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Natural Ways to Lower Blood Pressure

my name is Luke laughing and I'm a

preventive cardiologist here at the

Cleveland Clinic I'm also a medical

director of cardiac rehabilitation

it's gives me great pleasure today to

speak with you about natural ways to

lower our blood pressure you know when I

see patients in clinic they always

asking well how can I try and avoid

medicine as much as possible what can I

do naturally to lower my blood pressure

and they come in with all kinds of ideas

and things they've read on the internet

about lowering blood pressure does this

special supplement help etc the majority

of them know they don't really tend to

lower blood pressure or at least there's

not good data to back it up however

there is good data to back up a variety

of lifestyle measures that we can

actually use to naturally lower blood

pressure and they actually become the

cornerstone of hypertension management

as I always say to my patients 70% is

lifestyle 30% is medications I can give

you six seven eight blood pressure

medicines if you're not doing the

lifestyle components you're really not

going to be effectively lowering your

blood pressure so these are generally

things that people think about but we

have to be we have to be diligent and

doing them the first one that we think

about is weight loss it's very clear

from the most recent hypertension

guidelines and from a variety of data

that weight loss helps lower blood

pressure the standard rule of thumb that

we see is getting to your ideal body

weight lowers blood pressure by about

six millimeters of mercury in the

studies that have looked at it however

another rule of thumb that we can use is

for every kilogram that an individual

loses their blood pressure is decreased

by one millimeter of mercury so

definitely powerful stuff something to

consider when you're getting on the

scale in the morning other things that

we think about are nutritional or

dietary patterns the most well-studied

natural intervention for blood pressure

is introduction or the the use of a -

diet

now the - diet is an acronym it stands

for Dietary Approaches to stopping

hypertension and the specifics are that

it's essentially a well-balanced

of moderation plenty of fruits and

vegetables it tends to more more towards

a Mediterranean dietary pattern but it's

also low-sodium and that really brings

us to the next component that I would

say from a lifestyle perspective is the

most important part of blood pressure

management and that's making sure that

an individual is on a low-sodium diet

now there's different levels of sodium

out there that different organizations

suggest as the maximum of sodium during

a day the American Heart Association

recommends 1500 milligrams of sodium I

tend to think that's a little bit too

low we know that people can generally

get away with a maximum of 2,300

milligrams of sodium throughout the day

the difference in blood pressure between

1500 milligrams a day and 2,300

milligrams a day is only about two or

three millimeters of mercury so it's

important to understand that and really

try and stay below 2,300 2,300

milligrams of sodium throughout the day

it's also important to understand that

when I say sodium I'm talking about salt

for those of you that aren't aware of

that and that all salt is created equal

so sea salt is the same as table salt is

the same as Himalayan salt is the same

same as you know the pink salts which I

think is Himalayan salt as well but they

all increase blood pressure so it's very

important when they look at look back

when they were look doing the initial

Studies on sodium intake and blood

pressure low sodium diet was worth about

one and a half to two blood pressure

medicines so really powerful natural way

to lower one's blood pressure on that

line of electrolytes we also really

focus on potassium intake in individuals

with hypertension and it's the inverse

of sodium so too much sodium intake

increases blood pressure too little

potassium intake or too low of potassium

values also increase blood pressure so

it's important to understand that and

make sure that your diet is replete with

potassium now of course if someone has

other compelling

for a low potassium diet like chronic

kidney disease which means our our

bodies ultimately hold on to potassium a

little bit more than the normal

individual but in the person with normal

kidneys it's important that we're having

plenty of fruits and vegetables and

making sure our potassium levels are

normal when we check the other natural

things that we think about lowering

blood pressure are physical activity

it's very important and there's a couple

different types than I oftentimes speak

to my patients about the first is

moderate aerobic physical activity so

when I may say moderate intensity

aerobic physical activity that

essentially means a brisk walk or a

light jog and the guideline

recommendations suggest at least 150

minutes of moderate intensity physical

activity a week now we know individuals

do better from a cardiovascular

perspective the more that they do but

really at least a minimum of a hundred

and fifty is how we should be or how

much we should be trying to get on a

weekly basis once you've achieved that

amount of aerobic physical activity

another nice addition and another way to

lower blood pressure is with light

resistance activities so some light

weights some light bands these can be

very effective at lowering blood

pressure and it doesn't have to be five

six times a week really the sweet spot

for cardiovascular disease is two to

three times a week 20 to 30 minutes and

it's important because we know that as

individuals age we actually have to do

more physical activity every year just

to keep the muscle mass we have and this

can be really helpful in terms of

lowering blood pressure finally one of

the things that we oftentimes think

about in terms of elevating blood

pressure is alcohol intake so the most

recent blood pressure guidelines

recommend no more than one drink per day

for women and no more than two alcoholic

drinks per day permanent for men to

maintain normal blood pressures so those

are just a few ways that we can

naturally lower our blood pressure and

try and avoid taking medicines as much

as possible thanks very much