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British Heart Foundation
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Blood Pressure

How do I control my blood pressure without medicine? I have been to GP and she advised me to relex from stress because recently my dad had heart attack. My GP not given any medication for now.

I was in A&E yesterday becaue my BP shoot up to 174/106 and not given medication again by GP.

Please advise me how can I control my stress and blood pressure.

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I recommend that you watch the film "Forks Over Knives". It will show you that you can clear out your arteries. It is on a website of the same name, Netflix, YouTube. It is about medical dietary research, including a massive study of 800,000 Chinese people. You might find it helpful, I did.

The ideal BP is 120/80. Mine has been as high as 240/140 but went down to 190/100 with treatment in 2016. I still had a mini-stroke in 2017 though. I started a Whole Food Plant Based (WFPB) lifestyle in March 2018. My BP is now 120/80.

The ideal cholesterol is below 5. Mine was 6.5 for years, nothing budged it until this diet. It is now 3.7.

My weight was 14.5st and is now 12.5st, the same as when I was in my twenties.

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Thanks for your advise really appreciate. I will watch the movie.

I have been converted to vegetarian last year because I had kidney stones I lost 18 kg so far 82 to 65 kg. I have very bad history of high cholesterol was 8+ and I am on medication so it came down below 7. I have given blood this morning to find out new status.

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Would you mind to send me the YouTube link for the movie so I hit the right one?

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If you know someone who has a playstation or Humax box you can just search for it on Netflix. I couldn't find the full version on YouTube but found this (Netflix):

netflix.com/gb/title/70185045

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High cholesterol? Watch these, they are only a couple of minutes apiece:

healthunlocked.com/bhf/post...

healthunlocked.com/bhf/post...

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Thanks a lot really appriciate

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Diet is te best way. YOu may not want to go as far as jimmyq suggests but altering your diet to one suggested by the BHF does work. Mediterranean diet; barely any red meat; tons of fruit and veg and cut carbs and above all SALT. Try your local Minds Matters; you can self refer and you can get telephone counselling to help deal with stress if you prefer that to one to one.. There's a long wait for CBT. Have you tried phoning Samaritans when the stress gets bad? They are not just here for suicidal people but just to listen and it really does help to offload.

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Have you thought about trying Yoga, Pilates or even Mindfulness?

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I think a 24 hour BP monitor might be an idea. One of my GPs told me that when people claim "white coat hypertension" it is true for some but for others it is raised for much of the day.

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I was on many BP meds. Got into walking 🚶 30 mins daily, which really helped get it down, now on low dose meds and feeling much better, the walking also helps cope with stress, good luck x

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Exercise is good, especially if you are stressed as you can work off any frustrations. I've also been recommended an app called 'Insight timer' which is quite calming. You really don't want to start down the medication road if you can possibly avoid it.

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"How do I control my blood pressure without medicine?"

1. Reduce salt. For me personally this was incredibly effective, salt reduction lowered my blood pressure by virtually the same amount as all the prescription medicines combined.

2. Aerobic exercise. It's remarkable how much lower your blood pressure is after serious aerobic exercise. My blood pressure now averages about 115/70 (it used to be about 145/90), however if I measure my blood pressure an hour after coming back from the gym it's often 95/62, and even five or six hours later it will often be 105/65.

3. Lose weight. Your waist measurement should be half your height or less. And don't be deceived into thinking your trouser size is your true waist measurement, clothes manufacturers flatter us with false measurements. Use a tape measure!

4. Pack in smoking.

5. Reduce caffeine and alcohol.

6. Eat plenty of fruit and veg that's rich in potassium.

7. Manage your own stress through breathing exercises, mindfulness, meditation, stopping looking at your mobile phone so often, or going for a lunchtime walk. Whatever works for you. My wife, who is a counsellor, told me two surprising tricks to materially reduce stress levels. Firstly, to sincerely thank people when they do something for you and to spend some time each day identifying things you should feel grateful for, in other words practise gratitude. And secondly to pause and savour things, be it the taste of a mouthful of food, or a cool breeze on a warm day, or a clever phrase you hear on the radio. Just stop and take a moment to reflect and enjoy that small experience, in other words practise savouring. Try it, spend some time consciously practising savouring and gratitude and see how you feel.

Most important of all, do the things on the list that are hardest. For you personally I'll bet they're the ones that will deliver the greatest benefit!

Good luck.

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I like the gratitude and savouring ideas. I will give them a whirl.

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Thank you so much for this very useful information. I am on low dose medication for high BP but I am hoping to come off it in the not too distant future especially as I am trying all the things you have listed. What a very insightful and lovely wife too!

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Meditation.

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Hi there I went to drs 2 weeks ago for 5 year health check , Had Bp 210/112 , Was given Bp pills and sent away and told nothing I could do as wasn't overweight etc. My cholesterol levels fine 4.25. Didn't want to just take pills without trying to see if change in lifestyle would help. So have changed diet slightly my diet, and following (almost) the Dash Diet, like other people have said, Loads of fruit, veg, beans pulses, nuts and hole foods, no ready meals!! I exercise everyday and have started doing yoga again, concentrating on breathing and relaxation. My blood pressure is now 140/94 Not brilliant but in the time since seeing Dr pills probably wouldn't have done more. Like you have been stressed lately so trying to make time for relaxation too.

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Fantastic! Well done!

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if you are still dealing with it I would suggest getting Generic Lopressor(http://www.medexpressrx.com/generic-lopressor-metoprolol.aspx) which is used with or without other medication’s to treat (hypertension)or high BP. Depressing high blood pressure helps avoid strokes, heart attacks, and kidney harms. This medicine is also used to delight chest pain (angina) and to progress survival after a heart attack.

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