The sweet serves up flavanols that help lower blood pressure by relaxing blood vessels and boosting blood flow. On average, regular dark chocolate consumption could help lower your systolic blood pressure (the top number) by 5 points and your diastolic blood pressure (the bottom number) by almost 3 points, suggests an Australian analysis. How dark are we talking? Experts haven't been able to determine an ideal percentage of cocoa, says Vivian Mo, MD, Clinical Associate Professor of Medicine at the Keck School of Medicine of the University of Southern California. But the higher you go, the more benefits you'll get.
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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.
Add olive oil to your blood pressure shopping list. The main reason for this benefit is because of polyphenols. These compounds are known for fighting inflammation and reducing blood pressure, according to UCDavis. That’s why olive oil is a key part of the DASH diet and one of the foods that lower blood pressure. Next, check out the 11 things you need to know about the DASH diet.
Many factors can cause your blood pressure to rise, and each factor may or may not require medication. Many people make lifestyle changes that lower their blood pressure without medication; especially for pre-hypertension and stage 1 of hypertension. Also, each time you take your blood pressure, make sure you are still and calm, sitting with both feet on the floor, arm supported on a flat surface, and you are measuring at the same time everyday. You can also take multiple readings in one sitting, but wait one minute between each reading. These steps will ensure you are providing your healthcare provider with the most accurate blood pressure reading!
Blood pressure is written as two numbers, such as 112/78 mm Hg. The top, systolic, number is the pressure when the heart beats. The bottom, diastolic, number is the pressure when the heart rests between beats. Normal blood pressure is below 120/80 mm Hg. If you’re an adult and your systolic pressure is 120 to 139, or your diastolic pressure is 80 to 89 (or both), you have pre-hypertension. High blood pressure is a pressure of 140 systolic or higher and/or 90 diastolic or higher that stays high over time.
There are more worrisome facts about medications, notes Dr. Fruge. Drug treatment frequently has annoying and sometimes dangerous side effects, and never cures the disease. All too often, blood pressure problems grow progressively worse despite the use of medications. That’s deeply troubling because hypertension is a major risk factor for heart attacks, strokes, heart failure, cardiac arrhythmia, and premature death.
Having a bad day can impair our judgment and lead to most of us making not-so-wise lifestyle choices like binge eating, smoking, or drinking. These unhealthy habits done in excess can negatively affect our health, especially our blood pressure. As one in four Americans continue to suffer from the epidemic of high blood pressure, it is imperative for us to effectively avoid and reduce this highly preventable disease associated with heart attack and stroke, aneurysms, cognitive decline, and kidney failure. Fortunately, there are ways to bring down blood pressure without the use of medication.
Eat berries. Berries have many health benefits, and one of them is improving blood pressure and reducing other heart disease risks. Berries, like strawberries, raspberries, blackberries, and blueberries, have lots of polyphenols, which are great for your heart. They’re also really tasty. So, load up on the berries for better blood pressure. If you don’t like eating them all the time, try adding them to a smoothie made with low-fat or fat-free yogurt without added sugar. Throw in some ice, banana, and low-fat milk for a heart-healthy treat.
Although medications can lower blood pressure, they may cause side effects such as leg cramps, dizziness, and insomnia. “The best habits to establish for reducing blood pressure are the same ones for a healthy life; follow an anti-inflammatory diet, do consistent low-level physical activity throughout the day, and the time plenty of time to reduce stress by learning how to smell the roses,” said Dr. Barry Sears, president of the Inflammation Research Foundation, to Medical Daily in an email. Lowering blood pressure can be attained without a prescription, not just by remaining alert on salty foods, but also with these five little-known everyday habits:
Eat potassium- and magnesium-rich foods. Potassium can help regulate your heart rate and can reduce the effect that sodium has on your blood pressure. Foods like bananas, melons, oranges, apricots, avocados, dairy, leafy green vegetables, tomatoes, potatoes, sweet potatoes, tuna, salmon, beans, nuts, and seeds have lots of potassium. Magnesium is thought to help blood vessels relax, making it easier for blood to pass through. Foods rich in magnesium include vegetables, dairy, chicken, legumes, and whole grains. It’s better to get vitamins and minerals from food, and a heart-healthy diet like the one we described above is a good way to ensure you get plenty of nutrients. However, you may want to talk to your doctor about whether taking certain supplements might help your blood pressure.
High blood pressure—hypertension—plays a role in more than 15 percent of deaths in the United States, and people are increasingly seeking methods to lower their blood pressure naturally and quickly. Having this chronic disease increases the risk of developing heart attacks and even strokes: some of the most common reasons for sudden death today. Poorly managed high blood pressure may also lead to aneurysms, cognitive decline, and kidney failure. The American Heart Association estimates that 28 percent of Americans have high blood pressure and don’t even know it.
If you have hypertension, ask your doctor if OSA could be behind it. (In addition to loud snoring, common symptoms include excessive daytime tiredness and early morning headaches.) Getting your sleep apnea under control could be helpful for improving your blood pressure, says Robert Greenfield, MD, Medical Director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA.
Thank you so much for your highly informative article on hypertension for seniors–the best one that I have read. Presently, my wife, age 78, weight 98 lbs., height 4′ 11″, has been on a 4 m Atacand (brand name) per day for close to ten years now. Healthwise, I was concerned about its side effects on her. Pricewise, it is a very, very costly drug and our plan now requires her to pay a newly required deductible of $350 before reaching a new copay that has also become more expensive as well. She does not smoke or drink. Her family doctor has suggested that she switches to a generic brand Atacand but she prefers not to risk with its poorer bioavailability. Is such a preference valid? Are there any benefits in a generic that would outweigh its bioavailability constraint? Is there any alternative brand name drug that would offer her a good transition? Thank you kindly again for sharing the above highly informative, useful, and rare article regarding hypertension for seniors. I’d look forward to your reply with great appreciation–if I may.
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.
If you suddenly find yourself with high blood pressure (hypertension) under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines, which were released in November, lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury (mm Hg), meaning more women now meet the criteria for stage 1 hypertension.
What is considered low depends a bit on the person, their medical history, and the particular circumstances. It is also important to compare a person’s blood pressure to his or her “usual blood pressure.” A SBP of 102 is different in a young woman who usually has SBP 100-105, compared to an older person who has historically registered SBPs of 130-150.
The causes are most often some combination of clogged “pipes” and excessive salt in the diet. Lifestyle changes, such as appropriate diet and exercise, are among the most effective treatment strategies for high blood pressure. Relaxation, meditation, and otherwise “taking it easy” are not effective solutions, as valuable as such strategies may be for your psychological well-being.