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.
Vitamin K2. Adequate vitamin K2 helps keep calcium from residing in blood vessels, thereby preventing hypertension and calcification (19). Vitamins K1 and K2 have different forms and functions. Vitamin K1 is abundant in leafy greens and many other foods, while vitamin K2 sources are more uncommon: natto (fermented soy), some cheeses, butter from grass-fed cows, goose liver, and egg yolks.
If you’re interested in working with a personal trainer but are concerned about the cost, Parker notes that trainers don’t have to be expensive. Some trainers offer group sessions that are cheaper than individual training sessions. College students getting degrees in kinesiology, the study of human movement or physical activity, also train people at reduced cost.
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.
A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.
Another important step is to lose weight and maintain a healthy weight. Being overweight elevates your risk for high blood pressure and many other diseases and conditions. Losing just 5 percent of your body weight can have a significant positive impact on your blood pressure. Studies have shown that the combination of exercising and losing weight improves blood pressure numbers even more than either one alone. It may seem daunting to lose weight, but it is possible. Talk to your doctor about how other people have done it. And consider seeing a weight loss counselor too. You can do this! And after only a few pounds of healthy weight loss, you should start seeing your blood pressure numbers drop.
In addition to these methods being effective, other lifestyle changes and diet adjustments may also be useful in lower blood pressure. One study explains that losing weight can have a significant positive impact on patients that have been diagnosed with hypertension. Even small reductions in bodyweight amongst those individuals who are both obese and hypertensive can yield life-saving benefits. Dietary changes can also help. In particular, the patient should aim to lower their daily intake of sodium, which causes an elevation in blood pressure. The patient should also focus on obtaining more calcium, potassium and other minerals that are useful in balancing blood pressure levels. Fiber, fruits and a lot of vegetables should also be an essential part of the patient’s daily diet.
Most Americans—including 86% of those with high blood pressure—eat more salt than is advised by the government’s Dietary Guidelines for Americans. If you’re one of them, reducing your intake to less than the recommended limit of 2,300 milligrams (about a teaspoon) a day may make a big difference in your blood pressure (and even better if you can stay below the American Heart Association's 1,500-mg daily limit). Even just reducing your sodium intake by 10 or 20% can help, says Dr. Bisognano. “We ask people to decrease their consumption from sky-high to reasonable levels,” he adds. “Learn not to salt your eggs; finish your lunch without a pickle—you want to make little changes you can tolerate for the long term.”
Lowering high blood pressure is as easy as one, two, tea: Adults with mildly high blood pressure who sipped three cups of hibiscus tea daily lowered their systolic BP by seven points in six weeks, found Tufts University researchers. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, the study authors say.
1. Concentrate on foods that lower blood pressure. Sugary, processed foods contain salt, sugar, damaged fats, and food sensitivities like gluten that contribute to or exacerbate high blood pressure. Shifting to a whole, unprocessed foods diet can dramatically impact your blood pressure. Many whole, unprocessed foods are rich in potassium, a mineral that supports healthy blood pressure. Some research shows that too much sodium and low amounts of potassium – can contribute to high blood pressure. Research shows people with high blood pressure can benefit from increased potassium in foods including avocado, spinach, wild-caught salmon, and sweet potatoes.
According to the American College of Cardiology and the American Heart Association, the goal of blood pressure treatment is to attain a blood pressure reading that's less than 130/80 mmHg systolic and less than 80mmHg diastolic. In general, if you have hypertension, it is likely that you will need to be treated for the duration of your life to maintain this target blood pressure.
All of these steps and techniques are things you should ask your doctor about as part of your personalized health plan. Preventative care from an experienced physician is the best way to fend off many health problems, and hypertension is no exception. Find a skilled St. Joseph Health primary care physician or heart specialist using our online provider directory. Download our health numbers report card to help you track your blood pressure and other common markers that measure heart health.
Stress contributes to a notable increase in your blood pressure. Stress is a part of life though, so you can learn how to manage it better. Ways to cope with stress include avoiding stressful situations, such as people who trigger anger or high-traffic routes when you’re driving. Avoid overscheduling yourself, and learn to say no to commitments that are voluntary.
IMPORTANT NOTE: The above information is intended to increase awareness of health information and does not suggest treatment or diagnosis. This information is not a substitute for individual medical attention and should not be construed to indicate that use of the drug is safe, appropriate, or effective for you. See your health care professional for medical advice and treatment.
If you injure yourself right at the start, you are less likely to keep going. Focus on doing something that gets your heart rate up to a moderate level. If you're physically active regularly for longer periods or at greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.
Swearing off cigarettes is probably the single best thing you can do for your heart. It’s good for your health in general, too. Not only does smoke hurt you over the long term, but your blood pressure goes up every time you have a cigarette. Lower your blood pressure and prolong your life by quitting. If you need help getting started, talk to your doctor.
Track your sodium levels. Many American diets include up to 5000 milligrams (5g) of sodium daily, which nearly all medical professionals consider extremely unhealthy. While you usually can't, and don't want to, cut out all sodium, it's important to try to get to below 2 g (2000 mg) per day. To do this, track your total daily intake of salt/sodium, and make sure you are avoiding as much sodium as you can.
Cinnamon is another tasty seasoning that requires little effort to include in your daily diet, and it may bring your blood pressure numbers down. One study done in rodents suggested that cinnamon extract lowered both sudden-onset and prolonged high blood pressure. However, the extract was given intravenously. It’s unclear if cinnamon consumed orally is also effective.
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Cat’s claw is an herbal medicine used in traditional Chinese practice to treat hypertension as well as neurological health problems. Studies of cat’s claw as a treatment for hypertension in rodents indicate that it may be helpful in reducing blood pressure by acting on calcium channels in your cells. You can get cat’s claw in supplement form from many health food stores.