According to study ways to lower your blood pressure naturally and quickly high blood pressure or hypertension is a leading cause of heart disease strokes kidney failure forty-five percent of adults in America have hypertension and ninety percent of adults over the age of 65have hypertension now there are many many medications which can effectively lower the blood pressure but as with most medications a lot of the blood pressure meds have undesirable side effects so what does that mean that means that a lot of patients have been asking me dr. Freda is there any way that I can lower my blood pressure naturally as it turns out yes there are ways to lower your blood pressure naturally and without medication keep watching if you have not done so already please subscribe to my blog and make sure you hit that notification button so you know when I'm doing YouTube lives that's my doing a live question and answer session where I answer your medical questions in real time there are many ways to lower the blood pressure without medications and naturally but you must do so under the supervision of your physician every a natural remedy is not for everyone in fact there is a select group of patients who may need medication as a part of their initial therapy and I will let you know if you are part of that select group at the end of this video the definition of high blood pressure or hypertension change din 2017 according to the American College of Cardiology and the American Heart Association guidelines please click the link below to see my video for one an overview of hypertension for detailed definition of hypertension in the mechanism of hypertension now abnormal blood pressure is a systolic or atop a number of less than 120 and diastolic blood pressure or a bottle number of less than 80 so if you have a systolic blood pressure of 130 or greater consistently you have hypertension and if you have a diastolic blood pressure of 80 or greater consistently you have hypertension so what can you do about it let’s talk about ways to lower this blood pressure naturally one way to lower the blood pressure naturally and quickly is by slow deep breathing slow deep breathing that's all when you take in deep slow breaths this causes the heart rate to slow down it causes the blood vessels to dilate and it causes the blood pressure to decrease you just do slow inhalations for about 4 seconds hold your breath for about 4 seconds and then exhale slowly and you repeat this for about 5 to 10minutes another way to lower the blood pressure naturally is by having a low salt intake a low sodium intake so Ideally want you to become a label watcher
I want you to look at the back of the labels on the foods you eat and see how much sodium you're taking in no one should be taking in more than2400 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’re older than the age of 50 you should betaking in 1,500 milligrams of sodium or the less does that seem like a lot of sodium it's really not so here we have some table salt which I think most of us have heard at this point that doing 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 do regular table salt do sea salt and they think they can do all the sea salt they want or when they’re really fancy they do the pink Himalayan salt and they think they can just have a salt party with that but if you are a label watcher you will see that the sodium content is actually not that different in 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 pushing that upper limit of your sodium 24 hours already with just a quarter teaspoon in this sea salt who that sounds healthy sea salt in a quarter teaspoon of sea salt you have160 milligrams of sodium not that much of a difference so then how about in this fancy pink Himalayan sea salt this looks so attractive well in quarter teaspoon of this pink Himalayan salt also you have 560 milligrams of sodium so remember be a label watcher and make sure you know how much sodium you’re taking in because most people should be taking in 1500 milligrams of sodium or less well let's look at some food choices because I know a lot of my patients say hey all these different salts you mentioned they don't affect me because I don't add salt to my food well lot of times you can have a high salt intake even without picking up a saltshaker how many you out there like ketchup I know I doing just one tablespoon of ketchup there are 160 milligrams of sodium that's just one tablespoon and I've got most of you like a whole lot more ketchup the necks make sure again you're watching the labels what do you think about Turkey smoked deli turkey that's pretty healthy right seems healthy well in about two ounces of smoked deli turkey that's one serving there are 500milligrams of sodium so if you have a sandwich with only two ounces of Turkey you've already used up a third of your maximum sodium intake for a day so even with things that aren't seemingly unhealthy there can be a lot of sodium watch the silicon and here's my favorite if you're on a vegetarian kick really trying to get the animal fat in the animal meat out of your diet if you do vegetarian sausage here we have two vegetarian sausage lengths sounds healthy right what in these two sausage lengths there are 300 milligrams of sodium what's my point in order to reduce your blood pressure naturally you must have a low salt diet so be a label at hand pay attention to your sodium intake another way to lower blood pressure naturally is to eat certain foods that help to promote low blood pressure for most people potassium can assist in lowering blood pressure and you should be taking in about 4.7 grams of potassium a day now remember what I said at the beginning of the video when you're lowering your blood pressure naturally you must do it under the supervision of a physician everyone does not need high potassium only in fact if you have kidney disease or if you are a person who has potassium that is too high then you don't need a high potassium diet in fact you should have a low potassium diet about two grams per day but for most people who metabolize potassium normally you should be getting about four point seven grams of potassium a day to consult your physician so which foods are high in the taxi all right so some foods that can help to lower the blood pressure naturally bananas which are a high potassium source as well as strawberries who doesn't love their the strawberry that potassium source other foods such as spinach can help to lower the blood pressure garlic is another food that can help to lower the blood pressure sorry gets pretty neat it actually helps by decreasing the hardening of the blood vessels garlic has vitamin C it also has vitamin b6 so it's another food that can help to lower the blood pressure onions onions are also helpful in lowering blood pressure they have essential oils they have vitamin B complex vitamin Vitamin C onions also has potassium and another thing about some of this foods on this table is that they help to intensify the taste of sodium so if you're decreasing the sodium in your diet as you should be but if you cook with things like garlic spinach even putting