[Closed] anyone successfully lowered their Blood Pressure ? tips ?

stress is most likely to be the first thing to attack unfortunately 🙁 .  I know from personal experience that lowering it is very effecting in lowering blood pressure but unfortunately a lot of stress can be outside your control or require an initial huge change in order to win the long battle

Change cereal to porridge oats, swap salted peanuts to plain (but tasty) cashews.

I'd be surprised if they didn't put you on tablets based on those readings.  They seem to want steady readings lower than 120/80 these days.

yeah I've been on meds with figures similar to that (a little higher) for the last 15 years. Cut down salt, eat less red meat, drop weight if you're over. Mine seems to hover around the same number regardless of what I do (meds included) but seems to spike less when I'm being good

great info, thanks. Doctor was suggesting medication best avoided if possible as some of the meds cause dizziness etc.  Will see what they say after the 24hr test, but I guess some are better than others for active sporty folks..

Stress.

I usually do my BP as part of my medical  when on duty and it's consistantly high

This time I did it after 5weeks off duty.

Slap bang in the middle of normal.

I am going through a similar process. Had the 24hr monitor and it really showed a lot of ups and downs. When down its fine (and my resting HR rate is around 40) but can spike higher than your SYS reading up to around 160 ish my Dia reading is never over 85.

Run almost every day, weight good. I probably couldnt do much more exercise! Diet generally ok but have a tendency to drink a few extra units than recommended per week (Red wine mostly)

Really wanted to avoid meds, what are the side effects btw other than dizziness?

My current meds don't cause me any issues (Candestarten).  Ramipril gives some people a cough and it gave me a bad back!

Rockhopper - good to know, thanks

As above. I also:

cut out salt

use bike rather than car for errands whenever possible

plenty of sleep - drastically improved "sleep hygiene"

5-10 minutes mindfulness meditation each morning - I used to really fret over stuff, now I seem to be much more stoic.

Do you get enough sleep Iain? Merely an observation, but you strike me as potentially a bit of a worrier? If so, there's not an awful lot you can do about that. You have an active lifestyle and diet etc seems good, I don't know if I'd be overly concerned, if I were you.

Best of luck.

nobeer - you have pretty much nailed it there.  More sleep would help I reckon too..

Aye, I reckon it's one area most people overlook, the sleep I mean, when considering health.

There are umpteen different types of meds (and combinations of two or more tablets) so you'll find one that works for you - might take a while though!  If its two tablets then get a prepayment card and save some money.

If its two tablets then get a prepayment card and save some money.

Scotland mate, free prescripitions, innit.

You are always on the go! Slow down and get some quality rest / decent sleep. Your ageing body needs to recover from the endless cycle of activity / work / travel / red wine you do and you know it!

I haven't ridden in anger for a year and my BP is 100/60. Stop drinking, eat clean and pick an easier gear.

They seem to want steady readings lower than 120/80 these days.

QOF innit...

Stressing about work I gave up drinking for a month. My BP dropped, my resting heart rate dropped 10 BPM and my sleep patterns got more consistent and better quality. This was from a beer at lunchtime and two or three of an evening.

now my alcohol intake has plummeted and I feel so much better.

Dunno about my BP (currently 120/70 at last measurement) but alcohol has a huge effect on my RHR. easily 10BPM higher if I have a beer, usually around 47-50, 50-55 if I run or ride of an evening, easily 60-65 if I have a couple of beers afterwards.

Mid 40's and been on ramapril for few years now. Fairly low dosage. No side issues for me. You get a kidney function check once  a year. Im fit & healthy, think its in me genes!! My mum has high blood pressure and grandad died young from heart attack. Probably best to cut caffeine & alcohol (which I dont at mo! ). Good luck.

great feedback, and lots to go at, and to aid my conversations with the medical people, much appreciated !

Mine is related to haemochromotosis.

I tried for 6 months - lost weight, started running, got rid of most salt, thought I wasn't that stressed etc.

I'm now on medication, even that has been put up and I am still in 'yellow' zone. Apparently I was nearly an ambulance job from docs first few times as they couldn't believe I was still walking and talking.... My weight and diet can affect it, stress particularly. But it has now levelled out at 'OK, but still higher than most'.

