How To Lower Your Blood Pressure Naturally – Studies over the past 20 years have shown that most people living in economically developing countries have higher than normal blood pressure levels and many people have high blood pressure. (One)
In fact, there are millions of people worldwide who suffer from high blood pressure. As of 2008, the prevalence of hypertension among adults aged 25 years and older was approximately 40% worldwide. About 75 million American adults (32% or 1 in 3 adults) have high blood pressure. (2)
Blood pressure is a combination of systolic and diastolic blood pressure. Systolic blood pressure is the blood pressure or pressure while the heart is beating while diastolic blood pressure is the blood pressure when the heart is resting.
Systolic blood pressure is always the first or top measurement in blood pressure readings. In a reading of 130/80, 130 represents systolic blood pressure and 80 represents diastolic blood pressure. In prehypertension, the systolic number is 120-129 and the diastolic number is less than 80.
Level 1 hypertension has a value of 130-139 for the systolic value and/or 80-89 for the diastolic value. For stage 2 hypertension, a systolic reading of 140 or greater and/or a diastolic reading of 90 or greater. Both numbers are important, but after about age 50, the systolic number is the most important. Only 10% of high blood pressure cases are due to secondary or identifiable causes such as drugs or other long-term conditions and diseases. (4)
Hypertension occurs when the pressure on the arteries and blood vessels is too high, causing the arterial walls to warp and putting undue stress on the heart. Long-term high blood pressure increases your risk of stroke, heart attack and diabetes. Most Americans don’t even realize they have high blood pressure until something serious happens.
While blood pressure is often asymptomatic, warning signs of very high blood pressure may include chest pain, confusion, headache, ringing in the ears, irregular heartbeat, nosebleeds, fatigue, or vision changes.
You can monitor your blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic biceps cuff monitor. Buy a monitor with a proven, forearm-fitting cuff. Then follow these simple steps. (8 )
You may be wondering how to lower your blood pressure. Below are the best natural ways to lower your blood pressure, and by the way, it should be done quickly! Some plans may take several months to see results. With my tips, some of which are anti-inflammatory foods, you can see results in just one day.
So, what are the natural ways to lower blood pressure? Not only blood pressure lowering foods, but also dietary supplements and lifestyle changes that lower blood pressure. These home remedies for high blood pressure are very easy to incorporate into your life. By slowly changing these daily habits, you can create a new, healthier routine and feel much healthier.
Thanks to foods like olives and flaxseed, the Mediterranean diet is rich in fruits, vegetables, seafood, and healthy oils rich in omega-3 fatty acids. A grain-free or low-grain Mediterranean diet that is naturally rich in omega-3 foods is ideal.
Some of the best foods you want on the Mediterranean diet are olive oil, flaxseed, wild-caught fish (especially salmon) and lots of fruits and vegetables, all of which can help lower your blood pressure naturally.
One of the main causes of high blood pressure is inflammation of the arteries over time. Study after study has shown that consuming fish oil rich in omega-3 fatty acids in the form of EPA and DHA reduces inflammation in the body. Therefore, taking 1,000 mg of high-quality fish oil with your daily meal is one of the best natural ways to lower your blood pressure.
The mineral magnesium is great because it helps to relax blood vessels and can have an immediate effect on lowering blood pressure naturally (and many people are deficient in magnesium). So, should you take a magnesium supplement? Yes, 500 milligrams per day is a great starting dose for blood pressure problems.
Foods high in potassium, an essential element, and foods high in potassium, such as avocados and melons, help neutralize the effects of sodium and prevent high blood pressure. Some of the best potassium-rich foods include coconut water and bananas.
Coconut water is a great choice if you want to drink something slightly sweet during the day. Another delicious way to overcome potentially low potassium levels and lower blood pressure naturally is to use coconut water as the liquid base for your superfood smoothie in the morning.
Interestingly, potassium supplements are generally not as effective as simply eating potassium-rich foods. It’s best not to take high-dose potassium supplements unless your doctor tells you otherwise.
Coenzyme Q10, commonly known as CoQ10, is an important antioxidant for supporting heart health. This is important if you have ever taken blood pressure or especially cholesterol lowering medications. Coenzyme Q10 at 2-300 mg per day is an excellent natural treatment for high blood pressure.
One of the best things you can do to lower your blood pressure is to eat a healthy diet that is good for high blood pressure. Read below to learn more about foods that are good for high blood pressure.
Look for dark chocolate with at least 200 mg of cocoa phenols, which can lower blood pressure.
Garlic and garlic supplements may help lower blood pressure and relax smooth muscle. Research into the health benefits of garlic is discovering more and more miraculous effects. Among them, garlic appears to help lower blood pressure by thinning the blood and preventing clogging of blood vessels.
Rich in potassium, magnesium and healthy vegetable fats, sunflower seeds can help lower cholesterol levels, open up blood vessels and increase healthy blood pressure.
Tomatoes are rich in calcium, potassium, vitamins A, C, E and lycopene. Compounds in tomatoes can reduce cholesterol build-up in blood vessels and fight the development of high blood pressure in a variety of ways. Lycopene, one of the most beneficial compounds in tomatoes, is activated by heat, so add them to your next chili or stew.
Broccoli has been found to have a number of health benefits, including high amounts of potassium and chromium, which help control blood sugar levels and weight, which are linked to high blood pressure.
So, are you wondering how to lower your blood pressure other than changing your diet? Reducing stress can lower blood pressure. Other natural ways to lower blood pressure include sleeping better, scheduling more free time and entertainment, encouraging friends, and exercising daily.
Regular exercise and diet play a big role in developing (or developing) high blood pressure. Another most damaging component of the Western lifestyle is stress. Stress management includes relaxation techniques such as deep breathing, yoga, journaling, or art therapy.
Just thinking about the event or being stressed out can raise your blood pressure to alarming levels. Imaginary events have the same physiological effects as real events. In fact, it is the foundation of post-traumatic stress disorder (PTSD) and business performance improvement through visualization and success in Olympic sports. (9)
Another natural way to lower blood pressure is to incorporate several key essential oils into your daily routine. Essential oils can lower blood pressure by dilating arteries and acting as antioxidants, reducing oxidative stress and reducing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang ylang, clary sage, and frankincense.
Talk to your doctor about ways to lower your blood pressure naturally and safely. Consult your doctor before making any major changes to your diet and exercise. If you are taking medications, you should make sure there are no drug interactions with the natural supplements you plan to take.
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Ax 246 Dr. on Facebook. The Ax of Twitter 1 Dr. Instagram Dr.Axe Google Plus Dr.’s Ax Youtube Dr.Axe The blood flow along the blood vessel wall is constantly high. This strains the heart and can damage the arteries in the process, causing plaque to build up and further narrowing the arteries. A blood clot or blockage can develop and prevent oxygenated blood from reaching the heart, resulting in a heart attack. Nearly 50% of Americans now have high blood pressure. Check your blood pressure regularly and follow these tips to keep it in check.
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