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How to Lower Your Blood Pressure, Naturally
How to Lower Your Blood Pressure, NaturallySeptember 15th, 2024 Disclaimer: Not Medical Advice. Opinions are my own.
Hypertension, or high blood pressure, is a common yet serious condition. It increases your risk for heart attack, stroke, and other health complications. While highly effective and often necessary, medications help manage high blood pressure. Natural alternatives also exist to address and prevent it. Disclaimer: Don't make any changes to your medications without the supervision of a qualified healthcare professional. By adopting lifestyle changes, you can lower your blood pressure and increase your overall well-being. Making Conscious Dietary ChoicesDietary choices are a primary culprit in driving high blood pressure. The standard American diet consists of ultra-processed fast foods, canned foods, packaged snack foods, and even restaurant meals that contain high levels of sodium, excessive saturated and trans fats, and added sugars. These food choices promote obesity, which is strongly linked to high blood pressure. Excess body weight adds additional strain to the cardiovascular system, as the heart must work harder to supply blood flow. We have the power to combat this, even with obesity rates rising each year. If you can reduce or eliminate fast foods, ultra-processed snacks, excessive soda, and alcohol intake from your diet, you will see drastic changes in your labs and your life. I get it: fast foods and grab-and-go snacks are affordable and convenient, but they shouldn't be the foundation of your diet. Start cooking 80-90% of meals at home. Focus on nutrient-dense foods that are God-made rather than man-made. Regular Physical ActivityA consistent cardio and strength training exercise routine will do much more for you than solely reducing blood pressure levels. First, let's address the question: why does exercise lower blood pressure?
If you don't know where to start, simply integrating walking into your daily routine could change your life. You will experience many of the benefits we discussed, and walking is the perfect excuse to call a loved one, listen to a podcast or audiobook, or just get outside to enjoy the weather. Next, implement strength training. This can be done with body weight, bands, dumbbells, machines, or weights. Increasing your muscle mass will help you burn fat, boost your metabolism, and reduce your risk for chronic diseases. For beginners, or if you haven't exercised in a while, start small. Stress ManagementContinual chronic stress is a significant contributor to increased blood pressure. When stressed, our bodies release "fight-or-flight" hormones—adrenaline or epinephrine—causing a temporary increase in heart rate and narrowing of blood vessels. Therefore, long-term stress can lead to sustained hypertension if not appropriately managed.
Limit Alcohol and TobaccoYour body, your rules, but Alcohol and Tobacco use affect your blood pressure. The data shows that Alcohol can increase the activity of the renin-angiotensin-aldosterone system (RAAS). This system regulates blood pressure by controlling blood vessel constriction and fluid balance. This leads to vasoconstriction (narrowing of blood vessels) and increased blood volume, elevating blood pressure. Smoking damages blood vessels and increases blood pressure. Quitting smoking can lead to immediate and long-term improvements in blood pressure and overall cardiovascular health. Be mindful of alcohol and tobacco use. SupplementationPotassium: Potassium balances the effects of sodium and eases tension in the walls of blood vessels. Dosage: The recommended daily intake is 2,500-3,000 mg from food sources like bananas, spinach, and sweet potatoes. Magnesium: Magnesium helps regulate blood pressure by promoting the relaxation of blood vessels. Dosage: Studies have commonly used around 300-400 mg per day. It is found in foods like leafy greens, nuts, and seeds. Omega-3: Omega-3s can reduce inflammation, decrease blood vessel constriction, and improve overall heart health, all of which contribute to lower blood pressure. Dosage: 1-2 grams of EPA and DHA combined daily, commonly found in fatty fish like salmon and mackerel or in supplement form. CoQ10: CoQ10 may improve energy production in cells and support blood vessel health. Dosage: Some studies have shown that 100-200 mg per day can help reduce both systolic and diastolic blood pressure. Key TakeawaysImplementing these central lifestyle pillars has been proven to help manage or prevent high blood pressure. You control your blood pressure more effectively and promote overall health and well-being. Do your future self a favor and make the changes necessary to increase your health span and lifespan. All the best, Jeremy London, MD Have a Burning Health Question?No more scrolling through 'Doctor Google.' With 365MD, you now have a Personal AI Health Assistant with you anytime, anywhere.
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Jeremy London, M.D.
Join 44,000+ other readers of Human who are focused on building a healthier, happier life. From fitness, diet, and lifestyle to an inside look at Cardiovascular Surgery, my goal is to optimize your life for a better tomorrow.