01 May Tips for Lowering Blood Pressure
Elevated blood pressure, or hypertension, is a very common condition that many doctors refer to as “the silent killer”. Why silent? Because it is usually asymptomatic until it kills you.
Effects of high blood pressure on the body
Hypertension is defined as a blood pressure of over 140/90mmHg that has been confirmed on several readings. It is further staged based on how high the readings are. The American Heart Association estimates that 1 in 3 Americans has high blood pressure and that a staggering 81.5% doesn’t even know that they have it. Hypertension is a risk factor for two of the most deadly killers in America: heart attack and stroke. It also predisposes you to eye and kidney disease, dementia, cognitive impairment, and aneurysms.
The good news is that hypertension is both preventable and treatable! The first step though is awareness, and that means getting your blood pressure checked at least annually. You can do this through your regular doctor or even at the pharmacy. Normal blood pressure is less than 120/80mmHg. Blood pressure readings between 120/80 and 140/90mmHg are known as “pre-hypertension”. If your BP readings are pre-hypertensive, don’t wait until you have full-on hypertension to start treatment! Remember that prevention is key.
Conventionally, hypertension is managed with one or more medications that help to either vasodilate (open up) blood vessels or reduce blood volume via diuresis (peeing out more water). These medications are often very effective, but of course are not without side effects. The FIRST LINE treatment for high blood pressure, however, is diet and lifestyle changes!
Mediterranean Foods
HERE ARE 10 WAYS TO PREVENT AND TREAT HYPERTENSION AT HOME:
Remember: None of this information is meant to replace individualized medical advice from a licensed provider.
Quit smoking. Cigarette smoke contains compounds that are vasoconstrictive; that is, they make blood vessels smaller and thereby increase blood pressure. Within 20 minutes after smoking your last cigarette, blood pressure returns to normal. Here’s a cool video about the timeline of benefits of quitting smoking.
Eat a whole foods, plant-based diet. The DASH diet has been most researched for lowering blood pressure and is essentially a Mediterranean-type diet rich in fresh vegetables, lean protein, healthy fats, and whole grains and legumes. This diet can actually lower blood pressure in 2 weeks! For more info visit: www.dashdiet.org
Foods that are particularly good for lowering blood pressure are dark-skinned berries (blueberries, cranberries, blackberries) and garlic.
Limit sodium intake. A good general guide is to shoot for less than 2500mg of sodium per day. Some individuals may need to restrict to even lesser amounts. Processed and packaged foods are shockingly high in sodium, which is used as a preservative. Avoiding these types of food is great for lowering blood pressure and for overall health. Here is a little slideshow that shows some of the worst sodium-containing offenders.
Eat foods that are rich in potassium. The standard N. American diet is rich in sodium and low in potassium. Shifting this ratio can help lower blood pressure. Bananas are not the only dietary source of potassium! Other foods include oranges, broccoli, sunflower seeds, almonds, lentils, squash, sweet potato, chicken breast, white beans, salmon and halibut, and avocado.
Eat 2-4 tablespoons of freshly ground flax seed per day. Flax contains essential fatty acids and lignans that strength vascular walls and can reduce blood pressure by 10 points! It is THE MOST EFFECTIVE nutritional intervention that we know of for hypertension. Try flax on oatmeal, yogurt, salads, in smoothies, etc.
Exercise. Aim for at least 30 minutes 5 times per week of moderate intensity activity. This doesn’t have to mean going to the gym! Try walking, swimming, biking, hiking, rock climbing, etc.
Limit alcohol. This means 1-2 drinks or fewer per day for men and 1 or fewer per day for women.
Avoid over-the-counter pain medications. Many of these including Advil, Aleve, Motrin, Tylenol, Aspirin, etc. can decrease the effectiveness of hypertension medications.
Lose weight. Excessive body weight is one of the most important factors in determining blood pressure. Loss of 1-2lbs of body weight can result in a 1-2 point decrease in blood pressure.
Reduce stress. Stress can increase your blood pressure by causing a release in vasoconstrictive hormones such as adrenaline and noradrenaline. Try techniques such as yoga, guided meditation, or mindfulness-based stress reduction.
If you need help getting your blood pressure under control, then contact Dr. Adatya! There are many other natural and conventional treatments for blood pressure management that can be tailored to your individual situation.