Blood Pressure Solutions through Natural Home Guide17 min read
So what it’s all about blood pressure solution?
Many things occur within our bodies which our knowledge cannot actually cover all of it.
The body is a temple with which you should provide with good care and to which you should pay much attention.
One of the things that we want to highlight in our article is Blood Pressure solutions.
Such as, How to quickly lower blood pressure, How to control high blood pressure immediately, How long does it take to lower blood pressure, How to raise blood pressure, Foods that raise blood pressure and how to check blood pressure without equipment.
Here’s the deal
How to quickly lower Blood Pressure?
High blood pressure (hypertension) is called the “silent killer” for good reason since it does not have symptoms; however, it is a major risk for heart diseases and stroke.
Those can be leading causes of death, and it is evident that it happened in the U.S.A.
Increase your activity level and exercise more
We can take an example of the sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average by 3.9 percent systolic to 4.5 percent diastolic.
The more you increase your heart and breathing rates, the more it gets much stronger and works with less effort.
Plus, less pressure on your arteries and lower blood pressure.
It does not have to be in running marathons; it simply can be through using the stairs, walking instead of driving, doing household chores, going for a bike ride or playing any kind of sport, yet on a regular basis.
Lose weight if you’re overweight
A 2016 review of several studies reported that weight loss diets reduced blood pressure by an average of 3.2-4.5 mmHg.
In case you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure.
Plus, you will beat the possibility of other medical problems.
It regulates blood operations throughout the entire body, and your breathing will definitely get much better.
Cut back on sugar and refined carbohydrates
Many scientific studies conducted recently stress that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
A 2010 study compared a low-carb diet to a low-fat diet; it showed that the low-carb diet did much better in lowering blood pressure.
It lowered blood pressure by 4.5-5.9 mmHg. In addition, a 2012 analysis of 17 studies of low-carb diets and heart disease risk reported that these diets lowered blood pressure by an average of 3.10-4.81 mmHg.
Eat less sodium, more potassium
It has been proved that cutting back on salt and increasing your potassium intake can lower your blood pressure.
Potassium lessens the effect of salt in your system, and also eases tension in your blood vessels.
You can increase it through having some foods such as: dairy foods (milk, yogurt), fish, fruits (bananas, apricots, oranges) and vegetables (sweet potato, potato, tomato, greens, spinach).
Reducing salt intake using the DASH diet (Dietary Approaches to Stop Hypertension) is recommended by the NIH, which emphasizes low sodium, fruits, vegetables, low-fat dairy, whole grains, fish, poultry, beans, and fewer sweets and red meats so that your blood pressure would not increase.
Eat less processed food
Processed foods are the main source of most extra salt which boosts the blood pressure.
Popular high-salt items include deli meats, canned soup, pizza, chips, and other snacks.
Plus, foods labeled “low fat” are usually high in salt and sugar to compensate for the loss of fat.
Reducing or cutting out, which is even better, processed food will provide you with less salt, less sugar, and fewer refined carbohydrates, which, in return, it lowers blood pressure.
You should always check labels; twenty percent or more is considered high, according to the U.S (FDA).
Smoking actually causes an immediate but temporary increase in your blood pressure and an increase in your heart rate.
In fact, the chemicals in tobacco can raise your blood pressure by damaging your blood vessel walls and narrowing your arteries.
Plus, the hardened arteries cause higher blood pressure.
The chemicals in tobacco can influence your blood vessels even if you are not an addict.
you can check those 10 Brilliant Ways to Quit Smoking Naturally
Reduce excess stress
Our living environment is pretty stressful; workplace and family demands, national and international politics — they all apparently contribute to stress.
Trying to lessen your own stress is necessary for both of your health and your blood pressure.
Check this out Why stress may kill you literary
also, managing your time can help you a lot dealing with stress
That’s not all
Practice deep breathing, take a walk, watch a comedy film, listen to relaxing music because the more relaxed you are, the less exposed to high blood pressure.
Using sauna regularly is also proven to decrease stress alongside with blood pressure.