lemons in your food that can help you to still have very zesty very tasteful food and you will miss the taste of sodium less so these are some foods that can be helpful in lowering the blood pressure what else can help to lower the blood pressure celery and some of you may have heard of that celery challenge celery is another food that can help to lower the blood pressure naturally celery contains coumarins and it can help to improve vascular flow it can help to decrease blood pressure every has vitamins D vitamin C vitamins it has some alkaline properties as well and study suggests that celery hadsome anti-inflammatory properties its even been shown in some studies some anecdotal studies that celery can help to purify the skin it can help hair grow so it actually is a nice little secret weapon here this celery and yes its another way to lower blood pressure naturally another way to lower your blood pressure naturally is to have alow alcohol intake low alcohol intake if you are a person who drinks excessively if you have too much alcohol then that will increase your risk of having high blood pressure so if you are a man you should have no more than two drinks a day if you are a lady you should have no more than one drink a day and if you area man who is over the age of 65 you should have no more than one drink a day not so fast what is a drink I know a whole lot of people have different definitions of what one drink is
I've seen people pour 12
ounces of hard whiskey and called that one drink that's a drink there are
very specific guidelines as to what one drink of alcohol is it is 12 grams of
ethanol so how does that translate beer for example one drink of beer is 12 ounce one drink of wine is eight ounces to an eight-ounce glass of wine constitutes one drink and when you're dealing with stronger alcohol like an 80 proof liquor then only 1.5 ounces is one drink let me show you here are a couple of samples of what constitutes one drink of alcohol here we have some red wine this is exactly 8:00
absence of red wine that is one drink if you're at a restaurant and someone gives
you a great big huge goblet a 32-ounce er of wine that is not one drink one drink
is 8 ounces of wine and then this thing you happen to have a martini or something
with some vodka and your vodka is 80 proof this is exactly one point five ounces
of 80 proof liquor that is one drink if you have a bartender who is heavy-handed
and decide to fill it to the rim with vodka and puta little splash of something
else in there that is not one drink one drink of80 proof liquor is 1.5 ounces so again in order to lower your blood pressure naturally you want to have a lower alcohol intake two drinks a day for men or less one drink a day for women orless and for
men greater than 65 years of age one drink a day now I do want to touch on
supplements as another way to lower blood pressure naturally remember every supplement is not for everyone so if you're using supplements you must again do
it under the supervision of your physician one supplement is fish oil now there
have been trials to show that fish oil can help to lower blood pressure in fact
there was an onemeta-analysis of 70 randomized trials and it demonstrated that fish oil actually can't reduce the blood pressure both this is in the diastolic in
people who have normal blood pressure and the people who do have a diagnosis of
hypertension they actually got the best results in people who were untreated so
fish oil is a supplement that can reduce the blood pressure naturally another supplement which may help to lower blood pressure naturally is Co Q 12 or
coenzyme q 12now there have been some studies to support this but there also
have been some mixed results so let me just touch on it coke Q 12 is like a
vitamin its found in the mitochondria of cells in the heart the liver the kidney
and its believed to be anti-inflammatory and antioxidant so it helps to fight free radicals and it potentially can help to relax the walls of blood vessels which would lower blood pressure so Co Q 12 is a supplement which can possibly lower blood pressure and then there is hot warm or hot thorn extract now Hawthorn extract is an herb that is found in Hawthorne plants and there are some studies to show
that it may help in heart failure and it may also help to lower blood pressure naturally especially in conjunction with coke and twelve again there are no
de finitivewidely accepted randomized controlled trials but there are some anecdotal studies and some case reports to suggest that Co Q 12 and Hawthorn can
help to reduce blood pressure again make sure you consult your physician don't do these supplements unless you are under the supervision of your physician some other ways to lower the blood pressure naturally get enough sleep most people should
be getting 7 to 8 hours of sleep a night if you don't have enough sleep you will
increase your chances of having high blood pressure exercise having at least 30
minutes of exercise cardiovascular resistance training do at least 30 minutes
most days of the weekend that can help to reduce the blood pressure in fact it
can help to decrease that blood pressure by as much as 5 to15 millimeters of
mercury so exerciseanother natural way to decrease blood pressure doing yoga
doing meditation canalso decrease the blood pressure here'sa big one reduce
your stress when you are stressed you send up your hormonessuch as cortisol
adrenaline you tightenthe blood vessels the blood pressuregoes up so reduce
your stress and ifpeople are running you ragged if they'reputting too much on
you you have tolearn how to tell people no if you don'tknow the art of telling
people no blameit on me dr. Freda say my doctor told meto tell you no in order
to improve myblood pressure please click on the linkin my description so you
can watch myvideos on ways to reduce stressoh I mentioned in the beginning of
thevideo that there is a select group ofpatients which may very likely needmedications
as a part of their initialtherapy are you in this group here's thegroup if you
have kidney disease alreadyif you have had a strokeif you have had heart
disease then you must must must consult your physicianand you may actually need
medications atleast as the initial part of your therapy again any lowering of blood
pressure you're doing do it under thesupervision of a physician this ends my overview
on ways to lower blood pressurenaturally how to lower blood pressurewithout
medications please like my videoplease share my video and if you haven'tdone so
already please subscribe to Blog and be sure to hit thatnotification
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follow me on instagram and another somedia platforms thank you for watchingas
always I want you to prioritize yourself take care of you and do yourbest to
live your healthiest happiestlife I will see you next time against thank you for
watching dr. Brinkmananother way to lower your you know whatis this thing
looking up my nose it'skind of funny though thank you my nameis Celeste and
that's what's unusual that's another way you can lower stressif I do a news you
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