Been on meds for 10years. Mid 40s and no reason why. I did the obvious things like cut out all caffeine and lowered the salt intake and it made little difference. Ramipril works for me and keeps it down. Good luck with it all

^^ Interesting to hear matt - when the doc took mine initially I was well stressed and it was something like 170/110 - 3 days later the nurse took it and it was 142/84.....  the home tester seems to be fairly stable around high 140's over high 90's, with RHR around 57.

Interestingly, this is what NHS website says about treatment :

• if your blood pressure is consistently above 140/90mmHg (or 135/85mmHg at home) but your risk of other problems is low – you'll be advised to make some changes to your lifestyle
• if your blood pressure is consistently above 140/90mmHg (or 135/85mmHg at home) and your risk of other problems is high – you'll be offered medication to lower your blood pressure, in addition to lifestyle changes
• if your blood pressure is consistently above 160/100mmHg – you'll be offered medication to lower your blood pressure, in addition to lifestyle changes

I'd believe an old style sphygmomanometer over the newer electronic type anyday btw, Mrs reckons they have to retake loads of folks BP before procedures and the electronic one often reads high. White coat syndrome is very definitely a thing too.

^^ nobeer, that was exactly what the nurse, who was using the old school version said too.  And she is a mature sensible lady !

I don't have white coat, I've a whole freakin white truck full of ninjas in white HAZMAT suits... 🙂

Haha! Mrs Nobeer is neither mature, nor sensible!, but she's took a few BP's in her time.

Ramipril and amlodipine here for about 10 years. BP was similar to yours now tends to sit at around 125/85. They seem more concerned these days that the second figure is less than 90

Think I did get a bit of a dry cough to begin with but only for a week or two

Other than that no problems with the meds

Other than no ibuprofen/aspirin or grapefruit juice

As an aside, Ramapril gave me awful moods - like anger and frustration I have never felt before. It crept up, and only when I changed it did I feel the dramatic (within a fortnight) change.

Now on Losartin which has been more effective in BP lowering terms and I feel normal...

did any of you with high figures feel any effect from it, or a change when it came down ?   (and were you also put on the 24hr thing before being medicated ? - it seems a sensible approach to me as a non medical person !)

Not really. I feel like I used to get a lot of headaches which stopped after I started on Ramipril. Hardly ever get them now. Bit I'm told headaches are not caused by high BP

I was diagnosed in my late 30s with high blood pressure - 155/105ish if memory serves. Bad family history of stroke so high risk - doc gave me 6 months to sort it out through diet and exercise or on the meds. Got it down to about 120/80 and kept it at that ever since but doctor did warn me I was just pushing back the date when I would need to go on the meds. Early 50s now.

For me it was mainly exercise - going from reasonably fit for a desk worker to properly fit. Also cut down significantly on the booze  has multiple benefits - weight loss, lower stroke risk, more likely to exercise without a hangover etc.

I also have taken steps to avoid chronic stress - I don't think infrequent peaks of stress are not an issue but day in day out stress (and associated ack of sleep) very much is.

Going to docs in a month to have a serious chat about future as coming up to the age my dad had a major stroke  - and want to make sure I'm on track to do what is needed keep the odds as much as possible in my favour.

olddog - that's an impressive reduction you managed - if I can do half that I will be happy !

you sound on a par with me iain in age, activity and all the rest. my cholesterol is the main issue, thankfully - somehow - my blood pressure is pretty good. A-M however has taken meds for decades to counter hers. Recently she has got to the stage though of getting a much better control of BP by gradually - without drama - losing weight, and also taking long walks. Not always what can be done I know. That and reducing workload to that which allows a life and less tress - changing jobs when one became too stressful.

My intake of food is pretty good, alcohol maybe less so and sleep at the moment is problematic although not bad. Otherwise pretty fit.

I think it was the combination of factors and changes that  helped control with me - but as I said  I will go on the meds if and when required

Good luck Iain

I'd been high on two doc visits.  Ended up with a 24 hour monitor.  High at work, goes low normal on sofa, and very low in bed. Fine in the end.

Bought a home monitor as well.

Beetroot juice or beetroots themselves are good for BP - I had some before the BP tests as they weren't putting me on those meds.  You can also get it as an extract in tablet form.    It's also good for oxygen uptake on the bike as well.

End result, work is bad for you.  Mine shot up the minute I got into work, despite not feeling stressed.  Too many idiots to deal with.