Limit the amount of alcohol you drink
Alcohol has both its positive and negative sides for your health.
If you drink small amounts, it is most likely to lower your blood pressure by 2 to 4 mm Hg.
If you drink too much alcohol, the protective effect is totally lost.
One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
Therefore, drinking more than moderate amounts of alcohol can absolutely increase blood pressure by several points.
Good for you, alcohol withdrawal is a short-term treatment and the first step to quit.
Plus, it can reduce the impact of blood pressure medications.
you can try those Essential Oils for High Blood Pressure
Try meditation or yoga
Practicing mindfulness and meditation, including transcendental meditation, have long been used (and studied) as an influential method to decrease stress.
One of the studies conducted in 2012 notes that one university program in Massachusetts has helped more than 19,000 people using a meditation and mindfulness program.
Plus, Yoga, which contains breathing control, posture, and meditation techniques, can also be of great effect in reducing stress and regulating high blood pressure.
Moreover, 2013 review of 17 studies of yoga showed a remarkable blood pressure decrease of about 3.62-4.17 mmHg.
Eat some dark chocolate
Dark chocolate has been shown to lower blood pressure, but it should contain 60 to 70 percent of cacao.
Eating some of dark chocolate helped lower blood pressure, According to a recent study at Harvard Medical School.
The flavonoids present in unsweetened chocolate are considered to be the main reason behind its benefits, which help enlarge or widen your blood vessels.
Furthermore, a 2010 study of 14,310 people noticed that higher dark chocolate consumption led to a significant decrease in blood pressure.
How long does it take to lower and control high blood pressure?
It potentially relies on how high your blood pressure is, and how aggressive the drug therapy is, which your doctor may be prescribing.
However, many doctors start therapy, not with drugs, but with lifestyle-change recommendations in which healthy eating and daily exercise are involved.
The Pritikin Program is that one diet-and-exercise program whose success with reducing blood pressure has been documented in several studies in peer-reviewed journals, and which has been taught at the Pritikin Longevity Center for nearly four decades.
The process of lowering blood pressure can happen:
Within 3 weeks
Through studying men with hypertension who came to Pritikin, scientists at UCLA found out that within three weeks, the men significantly established healthier levels of blood pressure.
In fact, those who arrived at Pritikin taking hypertension drugs left it only two to three weeks later with no need of taking their medications anymore or at least with their dosages notably reduced.
Another study by UCLA researchers of 1,117 men and women with high blood pressure observed that within three weeks of arriving at Pritikin, systolic blood pressure failed to be more than 9%, which is a great achievement.
Diastolic pressure also kept stable at 9%.
Plus, 55% of those taking blood pressure drugs went back home medication-free, and 45% left Pritikin with their dosages substantially reduced.
Within 3 days
While the published research on the Pritikin Program focuses on results accomplished after following the program for three weeks, the physicians at the Pritikin Longevity Center point out that for many people, blood pressure begins disappearing much sooner than expected, or in fact, even almost immediately.
Danine Fruge, who is a Pritikin’s Associate Medical Director, MD says: “We have many people with hypertension who come to Pritikin, and within three days, many have blood pressures that have dropped so low that we need to reduce their medications or take them off their pills altogether. Yes, just three days.
That’s how quickly and powerfully our bodies respond to healthy food, exercise, and other lifestyle changes.”
How to raise blood pressure?
Eat more salt
Contrary to the common view, low-sodium diets are not good for everyone with blood pressure problems.
People with low blood pressure should absolutely take into consideration boosting their sodium intake measurably in order to help raise blood pressure.
Avoid alcoholic beverages
Since as it is well-known that Alcohol can notably lower blood pressure; therefore, people with low blood pressure should avoid drinking excessive amounts of alcohol or, if possible, quit drinking.
Discuss medications with a doctor
Low blood pressure can be a side effect due to various medications.
That is why you should ask a doctor especially if the symptoms of low blood pressure begin to appear after starting a medication; this must be discussed with a specialist.
Cross legs while sitting
There is a weird practice people usually do which is crossing the legs while sitting which has been proved to increase blood pressure.
