5 Ways to Decrease Your Blood Pressure Without Medications

5 WAYS TO DECREASE YOUR BLOOD PRESSURE Without Medications

Laurie Marbas, MD, MBA

5 Ways to Decrease your Blood Pressure Many of my patients have hypertension, or high blood pressure. In America, if you are over the age of 20, you have almost a 1 in 2 chance of having high blood pressure given 46% of Americans have it. Some more interesting facts about hypertension.

• • • • • •

The number one risk for death worldwide is hypertension.

It kills 9 million people, worldwide, annually.

It increases the risk for heart attack, stroke, heart failure, kidney disease, and aneurysms.

It is second only to cigarettes for preventable causes of death.

It is the second leading cause of kidney failure (34%), following diabetes.

A systolic blood pressure (the top number) greater than 115 is thought to be the single most important determinant for death in the world today.

You may be wondering what exactly is high blood pressure? First of all, there are two numbers to consider: the top number is the systolic blood pressure, and the bottom number is the diastolic. The blood pressure is the measurement of the pressure exerted against the artery walls during a heart contraction (systole) and between beats when the heart is relaxed (diastole).

The categories of hypertension are important to know as then you will understand the severity of your own high blood pressure.

Category Normal Elevated Stage 1 Stage 2

Systolic Blood Pressure < 120 120-129 130-139 > or = 140

Diastolic Blood Pressure <80 <80 80-89 > 90

Beyond medications you may be wondering if there are ways to decrease your blood pressure.

Luckily there not only several things you can do every day but some of these lifestyle interventions are more potent than medications. Below you will see 5 things you can do today to decrease your blood pressure.

1. Eat high nitrate containing foods that convert to nitric oxide in your body. Nitric oxide is a powerful vasodilator (expanding the opening of blood vessels) that will decrease your blood pressure. It is also an additive effect, meaning the more and longer you eat them the more the benefit. o Arugula o Beets and beet greens o Rhubarb o Cilantro o Basil o Butter leaf lettuce

o Mesclun greens o Swiss chard

o Oak leaf lettuce

2. Eat 2 tablespoons of ground flaxseed daily. In one study hypertensive patients with a starting systolic blood pressure greater than 140 mmHg responded to flaxseed with an average decrease of 15 mmHg. The magnitude of this decrease is as good or better than many drugs. 1 3. Get moving. Regular aerobic exercise reduces blood pressure of 5-7 mmHg among those with hypertension decrease risk of cardiovascular disease up to 20-30%. Similar to a drug you can be “prescribed” an exercise prescription following the FITT principle: Frequency: How often? For aerobic exercise, 5-7 days per week, augmented by resistance exercise 2-3 days per week and flexibility exercise 2-3 days per week.

Intensity: How hard? A moderate level of intensity for aerobic exercise that causes obvious increases in heart rate and breathing. For example, not being able to complete a full sentence if attempting to speak.

Time: How long? At least 30-60 minutes of continuous aerobic exercise or 3 to 6, 10minute sessions dispersed throughout the day.

Type: What kind? Any type of aerobic that will engage large muscle groups, hold your attention, and that you will enjoy so that you will continue. Examples include walking, swimming, hiking, biking, or dancing. For resistance training, using more muscles in compound movements will be more beneficial. Aim for 2-4 sets with 8-12 repetitions in each set.

4. Remove added salt from your diet. Sodium causes water retention which in turn causes the blood pressure to rise. Sodium also causes arteries to stiffen, decreasing the blood flow. Instead of adding salt to a meal try upping the variety and number of spices in your food. You may find a tasty new combo. It only takes about 2 weeks for you to stop craving salt and your heart and arteries will thank you.

5. Drink one cup of hibiscus tea with each meal. This tart red tea has been found to decrease systolic blood pressure as much as 6 points.2 Also be sure to rinse your mouth after consuming it due to the acids possibly damaging your tooth enamel.