Salt is a biggie no?

I think it can keep it higher than you'd like -- but I imagine I have much the same diet as A-M - probably more of the biscuits, salt and all the rest of it -- and yet my BP is consistently not a worry, hers has to be closely monitored. So I guess slat interaction with existing physiology..

regarding side effects; they're pretty variable and none is guaranteed (at least none of the things you might "feel").  You need to try them & find one that suits and stick with it*

*and that come with your other question Iain - most people with moderately raised BP feel no effects and don't noitce any benefit from reducing it.  For that reason, any side effects that they do get become their only "experience" of taking the stuff and frighteningly large numbers just stop taking the drugs (many of the studies were with older drugs/different doses, so the side effects were a bit more common but the point still stands today).

Read and re-read this.

www.cardiologistskitchen.com/top-tips/one-month-to-change-your-life-part-3/

If you are going to tweak a lifestyle you may as well start with a good baseline.

So I guess slat interaction with existing physiology

we don't talk about slats on here any more 😉

(try to estimate your current salt intake and then go over to a sensible resource to see how "high" it is and make some changes if needed; BHF does a booklet that'll advise on estimation and reduction, I think - among others, of course)

Cut salt, just don't add it to anything you make/eat.

For me it was job-related stress. I made a major change in that area, and no other, which completely fixed it.

Phhhh... started at 220/160 the nurse shat herself

5 years later 140/90

Max dose of 5 drugs that but cant even remember what they are, probably down to the micro vascular demetia caused by err high blood pressure.

Oooh a squirrel

Mine is also high at 140+/120+ can't remember exactly now ...

I smoke but don't drink much at about a pint a week if lucky.

Cholesterol is also high due to one of the component of blood sugar spike.

A bit overweight so I have dropped about a stone for the last three months and cut most sugar and salt out of my diet.

Doctor prescribed me a course of Atenolol 50mg for my blood pressure but I have not followed up for a second check yet as I was told to go back in 6 month's time.

At one point I could feel pressure on my heart beating and my heart was beating a bit fast but now better.

Oh ya ... I need to sleep more. 🙁

p/s: I think overweight is the main cause for me ... can't shift the fat from my belly ... hmmm

how do you avoid stress?

I've dropped to a single coffee a day, very rarely add salt and reduced beer drinking to once or twice a month (though still have a ciouple of gins and half a bottle of red a week)

I'm generally around 130ish/80 though sometimes I get really weird readings like 140/55, which generally is when my resting hr drops right down to 40 - 42 and i get cold.  GP doesn't seem bothered, and is putting it down to anxiety.

I get alot of headaches, but I put that down to tension, if i take some time out to try to relax I can feel the muscles between my eyes are too tense

how do you avoid stress?

You can help avoid stress by considering things like your job, how much pressure you are under, whether or not that is self-induced, how to reduce it by choosing other options, maybe cutting expenditure to allow that etc. Sometimes it's simply by learning to say "no". A skill many seem to lack.

You can handle stress through some simple things like walking and meditation.

Mine's spiked from 120/80 to 120/90 recently.

Huge amounts of stress going on right now. Fit and dont drink or smoke. Hopefully it'll reduce when this sh1tty period is over soon....

(and my resting HR rate is around 40)

Not sure what heart rate has to do with blood pressure

Mine bp was similar, maybe higher than yours, there weren't any lifestyle changes I could make..mine is genetic.  Been on Ramapril for c10 years..no side effects, bp normal.

Don't know what mine is, but had it measured by the Dr a few weeks ago. She said it was low and whether I was feeling ok. Not sure if I should be worried, but I wasn't given anything.

All that you said, drop caffeine, drink water, eat well, exercise and drop any excess weight if you can. I was feeling generally low, aching, nausea, headaches, couldn't sleep, living on coffee to keep me going at work, lots of stress there too.

After doing the full 50-year medical checks, blood pressure suspected, as on occasions (but not always) was high. Put me on a 24 hour monitor and it was spiking to 187/106. At night too, which is weird.

Also there's family history - all my blood relatives have had heart probs, strokes etc. so for me GP said get on Ramipril as a preventative measure. No side effects.

6 months later lost a stone, BP average currently 128/75 and much of the symptoms are now gone.

