood flow. This effect naturally lowers blood pressure levels by increasing the rate at which blood flows throughout the circulatory system, which in turn takes some of the pressure off arterial walls. Either mix one teaspoon of cayenne pepper with half a cup of lukewarm water or mix two tablespoons of raw organic honey with two teaspoons of cayenne pepper; boil them with eight ounces of water and drink when it is warm. A side note: Be careful how many Scoville Units your cayenne pepper is. I bought mine, 90,000 Scoville Units, and OMG. I thought I was going to breathe fire.
Beta blockers decrease the effect of adrenaline on the cardiovascular system, slow the heart rate, and reduce stress on the heart and the arteries. Side effects include worsening shortness of breath if you have chronic obstructive pulmonary disease or asthma; sexual dysfunction; fatigue; depression; and worsening of symptoms if you have peripheral artery disease. Beta-blocker examples include:
When added to a healthy diet, almonds can help influence lower blood pressure levels. In fact, almonds are included in the Dietary Approaches to Stop Hypertension — DASH — Diet. In the diet, almonds are included in the “nuts, seeds and legumes” group. The diet recommends eating four to five servings of this food group per week. With regard to almonds, one serving of almonds is just one-third cup. The healthy monounsaturated fat in almonds contributes to lower blood cholesterol levels and reduced arterial inflammation, which ultimately helps lower the pressure inside the arteries.
Most healthy people should get at least 150 minutes of moderate-intensity exercise a week. If you need to lower your blood pressure, though, the American Heart Association has some additional advice: Within that 150 minutes, aim to get 40 minutes of higher-intensity (moderate to vigorous) activity three or four times a week. “It really can be anything that makes you break a sweat, but the important thing is that it’s something you can do most days, without fail,” says, Dr. Bisognano, who is also the president elect of the American Society for Hypertension. “If you want to go to the gym for an hour a day and run or take classes, fantastic. But if a brisk walk around the neighborhood fits your lifestyle better, than that’s great too.”
After a cigarette break, blood pressure rises for a short time. Interestingly—and even though it’s bad for your heart in other ways—it doesn’t seem to raise levels very much in the long-term. But besides those temporary spikes, there’s another reason to kick the habit: Smoking dulls taste buds, says Dr. Bisognano, so smokers tend to salt their food more and have a harder time decreasing sodium intake.
WebMD states the goal of lowering blood pressure immediately during a hypertensive emergency is to prevent further organ damage. Doctors may perform eye exams in a hypertensive emergency to monitor possible organ damage. Blood and urine samples are also taken. Symptoms of a hypertensive emergency include headache, blurred vision, seizure, increasing chest pain, increasing shortness of breath and fluid buildup in tissues.
10. Increase intake of potassium: Potassium is important to keep blood pressure under control as it helps the body to get rid of sodium. Including more fresh and whole foods in your diet can contribute to healthy levels of potassium in your body. Foods rich in potassium include bananas, beans, nuts and seeds, tuna, salmon, dairy products and green leafy veggies are rich sources of potassium.
In addition to medications your doctor may prescribe, there are several lifestyle changes you can make to help to lower your blood pressure. These include things like eating a healthy diet, maintaining a regular exercise routine, quitting smoking and limiting your alcohol intake. Here are five more blood pressure-reducing techniques that don’t require a prescription:
Garlic: Garlic has long been thought to reduce hypertension. Studies show that garlic extract can lower blood pressure, although the optimal dose, frequency, and form are not well established. Garlic may produce this effect by acting directly on the kidneys to eliminate excess salt. It is considered a safe spice to consume, although it can cause some stomach upset.
Reduce the stress in your life. Long-term stress can lead to high blood pressure. There are small lifestyle changes you can make to both combat stress and to manage the effects of it in healthy ways. Exercise, eating a healthy diet, limiting alcohol and caffeine intake, practicing yoga, meditation, or deep breathing, meditating, praying, journaling, laughing, listening to music, spending time with family and friends, and playing with animals can all help reduce your stress and lower blood pressure. Learn about more tips for reducing stress.
