Hawthorn is an herbal remedy for high blood pressure that has been used in traditional Chinese medicines for thousands of years. In rodents, extracts of hawthorn seem to have a whole host of benefits on cardiovascular health, including helping reduce blood pressure, preventing hardening of the arteries, and lowering cholesterol. You can take hawthorn as a pill, liquid extract, or tea.
Elevated blood pressure refers to an increase in the pressure or tension applied to blood vessels. Blood pressure is measured by providing two different readings, including systolic blood pressure and diastolic pressure. Blood pressure levels that raise beyond 120/80 is considered elevated. At 130/80, a person is considered to be experiencing high blood pressure. High blood pressure is often classified into two stages. State 1 hypertension is diagnosed when blood pressure levels fall between 130-139/80-89. Stage 2 hypertension is diagnosed when a patient’s blood pressure becomes higher than 140/90.
Nearly half of Americans have high blood pressure, according to new guidelines from the American Heart Association (AHA) and the American College of Cardiology. The guidelines, published in Hypertension, lower the threshold for what's considered high blood pressure from 140/80 mmHg to 130/80 mmHg. (Anything under 120/80 mmHg is considered normal blood pressure.) That change means about 14% more U.S. adults have high blood pressure than previously thought–and are now likely wondering how to lower their blood pressure.
You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. The goal is to keep you blood pressure goal is less than 120/80.
A few years ago, the federal government revised its high blood pressure guidelines after research showed that even slightly elevated blood pressure starts damaging the arteries and increasing the risk of a heart attack, stroke and kidney failure. The new guidelines specify the blood pressure numbers that indicate when a person is considered “hypertensive,” as well as a new category for “prehypertensive” people who are at risk for developing high blood pressure. The new category is a red flag to spur Americans to make the kinds of lifestyle changes that you are interested in. The idea is to prevent the upward creep of blood pressure that tends to happen with age.
But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation. The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels (25).
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.
The act of taking your own blood pressure won’t lower it, but getting to know your numbers can help you better understand what’s healthy and what’s not for you. “The first time patients have a high blood pressure reading in the doctor’s office, we don’t usually start treating right way,” says Dr. Goldberg. That’s because individual readings can vary, especially in potentially high-stress situations like a doctor’s visit.
Groundbreaking research published in 1998 in the journal Diabetes reported that nearly two-thirds of the test subjects who were insulin resistant (IR) also had high blood pressure, and insulin resistance is directly attributable to a high sugar, high grain diet, especially if accompanied by inadequate exercise. So, chances are that if you have hypertension, you also have poorly controlled blood sugar levels, because these two problems often go hand in hand.
Eat a heart-healthy diet. Eating a well-balanced diet with lots of fruits, vegetables, whole grains, nuts, and seeds that is also low in sodium, saturated fat, added sugar, and cholesterol is important for your heart. There is a diet specifically geared toward lowering blood pressure. It’s called the DASH diet, which stands for dietary approaches to stop hypertension. Talk to your doctor or make an appointment with a dietitian if you need help making changes to your diet.
Dr. Palanismy notes that a particular form of stress reduction called Mindfulness-Based Stress Reduction has been proven in research studies to reduce blood pressure. This approach to stress reduction uses meditation, body awareness and movement such as yoga to help people better observe their experiences, instead of being completely immersed in them. This helps them take a step back in stressful situations.
4. Limit your salt usage. A sudden jump in blood pressure may be a sign of salt-sensitive hypertension. Overall, about half of Americans with high blood pressure are sodium sensitive; it's particularly common in African-Americans and those over age 65. Cutting the salt in your diet can result in anything from a small to a dramatic improvement in high blood pressure, depending on your level of salt sensitivity.
Start by eating nuts. Pistachio nuts, singled out among other nuts, seem to have the strongest effect on reducing blood pressure in adults. This is according to a recent review and scientific analysis of 21 clinical trials, all carried out between 1958 and 2013. The review appears online in The American Journal of Clinical Nutrition, a publication of the American Society for Nutrition.
To calculate your target training heart rate, you need to know your resting heart rate. Resting heart rate is the number of times your heart beats per minute when it's at rest. The best time to find your resting heart rate is in the morning after a good night's sleep and before you get out of bed. Typically, an adult’s resting heart rate is 60-100 beats per minute. However, for people who are physically fit, it's generally lower. Also, resting heart rate usually rises with age.