Got into the habit now of taking my BP daily to keep an eye on it. If you do end up managing BP a Omron monitor is a good investment. I just email my readings in now to the nurse at the surgery.

White coat syndrome is very definitely a thing too.

I had that, which tickled me, as I work in practices every day and conciously felt zero stress being there, but had two nurse-taken slightly high readings, they put on the 24 hour doobrey and it was fine.

Your all over thinking this.

It's an easy one really.

Its a pump, pipe & fluids system... just remove some of the fluid and the pressure will drop.

Not sure what heart rate has to do with blood pressure

Neither do I just thought I would mention it in case somebody had a useful comment to make plus my BP monitor measures it whilst taking my bp so thought it might be a factor.

Not sure what heart rate has to do with blood pressure

Me neither, but I'm sure reducing your RHR will have at least a little effect on your BP. I stated the effects of alcohol on my RHR merely because I don't measure my BP every night, like my RHR.

It's also occurred to me that on top of stress levels being off the clock, I'm in a state of long term fatigue (comes with the job sadly) but I've been relying on massive amounts of caffeine lately to get by. A triple espresso prior to my last test probably didn't help 😂

Heart rate shows your fitness and a low resting heart rate  I suppose indicates that you are relatively active and fit. Essentially this just rules out that aspect as a cause of high blood pressure! There is no link between HR and high BP..

jamze - sounds very familiar scenario to mine, I suspect I may likely get put on the meds too, also have family history of high BP on my mother’s side.

I had a guy at work day he was trying to increase his BP as "surely higher BP will mean more oxygen to the muscles so I'll run faster".

For low BP, there is nothing they can do unless there is an underlying medical issue. Mine was 100/60 at the last Dr visit, 95/55 is my record, both with the old style manual guage. I get lightheaded regularly when I stand up, especially after exercise. I just need to pause before I walk off else it hits me harder. Thankfully I've not actually fainted yet, come close a few times.

Unlikely to help many others, but, I lowered mine from high to normal.

I was drinking several cups a day of liquorice tea, had high bp, and low rhr. after doing some research online, I found some reports of liquorice tea affecting bp.

A week or two after I stopped drinking it, my blood pressure was down to a safe, normal level, and strangely my resting heart rate increased from low fifties to low sixties, so I believe the two can be connected.

If you think about it, a pump running at a higher pressure would pump the same volume with less pumps, or beats, as a lower pressure one would with more pumps, or beats, so my theory is, the body may compensate for high blood pressure by the heart beating less often.

I've been battling it for a year (I was in the heart attack range ffs) and have managed to get it to normal by doing a few things -

No alcohol

Meditation (head space app is great)

A lot less caffine (i have maybe one or two cups of green tea with lemon a day)

Reduced and switched to himalayan salt

More exercise

Garlic extract - i get this from holland and barrett but be warned it gives me crazy lucid dreams!  https://www.hollandandbarrett.com/shop/product/holland-barrett-odourless-garlic-capsules-3000mg-60031525?skuid=031525

It's doable but you'll be fighting it the rest of your life. Once it gets hold of you it never lets go

Thanks for all the info. belfastflyer, that sounds impressive reduction. Is that without meds ? It must have been pretty high !

Doc has me on 10mg of lisinopril to be safe. I'm looking to come off it asap but the dr is (quite rightly) wanting to see if I can maintain the lifestyle change long term.

I found out when i went for my yearly Bupa check, I could tell there was a problem as they did an ecg etc when it wasnt part of the check. They told me to see my GP asap 🤣

Good you caught it I guess !

 you’ll be fighting it the rest of your life. Once it gets hold of you it never lets go

I disagree

himalayan salt

Of course there's lower pressure up there, I like your thinking.

Mine measures fine but I still get a bit dizzy when standing up sometimes, so I wouldn't want it any lower.

41 here and I reduced mine through more exercise. Too young kids meant I was only getting out on the bike sporadically. Joined a gym and do a high intensity circuit class, boxing, core and functional fitness classes. Way more work than MTB and has made a huge difference. Feel much better too.

I'd listen to what the GP says. For me, I'd got to a position where I wasn't exercising/biking because I felt so crap combined with no free time 'cos of work. Vicious circle, and GP advised me against launching into lots of exercise. Use the pills to get the BP down combined with healthier lifestyle, and you then feel up to exercising. I was dead against the pills, but on a very low dose and no issues with them.