Finally, a word of caution. Lifestyle interventions can be extremely powerful. If you are currently taking blood pressure medications, you will want to monitor your blood pressure regularly and let your doctor know if you feel dizzy or suddenly tired. Blood pressure

consistently under 120/80 could indicate a need for medication reduction. (If you need a plantbased doctor check out http://plantbasedtelehealth.com) When I was reading all of the science in preparation for this blog, I found myself being pulled towards the kitchen. So, I created this flaxseed rich recipe just for you. I hope you enjoy it.

Blueberry Banana Flaxseed Bread What you need: 4 TBS of ground flaxseed mixed with 6 TBS of warm water (allow to sit for at least 5 minutes) 1 cup whole wheat flour 1 cup chickpea flour (can use all-purpose flour if you prefer) 1 tsp of baking soda 4 mashed overripe bananas ½ cup maple syrup 1 cup apple sauce 1 tsp vanilla extract 1 cup blueberries ½ cup of pecan pieces ½ tsp cinnamon What to do: 1. Preheat oven to 350 degrees.

2. Mix the dry ingredients together in a bowl. (whole wheat flour, chickpea flout, baking soda) 3. Mix the wet ingredients. (mashed bananas, maple syrup, apple sauce, vanilla) 4. Mix the dry and wet ingredients until well mixed.

5. Then add in blueberries, pecans, cinnamon.

6. Cook for 50-60 minutes. It will be ready when you can stick a butter knife or toothpick into the bread and it comes out clean.

7. Allow to cool 10-15 minutes prior to cutting or serving.

Finally, I invite you to join the Premium Healing Kitchen for one month free using the code: heart at checkout by using this link: https://www.drmarbas.com/the-healing-kitchen Transform your health journey with exclusive access to "The Healing Kitchen" community. Join Dr. Laurie Marbas and Chef Brittany Jaroudi in this unique and interactive platform that combines medical knowledge with culinary artistry.

Here's what you'll gain by being a part of our community: - Private Healing Kitchen Community Access: Join a supportive network of like-minded individuals focused on health and wellness.

- Influence the Podcast: Vote on the questions to be asked to expert guests on our podcast, making sure your most pressing inquiries are addressed.

- Premium Topic Voting: Have a say in the topics Dr. Marbas teaches, tailoring the content to your interests and needs.

- Exclusive Monthly Workshops: Gain access to monthly workshops by guest experts, along with Dr. Marbas's own monthly workshop, providing in-depth insights into various health topics.

- Monthly Medical E-Book: Receive a new e-book every month authored by Dr. Marbas, packed with the latest medical insights and tips for a healthier lifestyle.

- Extensive E-Book Library: Dive into our library of premium e-books, a treasure trove of knowledge at your fingertips.

- Weekly Medical Q&A Sessions: Join Dr. Laurie Marbas for a 30-minute Q&A session each week, where she addresses your medical queries.

- Weekly Plant-Based Recipes: Enjoy two new plant-based recipes every week from Chef Brittany Jaroudi, adding variety and flavor to your diet.

- Recorded Lesson Library: Access a library of recorded lessons, allowing you to learn at your own pace and revisit topics as needed.

- Comprehensive Recipe Library: Explore our entire collection of nutritious and delicious plantbased recipes.

- Live Weekly Lessons: Participate in live lessons every Wednesday at 7:00 pm EST, featuring real-time interaction and learning.

Join "The Healing Kitchen" today for a holistic approach to health and wellness, combining expert medical advice with culinary creativity. Elevate your lifestyle, nourish your body, and enrich your knowledge with us every step of the way!

Reference: 1. https://doi.org/10.1161/HYPERTENSIONAHA.113.02094 Hypertension. 2013;62:1081–1089 2. Hibiscus sabdariffa L. tea lowers blood pressure in prehypertensive and mildly hypertensive adults. J Nutr.

2010;140(2):298-303.