As much as I want, these alternative therapies do not replace traditional approaches for blood pressure control (low salt diet, medications). The best way to look at them is as strategies to complement what your doctor has already been prescribing you for your high blood pressure. This could really help if you have mild hypertension, where alternative therapies could potentially help you get off your blood pressure medications, but I highly doubt anyone with severe hypertension is getting off their Norvasc just because they started doing transcendental meditation.
Get moving at least a little bit every day, with a standard recommendation of 30-60 minutes a day, 3-5 times a week. Get your heart pumping at a moderate intensity for a few times a week, and mix it up with some strength training. Because life happens, on the days when you can’t fit it in, try to build more activity into your day by parking further away, taking the stairs instead of the elevator, or even just doing a quick sprint or two up and down the block. Every little bit helps.
A comprehensive exercise regimen, such as my Peak Fitness program, is very important in producing long-term benefits in people with high blood pressure. Nearly every program should incorporate anaerobic sprint or burst-type exercises one to three times a week, as these have been shown to be even more effective than aerobic exercises at reducing your risk of dying from a heart attack.
Listening to your favorite song not only will improve your feeling of well-being but also lower your blood pressure. A study published in the journal Netherland Heart Journal found musicians had lower blood pressure than non-musicians because their somatosensory nerve activity benefited their autonomic nervous system. If you’re not a musician, listening to music alone, especially classical, will do just as good.
Even if you don’t keep a salt shaker on the table, you may have too much sodium in your diet. Processed foods -- especially canned soups, salad dressings, snack mixes, and fast food -- are a large contributor of sodium to your diet. Read food labels and choose low-sodium options when possible. Aim to consume less than 2,300 milligrams per day, and less than 1,500 milligrams if you’ve already been diagnosed with hypertension.
Going hand-in-hand with the first two methods, body weight is a major factor associated with blood pressure. In general, weight loss in those who are considered overweight or obese makes a significant, positive impact, and even a few pounds lost can help. Likewise, waist size has also been linked with blood pressure. Ideally, a man’s waist circumference should be less than 40 inches, and a woman’s should be less than 35 in order to minimize risk.
Blood pressure medications should only be taken according to your doctor’s instructions. Never take another person’s blood pressure medication and never take an extra or early dose of your own medications unless advised to do so by your doctor. All blood pressure medications can cause dangerously low blood pressure when taken by the wrong person or when taken in excess or too early.
Often, hypertension can improve with lifestyle changes. In some cases, high blood pressure can go down to normal levels with only lifestyle modifications, particularly if you have stage 1 hypertension (systolic blood pressure of 130 mmHg to 159 mmHg, or diastolic blood pressure 80 mmHg to 99 mmHg), or if you have elevated blood pressure (systolic blood of 120 mmHg to 129 mmHg and diastolic less than 80 mmHg).
Low levels of vitamin D—which the body gets from fortified foods, supplements, or the skin’s exposure to sunlight—have been linked to high blood pressure. But most research has found that taking supplements doesn't seem to help. Dr. Bisognano says the jury’s still out on how the two are linked. “I have found that people with extremely low vitamin D levels can have high blood pressure that’s more difficult to treat,” he says, “but I can’t be sure whether that’s the driving issue.”
One drink counts as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. "High levels of alcohol are clearly detrimental," says Obarzanek. "But moderate alcohol is protective of the heart. If you are going to drink, drink moderately." (And if you're trying to keep your weight in check, stick to these low-calorie alcoholic drinks recommended by registered dietitians.)
All medications come with a risk of side effects, so why take them if you don’t have to? According to the U.S. Centers for Disease Control and Prevention, about seven out of 10 U.S. adults with high blood pressure use medications to treat their condition. But what many people don’t realize is that you can help control your blood pressure naturally by changing a few daily habits.