How To Naturally Lower Systolic Blood Pressure – Measuring blood pressure at home does not replace a visit to the doctor. But because people are generally calmer at home than at the doctor’s office, their blood pressure may be lower at home.
Monitoring your blood pressure at home, especially if you’ve been diagnosed with high blood pressure, helps you stay on top of your condition and know when it’s time to call your doctor, says Melinda Cooling. is Vice President of Advanced Practice and Chief Clinician for OSF OnCall.
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“It’s an opportunity for you and your primary care provider to see how your blood pressure changes throughout the day and what your trends are,” Melinda said. “Your blood pressure trends are the most important decision point for your healthcare provider.”
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While monitoring your blood pressure at home helps you stay on track with your treatment, it also encourages you to take more control of your condition.
“You can gain a stronger sense of responsibility for your health by controlling your blood pressure at home,” says Melinda. “This could motivate you to take all your prescribed medications correctly, become more physically active and eat a healthier diet.”
Melinda recommends speaking with your provider to determine the best type of monitor needed to track and control your hypertension.
“You should also take the monitor with you to your provider’s office to compare it to the one used in the office,” she said. “This will give you a better idea of the accuracy of the reading you get at home versus in the doctor’s office.”
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The American Heart Association (AHA) recommends using an automatic monitor with a cuff that goes over the upper arm (biceps).
It is useful to take readings at the same time every day or as often as your doctor recommends and keep these readings in a diary.
“You can then share these readings with your doctor and discuss any changes together or look further into what you’re doing in terms of lifestyle that may be causing the inconsistent readings,” Melinda said. “If you have high readings for a few days in a row, it is very important to contact your doctor immediately.”
More than one billion people worldwide suffer from high blood pressure, which is defined as a systolic blood pressure (SBP) value (upper number) of 130 mm Hg or higher, a diastolic blood pressure (PAD, upper lower number) of more than 80 mm Hg, or both (
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Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to lower blood pressure. However, lifestyle changes, including dietary changes, can help lower blood pressure levels to optimal levels and reduce the risk of heart disease.
A nutritious and heart-healthy diet is recommended for all people with high blood pressure, including those taking blood pressure medications (
A healthy diet is essential to lowering and maintaining blood pressure at optimal levels, and studies have shown that including certain foods in the diet, especially those high in specific nutrients such as potassium and magnesium, lowers blood pressure. (
Citrus fruits, including grapefruit, oranges and lemons, can have a strong hypotensive effect. They are rich in vitamins, minerals, and plant compounds that can help keep your heart healthy by reducing risk factors for heart disease, such as high blood pressure (
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A 5-month study of 101 Japanese women showed that daily consumption of lemon juice along with walking was significantly associated with reduced SBP, which the researchers attributed to citric acid and flavonoid content.
Studies also show that drinking orange and grapefruit juice can help lower blood pressure. However, grapefruit and grapefruit juice may interfere with common blood pressure medications, so check with your healthcare provider before adding this fruit to your diet (
Oily fish are an excellent source of omega-3 fatty acids, which have important benefits for heart health. These fats can help lower blood pressure levels by reducing inflammation and reducing blood vessel-constricting compounds called oxylipins.
A study of 2,036 healthy people found that those with the highest blood levels of omega-3 fatty acids had significantly lower SBP and DBP than those with the lowest blood levels of these fats. A high intake of omega-3s is also associated with a lower risk of high blood pressure (
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Swiss chard is a leafy green that is packed with blood pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked Swiss chard provides 17% and 30% of your daily needs for potassium and magnesium, respectively (
In people with high blood pressure, each 0.6 gram increase in potassium per day is associated with a 1.0 mm Hg decrease in SBP and a 0.52 mm Hg decrease in DBP. One cup (145 grams) of Swiss chard contains 792 mg of this important nutrient (
Magnesium is also important for regulating blood pressure. It helps lower blood pressure through several mechanisms, including acting as a natural calcium channel blocker that blocks the movement of calcium into heart and artery cells, allowing blood vessels to relax (
They are a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed to produce nitric oxide, which is essential for relaxing blood vessels and lowering blood pressure (
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Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil daily for 6 weeks significantly reduced SBP compared to a placebo group (
Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Many studies have shown that eating beans and lentils can help lower high blood pressure.
A review of 8 studies involving 554 people found that, when replaced with other foods, beans and lentils significantly reduced SBP and mean blood pressure in people with and without hypertension.
Berries have been linked to a variety of impressive health benefits, including their potential to reduce heart disease risk factors such as high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.
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Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of molecules that constrict blood vessels, which can help lower blood pressure levels. However, further human studies are needed to confirm these potential mechanisms (
Blueberries, raspberries, chokeberries, blackberries, and strawberries are just some of the berries that have been linked to hypotensive effects (
Whole grains such as amaranth can help lower blood pressure. Studies show that diets high in whole grains can reduce the risk of high blood pressure.
A review of 28 studies found that increasing the amount of whole grains by 30 grams per day was associated with an 8% lower risk of high blood pressure.
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Amaranth is a whole grain especially rich in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs (
Pistachios are highly nutritious and eating them has been linked to healthy blood pressure levels. They are rich in nutrients essential for heart health and blood pressure regulation, including potassium (
A review of 21 studies found that of all the nuts in the review, eating pistachios had the strongest effect on SBP and DBP (
Crunchy, sweet and nutritious, carrots are a staple vegetable in many people’s diets. Carrots are rich in phenolic compounds such as chlorogens,
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Coumarin and caffeic acids, which help relax blood vessels and reduce inflammation, which can help lower blood pressure (
Although carrots can be eaten cooked or raw, eating them raw may be more beneficial for lowering high blood pressure. A study of 2,195 people between the ages of 40 and 59 found that eating raw carrots was significantly associated with lower blood pressure.
Another small study in 17 people showed that consuming 16 ounces (473 mL) of fresh carrot juice daily for 3 months reduced SBP but not DBP.
Celery is a popular vegetable that can have a positive effect on blood pressure. It contains compounds called phthalides, which can help relax blood vessels and lower blood pressure (
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The same study that linked eating raw carrots to lower blood pressure found that among commonly eaten cooked vegetables, eating cooked celery was significantly associated with lower blood pressure (
Lycopene is strongly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, can help reduce risk factors for heart disease, such as heart disease. High blood pressure (
A review of 21 studies concluded that eating tomatoes and tomato products improves blood pressure and may help reduce the risk of heart disease and heart-related death (26).
Broccoli is known for its many health benefits, including the health of your circulatory system. For example, adding this cruciferous vegetable to your diet can be a smart way to lower your blood pressure.
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Broccoli is rich in flavonoid antioxidants, which can help lower blood pressure
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