6 Steps to Take Control of High Blood Pressure (Hypertension) Right Now

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Background

At 52 years old, my engineering career has been mostly marked by a sedentary lifestyle. This inactivity caught up with me in my mid-40s when a dangerous surge in blood pressure landed me in the ER. Determined and perhaps a tad stubborn, I resisted medication, believing I could counteract this with lifestyle changes alone. To my credit, I succeeded, bringing my readings down to an admirable sub-120/80. Yet, this victory was transient. The discipline to sustain an active regimen and a strict diet, keeping my weight under 190 lbs, eluded me.

Now a decade later, my weight eventually climbed to 220 lbs, and, predictably, another perilous blood pressure spike of 250/132 ensued, ushering me back to the ER. Following this incident, I sought medical counsel and medication. A subsequent blood test unearthed a daunting diagnosis: Stage 2 kidney disease, a consequence of my prolonged hypertension.

From this journey sprung happybloodflow.com. My ambitions for this platform are threefold:

  1. Illuminate the grave implications of unchecked hypertension, compelling readers to act immediately.
  2. Offer guidance on beneficial lifestyle shifts to regulate blood pressure.
  3. Inform about supplements that can potentially aid in maintaining healthy blood pressure levels.

As promised, here are my 6 steps that you can take right now to start getting your hypertension under control:

Step 1: Consult a Physician Promptly.

It's crucial to see a doctor as soon as you suspect hypertension. They will likely prescribe blood pressure medication, which is a proven method to rapidly lower your blood pressure. Throughout my journey, I've been prescribed several medications: hydrochlorothiazide, amlodipine, triampterine, bystolic, lisinopril, furosemide, losartan, and clonidine. Every single one of these had an immediate effect on reducing my blood pressure. However, it's essential to note that none maintained my readings consistently below 120/80. This is why I advocate for a combined approach: taking blood pressure medication while also making vital lifestyle adjustments. This dual strategy is optimal for combating hypertension and safeguarding your kidneys.

For those concerned about the potential side effects, I can share from personal experience: the medications I currently take don't impede my daily routines. I manage to exercise five days a week and go for walks on the remaining two, ensuring I remain active every day.

Embrace medication as a means to protect yourself. While lifestyle modifications can indeed help in reducing your blood pressure, and may even allow you to lessen or stop the medication eventually, achieving this through changes alone can be time-consuming. For instance, it took me a rigorous two months of strict dieting. However, maintaining such an intense regimen indefinitely isn't realistic. Therefore, having a trusted physician to guide you, adjusting your medication as needed, becomes indispensable as life's motivations and challenges naturally ebb and flow.

Step 2: Abstain from Drugs, Alcohol, and Tobacco

This is a non-negotiable step. The evidence speaks volumes: these substances hinder your ability to lower your blood pressure effectively. Given their highly addictive nature, they can be challenging to give up. While happybloodflow.com offers guidance on lifestyle changes to support blood pressure management, it's important to note that if you're dealing with these addictions, blood pressure might not be your primary concern. Despite this, we welcome everyone to try the recommended changes on our site. However, for genuine holistic health improvement (including better blood pressure), seeking professional assistance to completely free yourself from these substances is paramount.

Step 3: Consistently Monitor Your Blood Pressure & Weight

It's vital to be in tune with your body's metrics, especially when combating hypertension. Here's why and how:

  1. Accurate Blood Pressure Records: Your doctor benefits immensely from knowing your blood pressure trends, not just a snapshot from a single visit. Occasional readings at a medical facility can be misleading due to "white coat syndrome", the anxiety that can artificially elevate readings. Many, including myself, experience this phenomenon. Thus, it's crucial to track your at-home, 'at rest' blood pressure. The 120/80 standard represents a calm, resting state, not when you're anxious or recalling stressful episodes related to hypertension. Regularly measuring at home, where you're most at ease, will provide the most reliable data over time.
  2. Understanding Weight's Role: If, like me, you have visceral fat accumulated around your organs, shedding those pounds can significantly impact your blood pressure. By monitoring your weight daily, you can start making connections between diet, water retention, and weight fluctuations. Certain foods might cause water retention, a factor that can influence high blood pressure. For consistency, weigh yourself at the same time and under the same conditions daily. I, for instance, check my weight every morning pre-breakfast, after having a half cup of coffee to aid digestion, dressed in just my underwear. This routine offers the most precise insight into the relationship between my diet, salt consumption, and its subsequent effect on water retention.
  3. Maintain Detailed Records: Keep a meticulous log of your daily readings and weight. Share this with your physician, ensuring that your medication and approach can be tailored to best suit your needs and progress.

Want to keep an eye on your blood pressure from the comfort of your home? Check out our handpicked favorites:

Step 4: Embrace a Low Sodium, Whole Foods Diet

Making sense of dietary recommendations can seem overwhelming with the abundance of information available. While I respect diverse diet philosophies, for managing hypertension, some guidelines hold true universally:

