has anyone managed to reduce their blood pressure naturally?

[HatethedarknightsQW]

I'm on BP medication in my late 50s. GP is thinking of increasing it. My readings are around 140/90.

I do weights 2 to 3 times a week. I walk 3 miles a day - more at the weekend. Do Pilates once a week. I lost a stone and a half over the last 2 years but I'm still I'm a stone and a half overweight.

I eat healthily, lots of fibre, occasional ready meal - maybe once a week. Portions too big though..

What's actually worked for you?

Chia seeds. Heard it in a podcast - sounds bonkers but it seemed to work for me.

Beetroot
swimming

Lose the last stone and a half and add another kind of exercise session every week.

from AI
Yes, regular consumption of chia seeds can help lower blood pressure, particularly systolic blood pressure (the top number). 1, 2]
What the Research Shows

• Blood Pressure Drops: Clinical studies and meta-analyses show that eating chia seeds daily can lead to modest reductions in systolic blood pressure (ranging from roughly 2.78 to 7.19 mmHg) and sometimes diastolic blood pressure. 1, 2, 3]
• Effective Doses: Most studies showing positive results involve consuming 1 to 3 tablespoons (roughly 25 to 40 grams) of chia seeds per day over a period of 8 to 12 weeks or longer. 1, 2, 3]

What’s your salt intake like? I’d watch out for hidden salt in the easy meals.

Lose that last stone and a half. For me, it was the last half a stone that did the trick! You’d never think that 7lb could affect your blood pressure ….

Losing weight, less salt. Processed foods and cheeses are big hidden sources.

Perhaps more green leafy veg and bananas?

Good luck!

Also I think that sadly less caffeine helped me. I largely switched from coffee, which I love, to herbal tea, which I tolerate.

No.
I’ve dropped 4 stone & it’s still raised. I believe it to be a hangover of pre eclampsia, it has never reduced.

Agree with PPs. Beetroot juice is also
thought to lower blood pressures. You can buy it in supermarkets. Meditation too -
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Are you doing isometric exercises? (Is that what pilates is ?) I do 7 mins a day plus walk 20 mins on weekdays. BP went from 148/104 and 145/105 a week apart (thought first was a blip!) to an average of 117/78 in about 6 weeks. No medication and diet didn't really change. I did try some supplements but awful side effects (black garlic and hibiscus tea) It went up when I relaxed too much over the summer and now I'm back at it it's coming down again fast.

I went from grade 1/2 hypertension to optimal just by getting down to a normal bmi no other lifestyle changes. I think it depends on the cause though - mine was clearly directly weight related.

I take Hawthorn capsules from Amazon. I don't have blood pressure now

Are you on HRT? The evidence shows that it better than statins or BP meds at preventing heart disease and reducing cardiac events.

My readings were around the same as yours. I tried different supplements, reducing salt, increasing cardio exercise, improved diet and nothing really worked. It was losing the weight that only really made a difference for me, I used mounjaro to help me lose 4 stone and my blood pressure is now normal and I've been off BP medication for 8 months.

I take Hawthorn capsules from Amazon. I don't have blood pressure now

Blimey, did you write this from "the other side"?

If HRT is needed for menopausal symptoms and is begun within 10 years of menopause, it can contribute to cardiovascular health. Presently the British Menopause Society and other professional organisations recommend statins as the preferred first line cardiopreventative drug.

Interesting.. mine has been a problem on and off since having this , I didn’t think it could still affect me

😂

I lost weight, it came right down, too low at times

Beetroot always sent it right down

Also do bear in mind sometimes it isnt really weight or diet related, you might be doing the best you can but be prone for it to be a bit high. Although yours doesnt sound terribly high, I find GPs and HCP chop and change about what they see as 'high' or not.

I eat a lot of salt as well,, love salty food.

Yes I'm sure losing the weight will help. More isometric exercises is a good shout too.

Flax seed - I'll get grinding that again. And beetroot.

Just gone back on HRT after a break...

But I reckon it's the weight....and also just a bit prone - my mum had high blood pressure despite being incredibly skinny.

There was a very good article on Radio4 re the benefits of isometric exercise for controlling blood pressure, particularly wall squats and planks. Losing more weight is obviously a good idea too.

www.bbc.co.uk/news/health-66303982

A lot of exercise, a couple of hours minimum per day and a very basic diet. Bonus lost weight and much cheaper shopping. Although it helps that I have zero interest in food or cooking or shopping.

40g is a lot of chia seeds!

Mine went back to normal almost immediately after a bullying manager was moved out of my reporting line, so if there are any major stressor in your life, can you change them?