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Natural Ways To Reduce Blood Pressure Immediately – Studies over the past 20 years have shown that the majority of people in economically developing countries have higher blood pressure readings than they should, and many experience 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 elevated blood pressure in adults over age 25 was about 40 percent worldwide. About 75 million American adults — that’s 32 percent, or 1 in 3 adults — suffer from high blood pressure. (2 )
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Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood pressure, or pressure, while the heart is beating and diastolic pressure represents blood pressure when the heart is at rest.
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The systolic pressure is always the first or highest reading in a blood pressure reading. With a reading of 130/80, 130 represents the systolic pressure and 80 represents the diastolic pressure. In prehypertension, the systolic numbers range from 120-129 and the diastolic numbers are less than 80.
The numbers for stage 1 hypertension range from 130-139 for systolic values and/or 80-89 for diastolic values. In stage 2 hypertension, the systolic values are 140 or higher and/or the diastolic values are 90 or higher. While both numbers are significant, after about 50 years the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications or conditions and diseases of other organs. (4 )
High blood pressure occurs when the pressure on the arteries and blood vessels becomes too high and the artery wall becomes deformed, putting additional stress on the heart. Long-term high blood pressure increases the risk of stroke, heart attack and diabetes. Most Americans don’t even realize they have high blood pressure until serious problems arise.
Often there are no symptoms when blood pressure rises, but warning signs of very high blood pressure may include chest pain, confusion, headache, ear ringing or buzzing, irregular heartbeat, nosebleeds, tiredness, or vision changes.
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You can measure your blood pressure yourself at home with a home blood pressure monitor. The American Heart Association recommends using an automatic cuff-type biceps monitor. Make sure you buy a monitor that has been validated and has a cuff that fits your upper arm properly. Then follow these simple steps: (8 )
You may be wondering how to lower blood pressure. Below are my best natural ways to lower blood pressure, and by the way, it should happen soon! Some plans can take months to see results. With my tips, some of which revolve around anti-inflammatory nutrition, you will see results within one day.
So, what are some natural ways to lower blood pressure? There are foods that lower blood pressure, as well as supplements to lower blood pressure 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 a much healthier you.
Thanks to foods like olives and flax seeds, Mediterranean diets are very high in fruits, vegetables, seafood and healthy omega-3-rich fatty oils. A grain-free or low-grain Mediterranean diet, naturally rich in omega-3 foods, is ideal.
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Some of the top foods to include in your Mediterranean diet include olive oil, flaxseed, wild-caught fish (especially salmon), and plenty of fruits and vegetables, all of which help lower your 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, which is rich in EPA and DHA forms of omega-3 fatty acids, reduces inflammation in the body. So taking a high-quality dose of 1,000 milligrams of fish oil with your meals every day is one of the best natural ways to lower blood pressure.
The mineral magnesium is great because it helps relax your blood vessels and can have an immediate impact on natural blood pressure reduction (and many people are magnesium deficient). So should you take magnesium supplements? Yes, and 500 milligrams a day is a great starting dose to address your blood pressure issues.
An essential element, potassium — and foods high in potassium such as avocado and cantaloupe — help counteract the effects of sodium and protect against hypertension. Some of the best potassium-rich foods are coconut water and bananas.
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Coconut water is a good choice if you want something sweet to drink throughout the day. Another delicious way to potentially overcome low potassium levels and lower your blood pressure naturally is to use coconut water as the liquid base for your superfood smoothie in the morning.
Interestingly, potassium supplements are usually not as effective as simply eating foods high in potassium. It is best not to take a potassium supplement in high doses unless otherwise directed by a doctor.
Coenzyme Q10, more commonly known as CoQ10, is an antioxidant crucial for supporting heart health. It’s critical if you’ve ever taken blood pressure or, in particular, cholesterol-lowering drugs. Two to three hundred milligrams of coenzyme Q10 a day is a great 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 on below to learn more about which foods are good for high blood pressure.
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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 muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic appears to help thin the blood, prevent clogging in blood vessels and thereby lower blood pressure.
Rich in potassium, magnesium and healthy vegetable fats, sunflower seeds may help lower cholesterol levels, open blood vessels and promote healthy blood pressure.
Tomatoes are packed with calcium, potassium, vitamins A, C and E and lycopene. Compounds in tomatoes may reduce cholesterol buildup in blood vessels and counteract the development of hypertension in several ways. Lycopene, one of the tomato’s most useful compounds, is activated by heat, so add tomatoes to your next chili or stew.
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Broccoli has a slew of beneficial health effects, including high amounts of potassium and chromium that help regulate blood sugar and weight, both related to high blood pressure.
So, are you wondering how to lower blood pressure besides changing your diet? Reducing stress can lower blood pressure. Some other natural ways to lower blood pressure include sleeping better, scheduling more free time and fun, surrounding yourself with encouraging friends, and exercising daily.
Regular exercise and diet play a major role in the development (or not) of hypertension. Another one of the most damaging components of the Western lifestyle is stress. Managing stress includes relaxation techniques such as deep breathing, yoga, journaling, or art therapy.
You can raise your blood pressure to alarming levels just by thinking about or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder (PTSD), and the enhancement of business people’s performance and Olympic athletic gains through visualization. (9)
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Another of the many natural ways to lower blood pressure is to incorporate some key essential oils into your daily lifestyle. Essential oils can lower blood pressure by dilating arteries, acting 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 natural health practitioner about how to lower blood pressure naturally and safely. Consult your doctor before making major changes to your diet and exercise regimen. If you are on any medications, you should also be sure there are no drug interactions with any natural supplements you plan to take.
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Dr. Ax on Facebook 19 Dr. Ax on Twitter 2 Dr. Ax on Instagram Dr. Ax on Google Plus Dr. Ax on Youtube Dr. Ax on Pintrest our own skin or being able to confidently fit into skinny jeans. Self-love and confidence are super important, don’t get me wrong, but as we approach 30 and beyond, the reality sinks in that being overweight can cause serious conditions such as high blood pressure, diabetes, chronic pain, and other inflammatory conditions. in. The good news is that if you lose weight, many of these conditions correct themselves. If you have or are at risk
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