High blood pressure can damage your arteries and lead to heart disease. So, if you have this condition, it is vital to figure out ways to get it under control. If you are trying to circumvent the need for medication, you may be looking for quick ways to lower blood pressure.
There are several lifestyle changes you can make that impact your blood pressure such as reducing the amount of sodium (salt) you eat, cutting back on alcohol and caffeine, losing weight, exercising, finding ways to destress, quitting smoking, and using supplements.
Read on to learn about quick ways to lower blood pressure and effective long-term strategies for maintaining healthy levels.
What is High Blood Pressure?
High blood pressure, or hypertension, occurs when the force of your blood against your blood vessel walls remains consistently too high. Over time, this increased pressure can lead to serious health complications. Blood pressure is measured using two numbers: the systolic pressure, which reflects the force when the heart pumps blood into the arteries, and the diastolic pressure, which measures the pressure when the heart rests between beats.
Blood pressure is measured using two numbers:
Systolic Pressure (top number): Represents the force of blood against artery walls when the heart beats.
Diastolic Pressure (bottom number): Shows the pressure when the heart is at rest between beats.
These measurements help determine if your blood pressure is within a healthy range.
According to the American Heart Association, a healthy blood pressure reading has a systolic number of 120 or less and a diastolic number of less than 80. If you are getting consistent readings of 130 or more on your top number, then you have high blood pressure.
Your doctor will take your blood pressure using a blood pressure cuff every time you go for a visit. If they notice several readings of higher numbers, they may recommend you start taking your blood pressure at home and record these readings.
Consistent high readings are an indication of hypertension. If you have 180/120 mmHg readings, you should seek emergency care. Untreated high blood pressure can lead to severe health consequences such as cardiovascular disease, heart attack, and stroke.
How Does High Blood Pressure Affect Your Body?
High blood pressure is more than an arbitrary set of numbers. This disease can worsen without treatment and can lead to low quality of life, many health risk factors, and even death. When your arteries are healthy, they are flexible and strong. The inner lining is smooth and blood flows easily through them, supplying your body with the nutrients and oxygen it needs.
But, high blood pressure causes damage to the cells of your arteries' lining. The increased pressure makes the walls less elastic, limiting the blood flow throughout the body. High blood pressure also makes it easier for fats to accumulate in the damaged arteries.
The constant pressure over time will weaken the artery wall and cause part of it to bulge. This bulge is an aneurysm that can burst at any time. Aneurysms occur in any artery and the bleeding one causes when it bursts is life-threatening.
Heart Health
Blood pressure also affects the heart. It can lead to Coronary artery disease (CAD) which is when there is too little blood flow to the heart, causing chest pain, irregular heart rhythms, and possibly heart attack.
Since high blood pressure strains the heart, it can weaken the muscle or cause it to become stiff and not work properly. Eventually, the heart is overwhelmed and it stops working properly, leading to heart failure. People with high blood pressure levels have a higher risk of heart disease.
Brain and Kidney Health
Besides heart problems, high blood pressure can also cause damage to the brain. People with high blood pressure are more likely to suffer a stroke. Hypertension can also limit blood flow to the brain which may impair cognition and even contribute to dementia.
The kidneys also need healthy blood vessels to filter waste from the blood. If the blood vessels are damaged, this filtration is impaired and wastes can collect leading to kidney failure. High blood pressure can also impair your vision. The blood vessels in the eye can become damaged and the lack of blood flow can cause nerve damage, retinopathy, or choroidopathy.
Blood Pressure and ED
Ongoing high blood pressure can also cause erectile dysfunction. This condition is more common in men over 50. The limited flow of blood to the penis can make it hard to get and keep an erection. According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 30 million men in the United States are affected by erectile dysfunction.
Erectile dysfunction is often considered an early warning sign of cardiovascular issues, as both conditions share underlying problems with blood flow.
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Tadalafil is FDA-approved for treating pulmonary arterial hypertension (PAH) due to its blood pressure-lowering effects. Its daily use not only enhances erectile function but also offers consistent cardiovascular support, particularly for men with high blood pressure and blood flow-related issues.
