10 THINGS YOU NEED TO KNOW ABOUT BLOOD PRESSURE

110 THINGS YOU NEED TO KNOW ABOUT BLOOD PRESSURE


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index

#1 What is blood pressure?

#2 How is blood pressure measured?

#3 What is ‘normal’ blood pressure?

#4 What are some signs that you have high blood pressure?

#5 What causes high blood pressure?

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IntroductionPAGE 4



#6 How do prescription drugs work to lower my blood pressure?

#7 Can too-low blood pressure be dangerous?

#8 How can I lower my blood pressure without drugs?

#9 What supplements or foods can help lower my blood pressure?

#10 Will exercise lower my blood pressure?

Sources and References

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that can help you make good decisions on your own heart health — be sure to follow the links to learn more about each topic.

Read on to learn

10 important facts about blood pressure

Left untreated, high blood pressure can cause heart attack, stroke, kidney disease, sexual dysfunction, vision loss and other health issues such as angina. The good news is that with proper lifestyle choices and treatment, you not only can manage your blood pressure safely, but possibly can prevent high blood pressure from happening.

introduction

6 10 THINGS YOU NEED TO KNOW ABOUT BLOOD PRESSURE

#1What is BLOOD PRESSURE?

Blood pressure is a measurement of the force your blood exerts as it pushes against your arteries. Blood pressure will normally rise and fall throughout the day, but when it remains consistently high it becomes a significant concern as this pressure may damage your heart and cause other health problems.


WHAT IS BLOOD PRESSURE?

Many things can affect your blood pressure as you go throughout your day, from your activity levels, to whether you’re under stress or not, to choices you make when it comes to what you eat and drink. In fact, lifestyle choices have a significant effect on your blood pressure.

Unfortunately, the rising number of people suffering from high blood pressure is a testimony to the changing health habits experienced around the world.


#2How is blood pressure MEASURED?

Blood pressure is measured by determining the pressure in the brachial artery in your upper arm. Two pressures are measured: a high value (systolic) and a low value (diastolic). The high number measures the highest pressure that occurs in your blood vessels while your heart is contracting. The low value measures the pressure in your arteries between heartbeats when your heart is relaxed. The numbers are recorded with the systolic value first, with a slash between the two readings.


HOW IS BLOOD PRESSURE MEASURED?

Usually the systolic pressure, or top number, offers the most information about how stiff your arteries are and how much pressure is needed to push blood around your body. This is a major risk factor for cardiovascular disease. But individually, an elevated systolic or diastolic blood pressure may be enough to make a diagnosis of high blood pressure.

To get these numbers, most health care providers have an electronic machine connected to an inflatable cuff placed on your arm that reads your pressure. To measure it manually, your doctor or nurse will use a machine called a sphygmomanometer, which consists of a cuff placed on your upper arm, and a stethoscope, which the provider places under the cuff to listen to your heart pump. Air is manually pumped into the cuff to activate the machine.


#3What is ‘NORMAL’ BLOOD PRESSURE?

In 2017, the American Heart Association (AHA) and the American College of Cardiology, along with nine other health organizations, changed the cutoff used to diagnose high blood pressure from 140/90 to 130/80. This slight shift increased the number of people diagnosed to include many who had previously been considered healthy.

According to the AHA, an estimated 103 million U.S. adults have high blood pressure using these new measurements.

The new guidelines are:

Normal -

-

-

-

Less than 120/80 mm Hg

Systolic between 120-129 and diastolic less than 80

Systolic between 130-139 or diastolic between 80 and 89

Systolic at least 140 or diastolic at least 90 mm Hg

Elevated

Hypertension Stage 1

Hypertension Stage 2


WHAT IS ‘NORMAL’ BLOOD PRESSURE?

A fifth stage, when your blood pressure is higher than 180/120, is called hypertensive crisis, and according to the AHA, if your reading is this high — or higher — and you have shortness of breath, chest pain, numbness or weakness or other neurological problems, you should call 911 immediately.

If your blood pressure is Stage 1 or 2 on an everyday basis, your doctor may suggest that you take a prescription medication to lower it. However, before you resort to drugs, there are several factors to consider. For example, you also need to make sure that your diagnosis is made from readings taken over a period of a few weeks on a regular basis, and not based solely on one high reading.



It’s also important to make sure your readings are accurate. For example, any of the following can cause a false high reading:

The size of the cuff may change the blood pressure reading significantly. The blood pressure cuff will have an arm circumference range printed on the cuff. Using a cuff that is too small may artificially increase the systolic measurement between 10 mmHg and 40 mmHg.

