How To Lower Blood Pressure Naturally [2020]

I am dr. Gribben today I am going to give you ways to

lower

your

blood

pressure

naturally

and quickly. High

blood

pressure

or hypertension is a leading cause of heart disease, stroke, kidney failure, forty-five percent of adults in the United States have hypertension and ninety percent of older adults. I'm 65 years old I have hypertension Now there are many medications that can effectively

lower

blood pressure, but the ads with most medications, many of the blood pressure medications have undesirable side effects, so what does that mean? That means a lot of patients have been asking me. Dr. Freda, is there a way to lower my blood pressure

naturally

?

It turns out that yes, there are ways to lower blood pressure naturally and without medications. Keep watching if you haven't already, subscribe to my channel and be sure to do so. notification button so you know when I'm doing YouTube Lives, that's my live Q&A session where I answer your medical questions in real time. There are many ways to lower blood pressure without medications and naturally, but you must do it under the supervision of your doctor; each natural remedy is not for everyone; In fact, there is a select group of patients who may need medications as part of their initial therapy and I will let you know if you are part of that select group at the end of this article. video The definition of high blood pressure or hypertension changed in 2017 based on guidelines from the American College of Cardiology and the American Heart Association.

Click on the link below to watch my video and get an overview of hypertension for a detailed definition of hypertension in the mechanism of hypertension now, a normal blood pressure is systolic or a maximum number of less than 120 and a diastolic blood pressure or a bottle number of less than 80, so if you have a systolic blood pressure of 130 or more you consistently have hypertension and if you have a diastolic blood pressure of 80 or more consistently you have hypertension, then what can you do about it? Let's talk about ways to reduce this blood pressure naturally. One way to reduce blood pressure naturally and quickly is by slow, deep breathing, slow, deep breathing, that's all when you breathe deeply and slowly, this causes the heart rate to slow down, it causes the blood vessels to They dilate and cause blood pressure to decrease.

Simply take slow inhalations for about 4 seconds, hold your breath for about 4 seconds and then exhale slowly and repeat this for about 5 to 10 minutes. Another way to lower blood pressure naturally is by eating low salt and sodium, so I really want you to look at the labels. I want you to look at the back of the labels. the foods you eat and see how much sodium you are consuming, no one should consume more than 2400 milligrams of sodium in 24 hours and if you are African American, if you have hypertension, if you have diabetes, if you have kidney disease and if you are over 50 you should take 1,500 milligrams of sodium or less sounds like a lot of sodium, it really isn't, so here we have some table salt that I think most of us have heard of by now.

I point out that consuming too much table salt is bad, but I want you to really pay attention. A lot of my patients say, "Oh yeah, I don't use regular table salt, I use sea salt, and they think they can use all the sea salt they want." When they really feel like it, they grab pink Himalayan salt and think they can have a salt party with it, but if you look at the labels you'll see that the sodium content is actually not that different for these salts in this regular table. Salt In a quarter teaspoon of salt you have 590 milligrams of sodium, so think about it, you're really breaking that upper limit of sodium in 24 hours with just a quarter teaspoon in this sea salt, that sounds healthy.

Sea salt in a quarter teaspoon. of sea salt you have 160 milligrams of sodium, not much difference, so how about this elegant pink Himalayan sea salt that looks so attractive? In a quarter teaspoon of this Himalayan pink salt you also have 560 milligrams of sodium, so remember. Look at labels and make sure you know how much sodium you're getting because most people should get 1,500 milligrams of sodium or less. Let's look at some food options because I know a lot of my patients say, "Hey, all these different salts." You mentioned that they don't affect me because I don't add salt to my food well many times.