  1. Salt Moderation Naturally, whole foods come packed with essential sodium. The addition of extra salt is usually redundant and can tax your kidneys, leading to water retention and elevated blood pressure. You don’t need to add salt to whole foods.
  2. The Power of Home Cooking: When eating out, taste often trumps health. This results in dishes laden with salt and sugar. By choosing to cook at home, you hold the reins on ingredient quality and quantity.
  3. Choose Real Over Processed: If an ingredient reads like a chemistry experiment, reconsider. Sidestep pre-packaged meals in favor of the fresh sections at grocery stores: meats, dairy, fruits, veggies, nuts, and seeds should be staples.
  4. Discerning Cooking Oils: Consume oils from recognizable sources. Avocado? Delicious and nutritious. But what exactly is a "canola"? Be mindful, even with recognizable sources. While avocado oil is versatile, olive oil has limitations, like a low heat threshold. Remember, all oils, due to their refinement, are high in calories. Moderation is key.
  5. Steer Clear of Certain Oils: Industrial seed oils and trans fats are a no-go. This includes oils from soybean, corn, canola, and similar sources. By mastering home-cooked meals with genuine ingredients, these harmful oils can be easily avoided.
  6. Retune Your Palate: Constant exposure to excessive salt and sweeteners can shift our taste benchmarks. Even natural sweeteners like stevia, despite being calorie-free, can alter our taste perceptions. Train your taste buds to savor the natural essence of whole foods and use spices as healthy, flavorful stand-ins.
  7. Solid Over Liquid Calories If you've been inactive and are dealing with hypertension, your weight will be a contributing factor. A simple trick to cut down on calorie intake without feeling hungry is to opt for solid foods over beverages loaded with calories. Solid foods provide a feeling of fullness, ensuring a reduced and satisfying calorie consumption.

Whatever your diet preference, if it contradicts the above tenets, reconsider its impact. A healthy weight plays a pivotal role in mastering your blood pressure.

Step 5: Commit to a Balanced, Lifelong Exercise Routine

Diet may have taken the fourth spot, but exercise is still a cornerstone of managing high blood pressure. However, there's a catch: not all exercise routines are made equal, especially when it comes to blood pressure. Let me elucidate with a personal tale.

Recently, despite an intense workout regimen with Orange Theory Fitness - a structured mix of warm-ups, rowing, weights, treadmill, and stretching - I landed in the ER with a staggering blood pressure of 250/132. It was perplexing. Despite religiously following this regimen, being competitive, and trying to stay ahead, my blood pressure skyrocketed. So, what went wrong?

Research helped me piece the puzzle together. Over-training can wreak havoc on your body, tampering with your stress hormones and causing retention of visceral fat. Remaining in a perpetual “fight or flight” state isn’t conducive to maintaining healthy blood pressure.

But before you get the wrong idea: this isn't a sermon against exercise or high-intensity workouts. Instead, it's a call for balance. Your body needs both activity and rest. Relaxation and recovery are just as vital as the exercise itself.

If you're setting foot in the world of exercise after years of a sedentary lifestyle, the best way to begin is simple: walk. Walk daily, wherever and whenever you can. Convert it into a joy rather than a chore. Listen to captivating podcasts, opt for stairs over elevators, or use short walks as breaks from prolonged computer sessions. Remember, movement is life.

Once you’ve built a foundation, you might crave more intensity. Group exercise classes are a personal favorite as the camaraderie is highly motivating. But, if there's one recommendation I’d emphasize, it would be yoga. Yoga masterfully integrates strength, flexibility, and endurance, only falling short in the explosiveness department. Its mental and breathing facets are unparalleled. Based on personal experience, yoga significantly lowers blood pressure. The objective of yoga is to gently challenge the body, maintaining calmness, relaxation, and focused breathing throughout. Still skeptical? Try a session and monitor your blood pressure afterward. I guarantee you'll notice the difference.

Step 6: Consider the "No-Brainer" Supplements

With the myriad of supplements available in the market, it's easy to get overwhelmed. Not every supplement will resonate with your needs or body, and taking a host of them daily isn't the most practical or sustainable solution. A more thoughtful approach is to curate a select list, perhaps around five, and truly familiarize yourself with them. Over time, you can observe their effects on your well-being.

For managing blood pressure, here are the supplements I found indispensable:

  1. Fish Oil: A potent source of Omega-3 fatty acids, fish oil can contribute to heart health and help in balancing your diet. Shop Now | Learn More
  2. Vitamin D3: It plays a crucial role in regulating Renin levels. Low Vitamin D levels are often linked to hypertension, so ensuring you have adequate amounts can be beneficial Shop Now | Learn More
  3. Hibiscus Tea: Beyond its refreshing taste, hibiscus tea has proven benefits for lowering blood pressure. It's not just about the numbers – it genuinely feels revitalizing! Shop Now | Learn More
  4. Magnesium Taurate: This compound can help in relaxing your blood vessels. Magnesium is crucial for numerous bodily functions, and this specific form seems to benefit those with hypertension. Shop Now | Learn More

The above supplements have not only shown potential in managing blood pressure but also carry various health perks, enhancing overall wellness.

However, remember that the term "no-brainer" is subjective. What works wonders for me might not resonate the same way with you. Always experiment under guidance, track your body's reactions, and maintain open communication with your healthcare provider. Your journey with supplements should be as personalized as your approach to diet and exercise.

Conclusion

Tackling high blood pressure effectively requires a comprehensive, all-encompassing approach. There isn't a single switch to flip or a silver bullet that will make everything align. It's a journey that demands patience, commitment, and a shift in lifestyle habits.

It's tempting to seek a magic pill, a quick fix. But the reality of life and health is that they both require consistent effort. Challenges are inherent to existence, and in many ways, they define the contours of our lives.

Don't be disheartened if your blood pressure remains obstinate, even after you've made significant changes. Our bodies have their own rhythm and pace. Blood pressure, being an autonomic function governed by the brain, doesn't adjust instantly in response to our actions. It's a gradual recalibration.

To share from my personal experience, it took me two strenuous months of intensive dietary changes, including fasting, before I saw a substantial dip in my blood pressure. What's more, the drop was quite sudden after that prolonged period.

So, if you're finding your readings still on the higher side, hold onto hope. Keep shedding the excess weight, continue strengthening your body, and persist in your endeavors. With time, your body will adapt, recalibrate, and your brain will adjust the settings. The journey to optimal blood pressure is a marathon, not a sprint. Stay dedicated to the course, and the results will follow.