The cuff must be placed on a bare arm, not over clothing, with the edges of the cuff aligned and positioned at heart level, approximately 1 inch above the bend in your elbow. The sleeve of your shirt should be off and not rolled up.

Cuff size

Placement of the cuff



Home machines and automated machines must be accurately calibrated to ensure a proper reading. One study demonstrated some home pressure machines were off in up to 15% of patients. Readings from these machines may impact treatment recommendations.

Machine calibration

As mentioned, many of the machines used today in hospitals and some clinics to take blood pressure are automated and don't require someone to manually listen for sounds in your brachial artery.

However, there remain a large number of blood pressure measurements taken by an individual listening for the change in sounds in the brachial artery. Individuals who have some hearing loss may record an abnormal reading when they don't hear the change in sounds correctly.

Hearing ability when using a stethoscope



Your body position has a great deal to do with how accurate a peripheral blood pressure measurement will be. The proper position is to have your feet flat on the floor, back supported in a chair, legs uncrossed for at least five minutes and your arm supported while sitting.

Talking to the person taking your blood pressure during the reading may increase your systolic pressure by 10 mmHg and a full bladder may increase your systolic reading by 10 mmHg. Prior to taking your blood pressure, it is important that you sit quietly for three to five minutes and do not exercise for at least 30 minutes prior to the reading.

All should be eliminated in the 30 minutes prior to having your pressure measured.

Body position

Activity

Nicotine, caffeine or alcohol

In this instance your blood pressure consistently measures greater than 140/90 mmHg or above but measure less at home. For some people, seeing the doctor is an inherently stressful experience that may temporarily raise your blood pressure. An estimated 15% to 30% of people with documented high blood pressure have white coat hypertension.

White coat hypertension


#4What are some SIGNS OF HIGH BLOOD PRESSURE?

For the most part you won’t know your blood pressure is elevated until after you begin experiencing severe symptoms, such as angina or possibly even a heart attack. Some symptoms that you may have high blood pressure include:

Research has found that high blood pressure disrupts regulatory mechanisms in your brain by impeding blood flow, thereby causing neuronal damage and dysfunction that could lead to dementia. Since other studies have shown people with high blood pressure tend to have more white matter lesions and a higher risk for dementia or Alzheimer’s in their later years, it might be a good idea to have your blood pressure checked if you have symptoms of dementia.

Age-related brain damage


WHAT ARE SOME SIGNS OF HIGH BLOOD PRESSURE?

Nocturia is a condition causing you to awaken at night to urinate; researchers have found a correlation between high blood pressure and nocturia in those who get up once a night or more to urinate.

Potassium helps relax the walls of your arteries and lowers your blood pressure. Potassium also helps protect against muscle cramping, and Harvard Health states those with a high systolic blood pressure may reduce their blood pressure simply by increasing their potassium intake.

Vitamin D deficiency is also associated with both arterial stiffness and high blood pressure. According to researchers from the Emory/Georgia Tech Predictive Health Institute, even if you're considered generally "healthy," if you're deficient in vitamin D then your arteries are likely stiffer than they should be.

As a result, your blood pressure may run high due to your blood vessels being unable to relax. Previous research has also shown that the farther you live from the equator, the higher your risk of developing high blood pressure. Being African-American also puts you at a higher risk for it.

Nocturia

Potassium deficiency

Vitamin D deficiency


#5What CAUSES high blood pressure?

Several factors can put you at risk for high blood pressure, including but not limited to:

This has been shown to raise the risk of high blood pressure in adulthood.

Poor nutrition in childhood


WHAT CAUSES HIGH BLOOD PRESSURE?

Smoking, obesity and consuming too much alcohol are known factors that can increase blood pressure.

Lifestyle factors

As your insulin and leptin levels rise, it causes your blood pressure to increase.

Uric acid is a marker for fructose toxicity, so one effective way to do this is to minimize fructose in your diet.

Insulin and leptin resistance

Elevated uric acid levels

Living in a high-crime area is associated with increased blood pressure.

Your neighborhood


WHAT CAUSES HIGH BLOOD PRESSURE?

One study found that even mild sleep disturbances can put you at risk for higher systolic and diastolic blood pressure.

Research shows lead levels detected in the shin bone are predictive of a 19% increased risk of high blood pressure for every 15 micrograms of lead in the bone.

Noise pollution can also affect your blood pressure, particularly nighttime noise.