Important Safety Note: If you are taking nitrates for chest pain or heart problems, you should not take Tadalafil. Combining these medications can cause a dangerous drop in blood pressure. Always consult your healthcare provider before starting any new treatment.
At Male Excel, we offer daily Cialis (Tadalafil) as part of our treatment plans, ensuring you receive a safe, effective dose that promotes both heart health and sexual well-being. Consult with one of our licensed providers to see if Tadalafil is the right choice for you.
Ways to Naturally Lower Blood Pressure
There are several lifestyle choices you can make to help you naturally lower your blood pressure. If you have had a couple of high readings the last few times you were at the healthcare provider, try these natural ways to lower high blood pressure.
Reduce Sodium
Salt causes your body to hold onto water. Extra water in your blood causes more pressure on your blood vessel walls. So, lowering your salt intake can help lower your blood pressure. A small reduction of sodium in your diet can improve your blood pressure.
Healthy individuals should limit their sodium intake to 2,300 milligrams (mg) a day. If you are on a low-sodium diet you should have 1,500 mg a day or less.
To lower your sodium intake read food labels, eat fewer processed foods, use herbs and spices rather than salt to flavor food, and cook without adding lots of salt.
Cut Back on Alcohol and Caffeine
More than 3 alcoholic drinks in one sitting temporarily raises blood pressure. Binge drinking (4 drinks or more within two hours) can raise blood pressure long term. By cutting back on alcohol, you can lower your systolic pressure number by about 5.5 mm Hg and diastolic pressure by 4 mm Hg.
Someone with high blood pressure should limit alcohol consumption to about a drink a day for women and two a day for men.
Caffeine may spike blood pressure in the short term, but there is no evidence of its long-lasting effect on blood pressure. However, some people are more sensitive to the effects of caffeine than others. It may be wise to avoid having caffeine before taking your blood pressure or participating in an activity that already raises your blood pressure.
Most healthy adults can consume around 400 mg of caffeine a day, but if you want to try to limit your caffeine intake, try 200 mg a day instead.
Lose Weight
Another way you can lower your blood pressure is to maintain a healthy weight. Obesity accounts for about 65-78% of primary hypertension cases. This may be due to changes in metabolic rates, alterations to the cytokines, renal changes, and an overactive sympathetic nervous system.
People with obesity can also suffer from trouble falling asleep or sleep disruptions such as sleep apnea, which also further raises blood pressure. So, weight loss is an effective weight to manage blood pressure. Losing 5% of your body weight can help to significantly lower your blood pressure. It will also improve your heart health
The best way to do this is by eating healthy and exercising regularly. Some people with borderline hypertension try the Dietary Approaches to Stop Hypertension (DASH) diet to manage their high blood pressure. The DASH diet is a healthy diet consisting of a balance of whole grains, fruits, vegetables, low-fat dairy products, unsaturated fats, and lean proteins.
Try to avoid processed foods packed with carbohydrates. You may also want to include foods rich in potassium. Potassium can reduce the effects of sodium on your blood pressure. The more potassium you eat, the more sodium you lose through your urine. The daily recommended intake of potassium for men is 3,400 milligrams.
Here is a list of potassium-rich foods:
- Apricots
- Kiwis
- Prune juice
- Cantaloupe
- Lima beans
- Acorn squash
- avocados
- Yam
- Spinach
- Buttermilk
- Yogurt
- Catfish
- Clams
- Tempeh
- Herring
- Rainbow trout
- And many more
Try to avoid taking in too much potassium. You can have side effects such as nausea, vomiting, irregular heart rate, and muscle weakness with very high potassium levels. Before starting a potassium supplement, be sure to consult your healthcare provider for medical advice.
Exercise
Not only will exercise help you lose weight, but it is also good for your circulatory system. Regular physical activity can lower your blood pressure by about 5 to 8 mm Hg. The current guidelines for exercise are to do moderate-intensity exercise for 150 minutes a week. That amounts to about 30 minutes a day, 5 days a week.