Now enjoying the MTB again. Bought a new bike yesterday - first in 10 years 🙂

24hr test could turn out to be fine. Tests at GP induce "white coat syndrome" with higher than normal levels. Had a 24 despite a little high at GP, and no problem.

Still though, family history of high BP and I've been top end of normal (in US would be diagnosed with prehypertention which is a non condition but gets people to pay for drugs).

Exercise has kept BP in check. Resting HR can be high and I know that's the booze. Trying to cut down as that's causing other issues. High HR itself shouldn't be much of an issue I think. Though if I've not been drinking the resting rate freaks me out as it's 40 something and I feel like it's going to stop!

Beetroots, I think my dad has been told he can't eat them. He's on a cocktail of drugs ever since a bypass op and some change in drug means he can't eat them now. Maybe lowers BP too much for him.

If you think about it, a pump running at a higher pressure would pump the same volume with less pumps, or beats, as a lower pressure one would with more pumps, or beats, so my theory is, the body may compensate for high blood pressure by the heart beating less often.

If that was true my resting heartrate would be low...it isn't, never has been

I was going to mention liqorice, as it is a quite well researched as a blood pressure raiser...but didn't think anyone could be taking enough of it to be affected...i was wrong

^^ actually reading above about liquorice, it might have been that he's not allowed. Sure he'd talked about beetroot also.

Thanks for all the advice, thoughts. Will be seeing GP sometime this week so have a lot more info now.

.....oh, and I got some beetroot tabs from Amazon, worth a punt !

24hr test done and daytime ave 144/97. Seeing GP on Monday and expecting to get put on Ramipril. Have a good mate who is a GP and he agrees that is likely outcome. The Omron I bought from Amazon ties in pretty well with the 24hr NHS one, so will be good for keeping an eye on it.  My mother and her father were both on meds from their mid 50’s so genetics seems to be at least part of it.

Stress is a key thing here.  also learn biofeedback - sit with the monotor on taking regular readings ever few minutes and learn how to relax and drop it.  I got bored on nightshifts and did this.  You can drop your bp by 10 - 20 pts just by thinking about it

Also as above, mindfulness, / meditation / deep relaxation stuff.  It does help

For low BP, there is nothing they can do unless there is an underlying medical issue. Mine was 100/60 at the last Dr visit, 95/55 is my record, both with the old style manual guage. I get lightheaded regularly when I stand up, especially after exercise. I just need to pause before I walk off else it hits me harder. Thankfully I’ve not actually fainted yet, come close a few times.

I run 100/ 60 normal.  Lowest I have seen is 78 / 42.  I have fainted quite a few times and have the scars on my head to prove it.  I have had to teach myslef to get out of bed slowly!

Stress is a biggie.  My sister has been on BP meds for years, since her early 30's.  I got away with my 24h test as my BP dropped massively once home relaxing and asleep.  Goes through the roof with the drive to work and work (used to cycle to work until my back was broke).

Beetroot extract tablets might be worth a shot - it does help apparently - certainly helped when I was tested.  If you are constantly high, and changing diet etc hasn't worked then it's best on the meds. Some folk are genetically more likely to get it.  I have to keep an eye on it now, but had a particularly stressful few years.

Yeah, I found at home I could bring it down a good 5 plus points but having some calming meditative thoughts an direction sitting for a few minutes. When I had the 24 test on I tried to live as close to normal a pattern, so work, kids (no biking) and a beer (just one) in the evening, plus a coffee both days. Did t see the point in getting it artificially low to stop me going on meds that might prevent a stroke !

Best of luck Iain. 💪🏻

I have just finished my first week on meds. Taking 5mg tablet of Amlodipine. No side effects at all. I suffer from white coat syndrome too. I had a pre op for an impending hernia op and BP was 160/118. My Omron at home has been measuring around 140/95. The doctor said that white coat syndrome or not with s BP reading of 160118 in the morning of my op they would send me home.

So to lower it for my op I’ve gone on the meds. Im carrying 10kg more than I should be , drink maybe a little more red wine than I should , but also exercise lots (mtb, rowing , karate , ccts, - something everyday). However I don’t think I can lower the BP naturally- I should have gone on the meds 5 years ago!