However, for people with high blood pressure, it would be really bad.
For people with low blood pressure symptoms, crossed legs may be helpful in raising blood pressure with minimal effort.
The habit of drinking great amounts of water can help increase blood volume, which can mitigate one of the possible causes of low blood pressure.
Check this out Drinking a Gallon of Water a Day can Make the Difference
Furthermore, it can be of great help to avoid dehydration.
Eat small meals frequently
If you eat smaller, more frequent meals during the day, it may definitely help you with low blood pressure.
It is due to what the smaller meals help in hindering a drop in a blood pressure related to eating larger, heavier meals.
Wear compression stockings
The amount of blood that gets caught in the lower legs and feet can be reduced through the use of compression stockings.
Plus, they are used to help relieve and release pressure and pain which are associated with varicose veins.
Avoid sudden position changes
Sitting up or standing up too fast can affect you with a feeling of lightheadedness, dizziness, or potential fainting in people with low blood pressure.
In these cases, the heart has not pumped enough blood through the body quickly sufficient to account for the sudden change in position or elevation.
Be aware of symptoms
Low blood pressure is never a problem if symptoms do not exist.
Therefore, in case there are no symptoms present, low blood pressure would be considered as a sign of good health.
Moreover, it is necessary for a person to know what the symptoms are and what to look out for if their low blood pressure begins to cause some problems.
What are the foods that raise blood pressure?
A few foods only raise low blood pressure; mainly, they do not have much of an influence unless your blood pressure is at a certain level
so you can eat them without much worry as long as you are not hypotensive; that is, you would likely want something that works to raise blood pressure apparently much faster than food.
Sea salt is used as a substitute for table salt in preparing meals and also as a flavoring for table use.
This may be because a measuring utensil has less of the larger-sized sea salt crystals.
As it is known, it also does not require much processing for use.
However, they both contain the same chemical amount of sodium.
Any recommended amount given for table salt based on personal use also can work for sea salt.
Plus, for people with high blood pressure, they both should be restricted, if not avoided, or rather just out of hand or out of reach.
Pizza and Processed Foods
Fresh and frozen pizza and other processed foods contain huge amounts of sodium, especially with additions such as tomato sauce, cheese, meats, and the dough.
A frozen pizza may have up to 1,000 milligrams of sodium in one-sixth of the total make-up of the pie.
Plus, processed foods usually include additional salts added due to the expectations to preserve usability beyond the present time.
Foods and Drinks Eaten Out
Whether it is a fast-food or a high-end restaurant, many dishes on the menu have absolutely hidden high-sodium content; it also applies to the specialty places that provide you with low-fat meals.
Appetizers and drinking alone can comprise more sodium than the recommended daily amount, and this is before an entrée is consumed.
Therefore, in order to be in control of sodium intake and still enjoy eating out, order the dish be made with no added salt and have spices used for flavoring.
Energy drinks are a popular choice, more specific, for younger generations since they may give a more immediate source of energy than a cup of coffee or other caffeinated beverages.
These flavored drinks have great amounts of both sugar and sodium.
It is evident they raise blood pressure levels high enough to be thought a risk for serious heart conditions.
A Mayo Clinic study compared the blood pressure and heart rate levels of 25 people different in ages from 19 to 40 years before and after drinking one energy drink.
The results were unbelievable; people who did not often have caffeine showed higher than expected blood pressure levels, while in the rest, the blood pressure levels rose significantly in all participants.
Frozen Fish and Seafood
Frozen fish is different from fresh fish because it has high salt levels due to the freezing preparation process of using brine, oil, or syrup. However, these products may also have added salt for freshness and can influence the salt and blood pressure relationship, yet for the worse.
Moreover, most frozen shrimp choices have high levels of sodium ranging from 100 to 500 milligrams in each three-ounce serving.
Processed types of meat should be definitely avoided, since deli and lunch meats, including bacon, are extremely high in sodium—around 600 milligrams or more per two ounces of meat.
Whatever it is, cold cuts, turkey slices, bacon strips, or roast meat, if it’s from the deli it has likely been cured, seasoned, or otherwise preserved using a large amount of salt.
