How To Reduce High Blood Pressure Immediately At Home – Research over the past 20 years has shown that most people in developing countries have higher blood pressure than they should, and many people have high blood pressure. (1)
In fact, there are millions of people around the world who struggle with symptoms of high blood pressure or hypertension. As of 2008, the prevalence of high blood pressure among adults over the age of 25 was about 40 percent worldwide. About 75 million American adults—32 percent, or 1 in 3 adults—have high blood pressure. (2)
Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents the force of blood or pressure when the heart beats, and diastolic pressure represents blood pressure when the heart is at rest.
Systolic blood pressure is always the first or highest blood pressure measurement. With a reading of 130/80, 130 means systolic pressure and 80 means diastolic pressure. In prehypertension, the systolic number ranges from 120 to 129, and the diastolic number is below 80.
The numbers for stage 1 hypertension range from 130-139 for the systolic reading and/or 80-89 for the diastolic reading. In stage 2 hypertension, the systolic value is 140 or higher and/or the diastolic value is 90 or higher. Although both numbers are significant, after about age 50 the systolic number is the most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes, such as medications or other diseases and organ disorders. (4)
High blood pressure occurs when the pressure on the arteries and blood vessels is too high and the arterial wall deforms, causing extra strain on the heart. Long-term high blood pressure increases the risk of stroke, heart attack and diabetes. Most Americans don’t even know they have high blood pressure until serious problems develop.
High blood pressure often has no symptoms, but warning signs of very high blood pressure may include chest pain, confusion, headaches, noise or buzzing in the ears, irregular heartbeat, nosebleeds, fatigue, or vision changes.
You can monitor your blood pressure at home with a home tonometer. The American Heart Association recommends using an automatic cuff-style biceps monitor. Make sure you buy a monitor that has been tested and has a cuff that fits your upper arm properly. Then follow these simple steps: (8)
You may be wondering how to lower your blood pressure. Below are my top natural ways to lower blood pressure, and by the way, it should happen fast! Some plans may take several months to see results. With my tips, some of which involve anti-inflammatory products, you can see results in as little as one day.
So, what are the natural ways to lower blood pressure? There are foods that lower blood pressure, as well as blood pressure supplements and lifestyle changes you can make. These home remedies for high blood pressure are quite easy to incorporate into your life. By slowly making these changes to your daily habits, you can create new, healthier routines and make yourself much healthier.
With foods like olives and flaxseeds, the Mediterranean diet is high in fruits, vegetables, seafood, and healthy fatty oils rich in omega-3s. A grain-free or low-grain Mediterranean diet naturally rich in omega-3 foods is ideal.
Some of the main foods you’ll want to include in the Mediterranean diet are olive oil, flaxseed, wild-caught fish (especially salmon), and plenty of fruits and vegetables to help lower blood pressure naturally.
One of the main causes of high blood pressure is inflammation in the arteries over time. Study after study has shown that consuming fish oil high in the omega-3 fatty acid forms EPA and DHA reduces inflammation in the body. Therefore, taking a high-quality 1,000-milligram dose of fish oil every day with food is one of the best natural ways to lower blood pressure.
The mineral magnesium is great because it helps 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 magnesium supplements? Yes, and 500 milligrams a day is a great starting dose for blood pressure problems.
An essential element, potassium — and foods high in potassium, such as avocados and watermelon — help counteract the effects of sodium and protect against hypertension. Some of the best foods rich in potassium include coconut water and bananas.
Coconut water is a great choice if you want something sweet to drink throughout 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 morning superfood shake.
Interestingly, potassium supplements are usually not as effective as simply eating foods high in potassium. It is best not to take potassium supplements in high doses unless otherwise prescribed by a doctor.
Coenzyme Q10, more commonly known as CoQ10, is an antioxidant that is critical to maintaining heart health. This is important if you have ever had high blood pressure or especially cholesterol-lowering medication. Two hundred to three hundred milligrams of coenzyme Q10 per day is an excellent natural remedy for high blood pressure.
One of the best things you can do to lower your blood pressure is to eat a healthy high blood pressure diet. Read below to learn more about which foods are good for high blood pressure.
Look for dark chocolate that contains at least 200 milligrams of cocoa phenols, which can lower blood pressure.
Garlic and garlic supplements can help lower blood pressure and relax smooth muscle. Research on the health benefits of garlic is revealing more and more miraculous effects. Among them, garlic helps thin the blood, prevents clogging of blood vessels, thereby reducing blood pressure.
Rich in potassium, magnesium and healthy plant fats, sunflower seeds can help lower cholesterol, open up blood vessels and promote healthy blood pressure.
Tomatoes are rich in calcium, potassium, vitamins A, C and E and lycopene. Compounds in tomatoes can reduce cholesterol build-up in blood vessels and fight hypertension in a number of ways. Lycopene, one of the healthiest compounds in tomatoes, is activated when exposed to heat, so add tomatoes to your next chili or stew.
Broccoli has been found to have a number of health benefits, including high levels of potassium and chromium, which help regulate blood sugar and weight, both of which are linked to high blood pressure.
So, how do you lower your blood pressure in addition to changing your diet, you ask? Reducing stress can lower blood pressure. Other natural ways to lower blood pressure include getting better sleep, planning more free time and entertainment, surrounding yourself with supportive friends, and exercising daily.
Regular exercise and diet play a big role in developing (or not) hypertension. Another one of the most harmful components of the Western way of life is stress. Stress management includes relaxation techniques such as deep breathing, yoga, journaling, or art therapy.
You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imaginary events have the same physiological effect as real ones. In fact, it’s the basis of post-traumatic stress disorder (PTSD) and improving the productivity of entrepreneurs and Olympic sports profits through visualization. (9)
Another of the many natural ways to lower blood pressure is by incorporating some essential essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, act as antioxidants to reduce oxidative stress, and by reducing emotional stress. The most effective essential oils for lowering blood pressure are lavender, ylang-ylang, sage and frankincense.
Talk to your naturopathic doctor about how to lower your blood pressure naturally and safely. Consult your doctor before making any major changes in diet or exercise. If you are taking any medications, you should also make sure there are no drug interactions with any natural supplements you plan to take.
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Dr. Ax on Facebook 10 Dr. Ax on Twitter 1 Dr. Ax on Instagram Dr. Ax on Google Plus Dr. Ax on Youtube Dr. Ax on Pintrest 3 Share by email Print Article 14 A condition in which blood pressure rises is called hypertension. Blood pressure is caused by the force with which blood pushes against the walls of the arteries when the heart beats. When your blood pressure is high, your heart may need to pump harder. If hypertension is not controlled, it can lead to fatal complications. According to WHO, approximately 1.13 billion people worldwide have hypertension . Thus, the question arises as to how to manage hypertension.
There are four different stages of hypertension.
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