[marilynmom]

I'm not asking for medical advice! I've already seen my Dr.

I've gained some weight since having my kids (about 20 pounds I need to lose) and am currently slowly losing it by watching what I eat and working out most days of the week. I'm sure my weight gain has added stress to my heart but it really shocked me to see my blood pressure had gotten higher (it was about 150/90 avg on one of those at home monitors), I was actually embaressed but it has really motivated me to keep losing the weight and working out.

For those who also have high blood pressure or have had it in the past, what did you do besides medications? I'm not willing to go on medications and my Dr agrees, I know lifestyle changes are the best way to go. How long did it take to see a change in your bp? What exactly did you do to lower it?

[jahra]

Try a consistant walking program-daily walk for one hour at
a good pace. Watch your fat, sugar and salt intake, aim for minimal
in these areas.

If you can add more exercise, thats helpful too.

Good luck!

[FutureNurse35]

I would get into an exercise program, drink plenty of water, increase fruits and vegetables, eat whole grains, use spicies, detox once every six months, count calories, eat chicken without the skin, reduce beef intake.

[marilynmom]

I do workout for an hour about 5-6 days a week so that is no problem. I've started increasing my water and I do eat pretty healthy overall. I guess as the weight comes off the bp will go down as well. I always though that 20 pounds over wasn't *that* big of a deal, but my body apparently doesn't like it!

It just kinda scared me

[LoriAlabamaRN]

Due to a steroid regimen, I gained quite a bit of weight and as a result my bp went way up, stayed at around 160/100 without meds. I had to get on Atenolol for a while. Fortunately, I have lost 90 pounds recently and no longer have to take any bp meds. My bp stays around 120/68 now, and it's a relief not to have to mess with medications for it!

[Tweety]

Good luck to you.

In addition to loosing weight try eating foods high in Potassium. This has been shown to keep BP down.

Foods high in potassium include fruits and vegetables, but also juices like Odwalla, Naked Juice, and Evolution. These are expensive, aslo drink V-8 (Low Sodium) which is loaded with potassium.

Cutting back on sodium helps too, but that is well known.

Good luck.

[marilynmom]

Originally Posted by Tweety

Good luck to you.

In addition to loosing weight try eating foods high in Potassium. This has been shown to keep BP down.

Foods high in potassium include fruits and vegetables, but also juices like Odwalla, Naked Juice, and Evolution. These are expensive, aslo drink V-8 (Low Sodium) which is loaded with potassium.

Cutting back on sodium helps too, but that is well known.

Good luck.

Thanks, I was not aware of the Potassium issue. I'll get some of those juices, especially the V8 ones which are not too expensive. I am *very* sensitive to salt in general (I swell up! lol) so I need to just be more careful with salt too, thanks for the reminder.

[CrazyPremed]

MM

I was diagnosed with high BP 2 years ago. I was mad too - I work out on a regular basis (cardio, and intense weight training) have more muscle mass than most guys my height (and taller) and I have a BS in Exercise Physiology! I was told that losing 20-30 pounds (I'm 6'3") would probably allow me to stop the medication and get back to a normal BP. I'm halfway there.

If I were you, I would take the meds until you reach your desired weight. Even if you lose the weight over the next three months, having a high BP may still cause some small damage. There is no need to take that risk. In addition, the meds (especially the diuretics) can make you feel better and help with the swelling response from sodium. This can make exercising easier, and assist with weight loss. Good luck, and keep us posted on your progress!!

CrazyPremed

[marilynmom]

Well after stopping my hormonal birth control (which my Dr though could be a cause of my higher blood pressure) and upping my intake of potassium, watching salt, and drinking more water my blood pressure is down to 130/88 as of this morning!!! I'm thrilled Just wanted to share, thanks for all the good tips. I still want to see it lower but at least it is in the normal category and not high. I"m sure as I keep losing weight as well it will come back down to where it was.

[indigo girl]

Originally Posted by marilynmom

Well after stopping my hormonal birth control (which my Dr though could be a cause of my higher blood pressure) and upping my intake of potassium, watching salt, and drinking more water my blood pressure is down to 130/88 as of this morning!!! I'm thrilled Just wanted to share, thanks for all the good tips. I still want to see it lower but at least it is in the normal category and not high. I"m sure as I keep losing weight as well it will come back down to where it was.

Here is an inexpensive, nonmedical home remedy based on a study at Univ of Chicago where docs studied the Asian custom of using celery to help with this problem. The ingredient in celery (3-n-butyl phthalide) causes the muscles lining the blood vessels to relax, allowing blood to flow more easily, and BP comes down. Eat 4 ounces of celery daily, about one cup chopped. Try this for a week or two. Don't remove the strings as they will remove excess waste material in the bowels (an added bonus). This is also good for joint stiffness, particularly in the knees.

According to another study (Journal of Ethnopharmacology 99;65(3):2.31-6), hibiscus tea (Hibiscus sabdariffa) will lower BP quickly, but you may have to keep using it. To make it, use a heaping tsp of the dried plant in a quart of boiling water. You can get this from Penn Herb or possibly from Frontier. This is a traditional remedy for HTN in Iran and other countries. The subjects in this study had an average drop of 11.7% in systolic BP and 10.7% in diastolic BP. Drinking flowers sounds rather pleasant.

I've read in two different articles about the use of lycopene to lower BP as well as to support prostate health. It also has beneficial effects on blood lipids, lipoproteins, and oxidative stress markers. If you can't eat enough tomatoes, you could try Lyc-O-Mato. According to an article in the American Heart Journal this supplement did lower BP in people with mild HTN. It's a tomato extract. The participants in the study took one cap (250 mg) daily for 8 weeks. That would provide 15 mg of lycopene (the amount in 3 ounces of tomato sauce).

Fish oils also reduce BP naturally as does grape seed extract which also reduces LDL cholesterol levels ( in a recent study done at Univ of Calif, Davis). Three previous studies in animals by the same research team showed that grape seed extract may also prevent atherosclerosis. That would be 300mg daily. The American Heart Association recommends fish oils for all adults at risk for heart disease (most of us?). For correcting HTN, raising HDL, reducing C-reactive protein, lipoprotein A and inflammation, 1000mg per day or more.

Hope this is helpful. I am positive there are other foods, minerals, and herbs that are useful. Tweety's suggestion about the postassium is right on target also. Good luck.