How to Lower Blood Pressure - Five Top Tips

How to lower your blood pressure

Five top tips to avoid or reduce high blood pressure:

1. Cut down on salt – eat no more than 6g a day (a teaspoon). Around 70 per cent of the salt in our diets has already been added to the food we eat, so watch out for hidden salt in bread, cereals, processed meats, cheeses and ready meals.
Can lower BP by 2-8mmHg
2. Eat at least five, ideally seven to nine, portions of fruit and vegetables a day.
Can lower BP 7mmHg or more
3. Be as active as you can – even moderate physical activity like brisk walking, five days a week, will help get your pressure down.
Can lower BP by 4-9mmHg
4. Find and reach your ideal weight.
Can lower BP by 5-10mmHg per 10kg lost
5. Keep an eye on alcohol – no more than 2- 3 units a day for women. One medium glass of wine (175) is equal to 2 units.
Can lower BP by 2-4mmHg

A guide to blood pressure levels

What is "normal blood pressure"?

Less than 120/80mmHg – blood pressure is at the ‘optimal’ level so follow a healthy lifestyle to keep it that way

121/81 – 129/84mmHg – blood pressure is ‘average’ and you would benefit from lowering it

130/85 – 139/89mmHg – blood pressure is on the ‘high side of normal’ and should be lowered

140/90mmHg or above – if readings are consistently at or above this level you have ‘high’ blood pressure, take action now to lower it .

Flower Power

Can flowers help lower blood pressure?

Our thorough research has picked up the following information about the effects that various types of flowers can have on blood pressure.

As well as the obvious delight that being given flowers brings there appears to be other benefits to be had from our petaled friends.

Colour of flowers.

The colours around you can have health effects:

1. Red Flowers: Raises your body temperature and blood pressure, Increases your appetite.
   
2. BlueFlowers: Decreases blood pressure and heart beat

The smell of flowers - not just strong smelling flowers and herbs, such as mint, lavender, basil or jasmins are famous for their wonderful fragrances. Less potent flowers with only subtle aromatic substances or slightly fragrant flowers help you to relax so being in a flower garden gives you a feeling of relief , reduced stress and general well-being and happiness.

Specific flower products on sale for health benefits

Evening Primrose Oil

There have been many claims of blind studies that have shown that fish oil and / or flaxseed oil are effective in helping with hypertension. Another study, which combined evening primrose oil and fish oil supplements, showed a significant lowering of blood pressure.

If you have high blood pressure and you want to treat it naturally, then evening primrose oil is an addition to your prescribed medicine, lifestyle changes and any other daily supplements you may be taking.

Hibiscus flowers

You will have read that hibiscus flower extract may have some cardiovascular health benefits.

Hibiscus forms the basis of a traditional Eastern remedy and researchers suggest an extract from the flower could have the same health benefits for the heart as red wine and tea
Hawthorn

American doctors recognized the herb's medicinal properties and began using it to treat circulatory disorders and respiratory illnesses. Considered a "cardiotonic" herb or heart tonic, the flowers and berries of the hawthorn plant were used in traditional medicine to treat irregular heartbeat, high blood pressure, chest pain, hardening of the arteries, and heart failure. Hawthorn is commonly used to strengthen the heart.

Sevent (not twelfty)

Perhaps the most dubious flower treatmant on the market is lucky 7 or Seven (Sevent)

This flower extract is a Supplement that contains a proprietary blend of Chrysanthemum flowers, Honeysuckle flowers, Sophora Japonica flowers, Brunella flowers, Nodo Ginseng flowers, Water Fairy flowers, and Black Moss flowers.

Blood Pressure Pills - Start taking the tablets

Blood Pressure Pills for all over 55

Latest news breaking is that a team of researchers conclude that anyone over 55 would benefit from taking blood pressure pills and drugs to lower their blood pressure. The principle is that by taking drugs to lower blood pressure those who currently have "normal blood pressure" will benefit by this lowering. High blood pressure is the single biggest risk factor for stroke and it is important that people take medication to combat this. Prof. Maryon-Davis, of the Faculty of Public Health, said: "Mass medication turns us all into patients and I don't think it's the best approach" Some support for the theory that by giving everybody blood pressure lowering drugs people would be far less alarmed than when they are diagnsed with high blood pressure.

Blood pressure medication is one of the safest and most studied medications however they do have side-effects and careful consideration should be given before prescribing them willy nilly.

Lowering blood pressure is undoubtedly a good thing - prevention is better than cure, but there are other proven ways to prevent high blood pressure such as healthy eating and regular exercise, which have other health benefits too.

There is a danger that these important lifestyle factors could be overlooked in favour of 'popping a pill'.

A far healthier way is for us to reduce our risk and increase our health by eating less salt and and taking more regular exercise.

Another way of looking at it is that mass consumption of blood pressure lowering drugsis much like the principle of vaccinating the entire population in the event of a flu pandemic.