Sleep apnea or other sleep disorders

Lead exposure

Noise pollution


#6How do PRESCRIPTION DRUGS work to lower my blood pressure?

If you’re diagnosed with high blood pressure, your doctor may put you on one or more medications that reduce your heart rate, relax your blood vessels or blockcertain chemicals in your blood. Some drugs also block neurotransmitters in your brain, so your vessels don’t get the message to constrict. Still others may send messages to the vessels to dilate.


HOW DO PRESCRIPTION DRUGS WORK TO LOWER MY BLOOD PRESSURE?

Sometimes diuretics are prescribed to help rid your body of sodium — and in that case your doctor may also prescribe potassium, since diuretics can deplete this heart-important mineral.

The thing is, while drugs are typically the first-line treatment for hypertension, they’re also associated with a number of problematic side effects. For example, research published in 2017 found hydrochlorothiazide — one of the most popular drugs used worldwide to treat high blood pressure — raises the risk of skin cancer sevenfold.

And, as mentioned, diuretics have the side effect of leaching both sodium and potassium out of your body, and maintaining a healthy sodium-to-potassium ratio is really important for the normalization of your blood pressure.

Another thing to consider is that several blood pressure medications have been recalled due to contamination and safety issues. The first recall in the U.S. happened in 2018 — only after the medication was recalled in 22 other countries when concerns grew over the active ingredient valsartan, which is sourced from China.


HOW DO PRESCRIPTION DRUGS WORK TO LOWER MY BLOOD PRESSURE?

The U.S. Food and Drug Administration announced it expanded the recall of blood pressure medications for the fifth time in 2019 to losartan. This included dozens of batches recalled by the FDA, as they contained trace amounts of the nitrosamine N-Nitroso N-Methyl 4-amino butyric acid (NMBA), linked to the development of bladder cancer in animal studies.

The FDA is advising those taking the recalled drugs to continue their medication but work with their physician immediately to find an alternative. However, there may be other alternatives that don’t involve drugs, if you’re willing to try them. Read on to learn more.

The drug was contaminated with N-nitrosodimethylamine (NDMA), a compound originally used to make rocket fuel, but its use was discontinued when it was found to contribute to the development of liver and lung cancer. The initial recall included drugs sold by three pharmaceutical companies, but the recalls didn’t stop there.


#7Can TOO-LOW BLOOD PRESSURE be dangerous?

Usually a lower than normal blood pressure is not dangerous. However, if you feel dizzy, lightheaded, nauseous or have trouble concentrating, check with your doctor to make sure you don’t have an underlying health condition. Certain medications or drugs can also cause a drop in blood pressure, such as erectile dysfunction drugs. Heart and endocrine disorders, as well as severe infections like sepsis can also cause low blood pressure.


#8How can I LOWER my blood pressure without drugs?

The most effective way to normalize your blood pressure is through healthy lifestyle choices. High blood pressure is typically associated with insulin resistance. Insulin helps your body to store magnesium, which helps relax your muscles. If your cells have grown resistant to insulin, you won't be able to store magnesium, which leads to blood vessel constriction and rising blood pressure.

Over 80% of the U.S. population are insulin resistant, putting them at an increased risk of obesity and diabetes. There are many well-reported links between obesity and high blood pressure.


HOW CAN I LOWER MY BLOOD PRESSURE WITHOUT DRUGS?

So, the first thing to know is that increasing insulin sensitivity is the first line of treatment for high blood pressure.

Your strategy, then, is to regain your metabolic flexibility and be able to burn fat as a primary fuel. This not only will decrease your insulin resistance and help optimize your weight, but also will radically decrease your risk of heart disease — including high blood pressure — cancer and neurodegenerative diseases.

To burn fat for fuel, swap net carbs for healthy fat.

Sources of healthy fats include

Avocados

Butter made from raw, grass fed organic milk

Coconuts and coconut oil

Organic pastured egg yolks

Grass fed meats or pasture

raised poultry

Unheated organic nut oils

Raw grass fed dairy

Raw nuts, such as pecans and macadamia, which are low in protein and high in healthy fats



Intermittent fasting is another strategy that is a good way to normalize your insulin/leptin sensitivity. It works well with a fat-for-fuel diet, which I’ve coined as ketofasting. Essentially, intermittent fasting means eating all your calories during a specific window of time each day, and fasting during the rest. When you eat, your body reacts by elevating insulin and leptin.