Pickles are almost anything soaked in marinade, which is basically salt water—extremely fancy salt water that may have other ingredients included in it.
Cucumbers, in specific, are very good at sucking up salt from the marinade even though it is advisable to stay away from any pickled food especially for those with high blood pressure.
However, it is really of great benefit to eat it on a regular basis for those with low blood pressure because it helps raise blood pressure automatically since one single dill pickle spear can have up to 300 milligrams of sodium.
Canned soups or broths have a great deal of salt inside of them which is considered as a very significant ingredient. Plus, there are brands and types which you could be getting a massive 2,225 milligrams of sodium from the entire dish.
Since canned soup is very available with not too expensive prices and easy to prepare, it would be difficult to find a good substitute.
Any form of tomato products such as tomato juice, pasta sauce, or a puree, almost any canned or bottled tomato product contains a lot of sodium. For instance, a cup of tomato juice contains 650 milligrams.
Therefore, it would be of great help to raise blood pressure at any possible time.
Chicken skin from a packaged meat, in particular, may be tasty, but it’s also very high in saturated fats, trans fats, and hydrogenated oils which build up your LDL cholesterol level.
Plus, it is well-known that high cholesterol is certainly a big driver of high blood pressure and can worsen or probably cause hypertension.
Coffee is capable of producing a spike in your blood pressure for a short period after drinking; however, it goes away relatively quickly. For people who drinks coffee regularly, such effect is lessened or nonexistent since their bodies got accustomed to the caffeine.
If you are not hypertensive and drink a cup or two each day like clockwork, it is not a problem to continue to do so, but if you are hypertensive or a caffeine junkie, avoiding is actually advisable.
How to check blood pressure without equipment?
The Finger Measurement Method – Pulse Measuring
It’s not that hard to measure your pulse by hand; the first thing you’ll have to take into consideration is the time that you actually have taken to do so.
It’s not preferred to measure at certain times of the day when you might be stressed, dizzy or have taken medication.
Be certain that you’re totally relaxed with your arm positioned straight, palm facing upwards on a table.
In order to get the best readings, you will have to take your readings at the same time of the day, and by using the same arm.
Plus, you should keep away from smoking, drinking or eating beforehand.
It is worth mentioned that with this particular method, you are only able to get an indication of the “upper” number in your reading as it is impossible to measure the bottom number without equipment.
It is recommended to use the radial artery which needs at least 80 mm hg to reach it.
You should follow those steps while doing it:
Find a quiet place, roll up your sleeve and remove any tight clothing from your left arm
You should be rested for at least 3 minutes before taking your blood pressure.
Use a table to lean the back of your hand upon, after you rest your arm at heart level. Plus, you should also keep your back straight and your legs uncrossed then locate your pulse.
Lightly press your index finger and second finger to the Radial (side of the wrist) or the Carotid pulse at the side of your neck
Use a watch or a clock, or even an app with a second count digital display
Check the strength of your pulse whether it is weak or strong, faint or bounding
Check the rhythm of your pulse; the regularity of the pulse and the pauses between them
Make Sure To Keep Track Of Your Readings!
Some already created logs might be of good use; plus, you should write in manually your values.
To have some ideas of what you can use, we offer you some Sample PDFs. You only need to print them or adapt them to your needs
BP Log from mskcc.org (PDF)
Blood Pressure Goal Log from heart.org (PDF)
Simple Blood Pressure Log from zewa.com (PDF)
Apps are of great help to keep track and observe your vital signs, they can help to identify underlying health conditions.
It also can help you to keep track of all your blood pressure levels in a very influential and comfortable way.
There is that app which is called ‘Family lite’ (IOS) that actually allows you to enter your weight, height and medication alongside your readings.
Plus, it presents you with information by utilizing graphical analytical tools.
In short, blood pressure may seem a little problematic yet it is not impossible to keep it regular and stable.
Therefore, if you are either having high or low blood pressure, just try to apply what we have highlighted throughout our article.
Keep your body healthy and fresh!