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.

Whilst weight loss might be slow to start with (I lost about 3 stone 4 years ago) you'll probably find that once you settle into new eating habits it suddenly starts coming off much more easily. I think I spent the first 2-3 weeks seeing virtually no change until I accepted that the weight had not gone on quickly, so just likely wouldn't come off quickly either. After that, when it did start moving it went relatively quickly and I'd lost 3 stone in about 6 months. I did totally rethink my eating habits though.

Weight watchers worked well for me, especially as they have lots of foods listed for meals out which meant I could plan my meals before I went out rather than making sometimes misguided choices (salads for example are not always a good option when eating out).

Yes, I think sometimes it's just something we are dealt. I'm glad you're feeling so much better. I'm reluctant to take medication but I've no idea why, really.

That's brilliant, well done. I'm terrible for losing interest when it doesn't happen quickly enough. I'm only hurting myself, though. It's taken 10 years to put the weight on, it's not going to fall off, is it? I need to sort this out.

I really appreciate your help and advice, everyone. Thank you.

My blood pressure went down significantly when I lost the 4 stone I’d gained through medication and overeating. It’s hard changing your habits to begin wi to but if you just stick at it for a few weeks it will get so much easier. Diabetes and high blood pressure runs in my family and I’m already diagnosed with an underactive thyroid. Don’t let it be too late before you change things.
It did help me having a very frank discussion with my GP - he laid my future out before me. My mum died at 60 due to not changing her habits. She kept saying life was short so enjoy it while it lasts. That thought process lost her maybe another 20 years with her family. Don’t want to scare you but sometimes you have to hear it - my health is massively improved now. Find an exercise you enjoy, it’s amazing for your mental well being as well. I’ve got to know so many lovely people swimming and we have such a laugh competitively comparing how many lengths we’ve done. Every week we challenge ourselves to do better. Swimming is amazing all round exercise, it tones your body in every single part. But if swimming isn’t for you, just find something that is. Change of diet and exercise are the only things that work long term in my opinion but you have to WANT it.

Don't worry about scaring me. I need it. I always think, 'I'll start next week' but when is next week?

I was poorly for a long, long time with LC and after I started taking magnesium, zinc and pomegranate supplements, I had a massive improvement. So I stopped taking them. Doh.

I've got them all in the cupboard though and have just started again.

Today is a fresh start. So much great advice here, thank you.

My BP was 153/96 at the doctor's but I've taken it this eve and it's 127/73. Much less worrying but still too high. It's been over 130/90 for about 6 weeks.

This is the kick I needed.

Lose weight
Take the meds
Lose weight
Take the meds

My super slim, ultra marathon running DH has had high blood pressure since the age of 35. He could probably reduce his alcohol intake but is otherwise very healthy. He is on meds - having lost relatives to the complications of high BP sometimes you need to bite the bullet and not fanny around with supplements

Wow. Some things are just out of our control. Good advice.

but I've taken it this eve and it's 127/73 Why are you saying this is too high still?
As someone else has said sometimes people have essential hypertension and may have to use meds for relief. I have this and have been on meds for 26 years. People used to say " oh you're too young to be on meds"..I felt like saying " what's the alternative? Have a stroke? " I don't know why there is this opposition to meds sometimes.

What do you mean? Because it's not too high?

It's been mainly over 135/90 and up to 153/ for a few weeks. I was at the doctor's about a different issue and asked them to check it. I have a couple of follow ups and I want to do what I can to improve my health and lifestyle. It's clearly a warning and I should take note.

i got a (healthy) blood pressure reading the other day. 109/67. I'm convinced it's because I hadn't had any caffeine yet that day. I'd experiment with not having the coffee to see if that helps.

Sorry for my rather dramatic posts above, but we have had 3 strokes in our family. One was in a person who refused to take medication for high BP. They are now wheelchair bound at age 71.

Make the changes suggested above, but don't be afraid of medication. In the longer term if you do manage to lose the weight (or should that be when!), you might be able to come off medication.

Not overdramatic and no need to apologise.