Another way to begin restoring your insulin and leptin sensitivity is to avoid processed foods (as most are high in sugar/fructose, grains, harmful fats and artificial ingredients). If you're constantly snacking (or drinking) on sugary fare, your insulin/leptin levels will remain chronically elevated, which tends to promote high blood pressure.



My optimized nutrition and exercise plan can help guide you step-by-step toward normalizing your insulin and leptin levels, which in turn will help normalize your blood pressure and help you shed excess weight. These are free resources that can help improve your health, or take it to the next level if you've already started making some changes.


#9What SUPPLEMENTS or FOODS can help lower my blood pressure?

While it’s always best to get your nutrients from foods, the following supplements can help you manage your blood pressure:

Low magnesium has been linked to a higher risk for high blood pressure, stroke and sudden cardiac death.

Magnesium


WHAT SUPPLEMENTS OR FOODS CAN HELP LOWER MY BLOOD PRESSURE?

Quercetin is an antioxidant flavonol found naturally in foods such as apples, plums, red grapes, green tea, elder flower and onions, just to name a few. Quercetin has been shown to combat inflammation and acts as a natural antihistamine. Studies found quercetin significantly decreased waist circumference, postprandial systolic blood pressure, postprandial triacylglycerol, and increased HDL-cholesterol compared to placebo.

Research has shown that people who consume probiotics — in the form of yogurt, kefir or supplements — on a regular basis tend to have lower blood pressure than those who do not consume probiotics.

Quercetin

Probiotics



Foods that might help reduce your blood pressure include:

Researchers found that drinking hibiscus tea twice a day, along with lifestyle changes, can help those dealing with elevated blood pressure.

Seaweed polyphenols exert effects similar to ACE inhibitor drugs, which in conventional medicine are often prescribed as afirst-line treatment for high blood pressure.

A study showed that participants with high blood pressure who consumed an average of just under a cup of tomato juice per day had significant decreases in both their systolic and diastolic blood pressure.

Hibiscus

Seaweed salad

Tomato juice



Additionally, blueberries, asparagus and potassium-rich foods such as leafy greens, crimini mushrooms, avocados, raw grass fed yogurt and wild-caught Alaskan salmon are all foods you can eat to naturally lower your blood pressure levels. Besides improving your diet and stopping smoking (if you smoke), limiting your consumption of alcohol will lower your blood pressure. Relaxing, deep breathing and taking a walk in nature can help, too. And, an interesting lifestyle choice that’s been found to lower blood pressure is lying down for a daily nap.

A study in rats found lingonberries improved blood pressure, vascular function and inflammatory markers.

One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4 to 5 points. A separate study found consuming beet juice daily for four weeks lead to reductions in blood pressure, improvements in endothelial function, and reduced arterial stiffness.

Lingonberry juice

Beetroot juice


#10Can EXERCISE lower my blood pressure?

The good news is exercise can go a long way toward normalizing your blood pressure. Inactivity and blood pressure are closely related — so closely that exercise is actually considered a first line of treatment by several health authorities, including the World Health Organization, the International Society of Hypertension and the U.S. Joint National Committee on Detection, Evaluation and Treatment of High Blood Pressure, just to name a few.


CAN EXERCISE LOWER MY BLOOD PRESSURE?

Research shows inactive individuals have a 30% to 50% greater risk for high blood pressure than their active counterparts, so making sure to incorporate exercise into your daily regimen can go a long way toward improving your blood pressure.

The key to affect your blood pressure is to do physical activity that raises your heart rate, making your heart beat faster and increase blood flow. This is also known as cardiovascular or aerobic exercise.



As you might guess, just about any physical movement can achieve this, depending on your current state of fitness. Even yard work can be a cardiovascular exercise. Raking and mulching, for example, takes some effort and will get your heart pumping.

Exercises you can try include:

Bicycling

Brisk walking and/or running

Skiing Dancing

RowingSkating

Swimming and/or water

aerobics

Weightlifting and/or body

weight exercises

Sports such as tennis, soccer and

ultimate Frisbee



Isometric handgrip exercises have also been shown to have a positive impact on blood pressure in older adults. Another excellent exercise is the Nitric Oxide Dump. This and other high-intensity exercises help normalize your blood pressure by triggering production of nitric oxide in your body.

It involves just four movements — squats, alternating arm raises, nonjumping jacks and shoulder presses — which are done in repetitions of 10, with four sets each. In total, it takes just three to four minutes. Ideally, you’d do these exercises three times a day, a few hours apart.


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10 THINGS YOU NEED TO KNOW ABOUT BLOOD PRESSURE

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