You can have a high salt intake even without reaching for a salt shaker. How many like ketchup? I know I like it in just one tablespoon of ketchup there's 160 milligrams of sodium that's just one tablespoon and most of you like a lot more ketchup on the neck so make sure again you're looking at the labels what do you think about smoked turkey? Pretty healthy, it seems healthy, in about two ounces of smoked turkey, that is, one serving, there are 500 milligrams of sodium, so if you eat a sandwich with just two ounces of turkey, you will have already consumed a third of your maximum intake of sodium. sodium for a day so even with things that are not apparently unhealthy there can be a lot of sodium, watch out for silicon and this is my favorite if you are a vegetarian and really trying to eliminate animal fat from animal meat from your diet if making sausage vegetarian here we have two lengths of vegetarian sausage sounds healthy right, in these two lengths of sausage there are 300 milligrams of sodium what is my point to lower your blood pressure naturally you should have a low salt diet so be careful with labels and pay Pay attention to your sodium intake.

Another way to lower blood pressure naturally is to eat certain foods that help promote low blood pressure for most people. Potassium can help lower blood pressure and you should consume approximately 4.7 grams of potassium per day. Now remember what I said at the beginning of the video that when you are lowering your blood pressure naturally you should do it under the supervision of a doctor, everyone does not need a high level of potassium, Donny, in fact, if you have kidney disease or if you are a person who has If potassium is too high, then he does not need a high potassium diet;

In fact, you should have a diet low in potassium, about two grams per day, but for most people who metabolize potassium normally, they should consume about four point seven grams of potassium per day. Consult your doctor to find out which foods are high in potassium, so some foods that can help lower blood pressure naturally, bananas, which are a high source of potassium, as well as strawberries, who doesn't like them? like strawberries they are a source of potassium other foods like spinach can help lower blood pressure garlic is another food that can help lower blood pressure sorry that's pretty good it actually helps decrease hardening of blood vessels garlic has vitamin C, it also has vitamin b6, so it is another food that can help lower blood pressure onions are also useful for lowering blood pressure they have essential oils they have vitamin B complex vitamin E vitamin C onions also have potassium and another thing about some of these foods in this table is that they help increase blood pressure taste of sodium, so if you are decreasing sodium in your diet as you should, but if you cook with things like spinach with garlic, you even put lemons in your food, that can help you still have very tasty and tasty foods and you will miss the taste of sodium is less, so these are some foods that can be useful in lowering blood pressure.

What else can help reduce blood pressure? Celery and some of you may have heard of the celery challenge. Celery is another food that can help lower blood pressure. pressure naturally celery contains coumarins and can help improve vascular flow can help lower blood pressure celery has vitamins D vitamin C vitamins K also has some alkaline properties and one study suggests that celery has some anti-inflammatory properties, it has even been Shown in some studies, some anecdotal studies say that celery can help purify the skin and it can help hair grow, so it's actually a nice little secret weapon.

Here is this celery and yes, it is another way to reduce blood pressure naturally. Another way to reduce blood pressure naturally is to have low alcohol consumption low alcohol consumption if you are a person who drinks excessively if you drink too much alcohol then that will increase your risk of having high blood pressure so if you are man should not have more than two drinks a day if you are a lady you should not have more than one drink a day and if you are a man over 65 you should not have more than one drink a day ah not so fast it is one drink I know everything Many people have different definitions of what a drink is.

I've seen people pour 12 ounces of hard whiskey and call that drink not a drink. There are very specific guidelines for what an alcoholic beverage is: 12 grams of ethanol. So how does that translate to beer? For example, a shot of beer weighs 12 ounces, a shot of wine weighs eight ounces, and an eight-ounce glass of wine constitutes one drink, and when it comes to stronger alcohol, such as 80-proof liquor, then only 1, 5 ounces. it's a drink let me show you here are a couple of samples of what constitutes an alcohol drink here we have some red wine it's exactly 8:00 absence of red wine that's a drink if you're in a restaurant and someone gives you You're a big glass, huge, 32 ounces of wine that is not a drink, a drink is 8 ounces of wine and then you have a martini or something like that with a little bit of vodka and your vodka is 80 proof, this is exactly a point . five ounces of 80-proof liquor, which is a drink, if you have a bartender who is heavy-handed and decides to fill it to the brim with vodka and put in a splash of something other than a shot, a shot of 80-proof liquor. is 1.5 ounces, so again, to lower your blood pressure naturally, you should consume less alcohol: two drinks a day for men or less, one drink a day for women or less, and for men over 65 , one drink a day.

