How to reduce blood pressure.

[HighBloodPressureWoes]

Does anyone have any tips for reducing high blood pressure?

I'm a vegetarian and I only eat a little cheese. Everything else is plant based. I don't add salt or sugar to anything. I drink 1-2 filter coffees a day (with oat milk) and water for the rest of the day. I barely drink alcohol.

I walk on average 70k steps a week and swim 2-3km a week.

I do snack too much (hence my weight gain) but it's not much compared to most people. Snacks are generally chocolate of an evening or salty crisps (since losing my taste to COVID) and crackers. I need to cut the snacking. I'm working on it.

I have a fair few kg to lose. From what I read it's only really my weight and stress that can be having an impact on my blood pressure. I'm worried about it. I don't want to go on medication.

Do you have any tips, please.

I have a fair few kg to lose.

how many to bring you to a healthy weight? If you are being honest with yourself

Hirudotherapy

I'd like to lose 16kg in total. I've lost 3kg so far. It's a lot, I know.

I know I snack too much as I calorie count. I eat about 1500 calories a day and my meals are healthy but I definitely waste too many calories on snacks. I'm working on it.

I suspect it’s driven by your weight

Lose weight and your BP will reduce

I am afraid there isn’t any short cut

I do snack too much (hence my weight gain) but it's not much compared to most people

who are you comparing yourself with? Likelihood if they are also >16kg overweight then they too will have high BP

Yes, I suspect so, too. Weight loss is very slow. Frustratingly so.

I mean the snacking. Most people I spend time with can eat a lot more than me (family, colleagues, friends). Reality is, I have a different metabolism, I guess. I eat too much for me. It's an ongoing battle. It's one I need to beat for my health.

sometimes high blood pressure has a genetic link as well.
if losing weight doesn't have the desired effect see your gp. you might need medication to lower the bp.

Diabetes runs in the family. This is the push I need.

From what you say it would be unusual to be your weight. Thats about 2 stone and a bit isnt it?

You may have a genetic issue, some people do. I would start on medication if I were you.

I have found a low-carb diet has significantly decreased my blood pressure. It will help you lose weight too if that is a goal, although it can be a little more tricky to stick to if you are veggie.

Have a look at BIWI's Low Carb Bootcamp here on Mumsnet for ideas, recipes, information and support 😊

Will do. Thank you. Low carb, although trickier as a veggie, did previously help me lose weight. Good call.

Check the sodium (salt) levels of the plant based products. Some of them are very high and along with the salty snacks you may be eating a lot more salt than you think.

Echo all the above - my Gp also recommended cardio exercise and I run 5k x 3 per week.

If you are unlucky with your genetics then it will may well catch up with you as you age. If you've done everything you can yourself at least you're lucky enough to be able to access proven medication to manage it. Better a couple of pills a day than an early stroke or heart attack.

Good point. They add loads of the stuff to make it taste of something!!

Salt is a red herring and definitely doesn’t cause high blood pressure. Numerous studies have shown this.

Get a blood test. Ask for fasting insulin, fasting glucose, HbA1c and HOMA-IR. I would bet you have insulin resistance. Get yourself on low carb asap.

I don't mean to sound flippant, but I'm ok weight for height, don't smoke or drink, just walk no gym or running and am taking Beta Blockers for BP and atrial fibrillation.

All sorted within a couple of months (touch wood), and the blockers make you so chilled out since they lower the heart rate and block adrenalin.

Check everything for salt as mentioned. You might think that just because you don't add it etc. you are ok, but salt is in nearly everything, including some sugary things!

High BP can lead to kidney disease (salt doesn't help that either) and of course heart disease if left untreated. See your GP before taking the above or any advice from randomers.

Also, stress makes it more difficult to lose weight, because of the role of the stress hormone cortisol. What are you stressed about?

Cut out the crisps and crackers. The salt in them will be more than you realise.
Lose weight.

Everything else you're doing is very good.

I would stop eating ultra-processed food. Lots of vegan food is ultra-processed, plus you are eating the processed snacks. One of the worst culprits is bread basically all supermarket bread is crap.

Switch to whole foods as much as possible.

I've got blood tests this week. I will check what they are doing and ask about these. Thank you.

I had long COVID for a long time and recently I resigned from my stressful job. Now I'm stressed about replacing my income. It's all my own fault. I make stress, I think.

You are very right. I need to get more organised.

Yep. So good though. But not good for us.

Low carb
Magnesium supplements
Ubiquinol