Be sure to incorporate plenty of aerobic exercises such as walking, jogging, cycling, dancing, and swimming. You can also do high-intensity interval training (HIIT) which alternatives intense activity with lighter activity. Strength training is another great way to reduce blood pressure.
Regular exercise will positively influence your overall health.
De-Stress
Stress can also contribute to high blood pressure. It is important to identify stress triggers. If you have certain tasks or events that cause you stress, try to avoid them.
Avoid taking on too many tasks. Prioritize what is essential and allow yourself plenty of time to get everything that needs to be done in a day.
Try to find ways to resolve conflicts either with family, friends, or work peers. Either talk to them directly or seek professional counseling.
Take time each day to sit quietly and rest. Practice deep breathing, especially when you can feel yourself getting overly stressed. Meditation is another way to reduce stress. Taking a walk, volunteering, or participating in a hobby can also give you a chance to calm down. Try breathing exercises when you are getting overwhelmed.
You can also practice mindfulness, taking time to think through your stressors and find ways to be grateful for the positives in your life.
Stress not only affects your blood pressure but can lead to other health conditions, so it is important to learn how to get it under control.
Quit Smoking
If you smoke, quitting is another healthy lifestyle choice you can make to lower your blood pressure. Smoking increases your blood pressure. Quitting can help you to lower your risk of heart disease and live longer.
It can be hard to quit smoking, but there are many programs available now to offer support to people looking to successfully quit. You can also talk to your healthcare provider about ways that you can quit smoking.
Use Supplements
Low calcium intake can often be associated with high blood pressure, according to the National Library of Medicine (NIH). So, if you have trouble getting enough calcium in your diet, you should consider adding more calcium-rich foods or possibly a calcium supplement. You can also consider taking potassium supplements since they aid with sodium management.
As with any supplements, be sure to consult your medical professional before starting any new supplements, especially if you are taking medications, as some supplements interact with certain medications.
When You Need to Consult Your Doctor About Medication
For some people, blood pressure medications are necessary to treat the condition. If you have tried changing your lifestyle or your blood pressure is rising to dangerous levels, you need to seek medical intervention.
People with consistent systolic pressures over 140 and diastolic blood pressures over 90 probably need medication. Your age, general health, and other factors will help your doctor determine whether or not you need to be on blood pressure medication.
For men specifically, hormone balance plays a crucial role in managing cardiovascular health. This is where Testosterone Replacement Therapy (TRT) can be an effective solution.
Consider Testosterone Replacement Therapy (TRT) for Heart Health
For men, managing hormone levels can play a significant role in cardiovascular health. Low testosterone has been linked to increased cardiovascular risks, making Testosterone Replacement Therapy (TRT) a potential option for those with high blood pressure.
Recent research has shown that maintaining healthy testosterone levels can support cardiovascular health. In fact, the FDA recently removed the cardiovascular warning label from testosterone products, highlighting the growing evidence that TRT does not increase heart disease risk when appropriately managed.
A study published in the Journal of the American Heart Association found that men undergoing TRT had a lower risk of major cardiovascular events, including heart attacks and strokes, compared to those not receiving treatment.
At Male Excel, we offer a safe and effective TRT protocol with 60-day follow-ups, providing peace of mind for those concerned about heart health. If you suspect low testosterone might be affecting your health, consult with one of our licensed providers to see if TRT could benefit you.
Conclusion: Quick Ways to Lower Blood Pressure
There are many ways that you can lower your blood pressure naturally. Reducing sodium, alcohol, and calcium intake, managing your weight, exercising, destressing, quitting smoking, and using supplements may help someone who is experiencing the beginning stages of hypertension to get their blood pressure back down.
However, if you are consistently experiencing high blood pressure readings, even after you've made lifestyle changes, it is important to seek medical intervention.
Find out if TRT Can Help You
TRT from Male Excel