Now I want to talk about supplements as another way to lower blood pressure, naturally remember that all supplements are not for everyone, so if you are using supplements you should do so again under the supervision of your doctor. One supplement is fish oil. Now there have been trials to show that fish oil can help lower blood pressure, in fact there was a meta-analysis of 70 randomized trials and it showed that fish oil can't actually lower blood pressure, whether it's blood pressure or blood pressure. diastolic in people with normal blood. blood pressure and people who have a diagnosis of hypertension actually had the best results in people who received no treatment, so fish oil is a supplement that can lower blood pressure naturally.

Another supplement that can help lower blood pressure naturally is Co Q 12 or coenzyme q 12 now there have been some studies to support this but there have also been some mixed results so let me touch on that. Coke Q 12 is like a vitamin that is found in the mitochondria of the cells of the heart, liver, kidney and is believed to be anti-inflammatory and antioxidant, so it helps fight free radicals and can potentially help relax the walls of the blood vessels, which would reduce blood pressure, so Co Q 12 is a supplement that can possibly reduce blood pressure and, in addition, there is heat. hawthorn extract warm or hot now Hawthorn extract is an herb found in hawthorn plants and there are some studies that show that it can help in heart failure and can also help lower blood pressure naturally, especially along with the coke and twelve again there.

There are no definitive, widely accepted randomized controlled trials, but there are some anecdotal studies and some case reports that suggest Co Q 12 and Hawthorn may help lower blood pressure again. Be sure to consult your doctor. Do not take these supplements unless you are under control. supervision by your doctor some other ways to lower blood pressure get enough sleep naturally most people should sleep 7 to 8 hours a night if you don't get enough sleep you will increase your chances of having high blood pressure exercise have at least at least 30 minutes of exercise, cardiovascular resistance training, do at least 30 minutes most days of the week and that can help lower blood pressure;

In fact, it can help lower blood pressure by 5 to 15 millimeters of mercury, so do another exercise. natural way to lower blood pressure doing yoga doing meditation can also lower blood pressure here is an important one reduce stress when you are stressed you send out hormoneslike cortisol adrenaline narrows the blood vessels blood pressure increases so reduce stress and if people are hurting you if they are hurting you too much you have to learn to tell people no if you don't know the art of telling people don't blame me dr. Freda says my doctor told me to say no to improve my blood pressure.

Click the link in my description so you can watch my videos on ways to reduce stress. I mentioned at the beginning of the video that there is a select option. group of patients who most likely need medications as part of their initial therapy. Are you in this group? here is the group if you already have kidney disease if you have had a stroke if you have had heart disease then you should consult your doctor and you may need medication at least as an initial part of your therapy. Whatever blood pressure reduction you are doing, do it under the supervision of a doctor.

This concludes my overview on ways to lower blood pressure naturally, how to lower blood pressure without medications, please like my video, share my video and if you haven't already, subscribe to my channel and make sure to hit the notification button to know when I'm doing YouTube live streams, that's when I give you a live question and answer, you can actually ask me questions in real time and I'll answer them. Also follow me on Instagram at dr. Freda, if you are curious to see what I do in my daily life as I try to live my own healthy and happy life, follow me on Instagram and other media platforms, thanks for watching as always.

I want you to prioritize yourself, take care of yourself. and do your best to live your healthiest and happiest life. I'll see you next time. Thanks for watching Dr. Brinkman, another way to lower your do you know what this thing is that's looking up my nose? It's a little funny, though thanks, my name is Celeste and that's what's unusual. That's another way you can reduce stress if I give you some news.