High Blood Pressure - reducing using diet and exercise

And, PinkCosnos, if all this doesn't work, take the medication. High blood pressure is dangerous. I take the hbp medication and it has worked well, lowering my risk of strokes and heart attack, and have had no negative side effects.
I am a good weight, exercise regularly, drink wine only when out with friends ( once or twice a month) and haven't used salt in food since preparing baby food for my firstborn, now aged forty seven.
It's not always about lifestyles.

growstuff
I should have put a 😂 after my remark about not being happy clappy. I knew you didn’t mean it that way.

petra

growstuff
I should have put a 😂 after my remark about not being happy clappy. I knew you didn’t mean it that way.

No probs! With no other clues other than what we write, it's easy to misunderstand on social media. I just wanted to clarify what I meant.

Kate1949

I hope the tea helps you PinkCosmos. I have been in a terrible state over my BP. I have never, ever had BP as low as it has been lately, today's being the lowest I can remember, even with my medication.

Don’t worry. mine is usually lower than that. Try drinking more water.

Oh no I'm not worried. I'm thrilled.

amzn.eu/d/fdANhPE

PinkCosmos this is the hibiscus tea I have.
I make it in a big mug as it's quite strong, though I could use a teapot!

Should have said it's nice made with iced water in hot weather.

https://www.gransnet.com/uploads/talk/202501/medium-272411-img-20250128-231622-756.jpg https://www.gransnet.com/uploads/talk/202501/medium-608695-img-20250128-231603-188.jpg

I take this one

I've had high blood pressure for decades, I've been on meds for it for over 30 years. I'm not overweight, I don't use salt in cooking, I take plenty of exercise. I don't know what causes it. I take my own readings at home and send them to the surgery when asked. My bp did reduce when I started to eat a low carb diet, and I think the two are linked.

I always take my BP at home and take the readings in to the doctor or nurse when I have an appointment because I have white coat syndrome. This is with their agreement. I am on two different medications for the condition.

Just another tip when having your B/P taken, ask for a larger cuff. My arm is not that big (I'm a 16) and a regular one fits but my B/P is always lower when taken with a larger cuff. They will have one in hospitals.

As an outsider it just seems straightforward to me. Three stone over weight is a lot, cooking from scratch is good but your meals are obviously too tasty. If you don’t already have one use a smaller plate and eat a lot of a large variety of vegetables but without dressings and butter. Use herbs for flavour and cut out salt.
Your alcohol intake was quite huge, good that you have stopped that.
There are lots of very short exercise programmes online, around 5 minutes so easy to manage and fit in. I try to do 3 a day having found ones I like after experimenting.
The NHS are doing a healthy living 12 week course in some areas, online line weight loss, Slimming World subscription, free swimming etc. Called Gloji worth finding out if available in your area.
If it is it’s for everybody not just if on benefits!

I first "encountered" high BP when 37 weeks pregnant with first DD (she is nearly 45) and was ordered complete bedrest. It righted itself after the birth. Many of my ancestors (including dad and uncles) died from heart attacks in their 60s, but checks and treatments weren't as common as they now are.

My BP became an issue again 13 years ago, age 60, when I had a TIA (minor stroke) and I've been on medication ever since (Ramipril). I've had spells of "heavy" drinking (wine), smoking, and being overweight but since addressing all these, and getting regular exercise - albeit not strenuous - my BP has been pretty stable (slightly below normal) until diagnosed with A-Fib 10 months ago. That is now treated with medication and all seems well.

So yes, adjustments to lifestyle certainly help, but it ain't easy. Most of these things creep up gradually so working on them gradually too is most sustainable, and not a mega shock to bear.

I substituted Zero alcohol wine (it took a while to find an acceptable one and then a while to stop mixing it with proper wine, but now I can't abide normal stuff at all), an e-cig (now cutting down on that too) and bought a treadmill. The latter is a nuisance at the back of the lounge but living on a steep hill means I can get on it in wet/snowy/hot weather and do my bit. Might not suit everybody.

My BP is now mostly normal and have been able to reduce the medication, though I guess my ancestry means I will never be able to stop it altogether.

I've had home BP monitors for most of that time and the GP reckons even the cheap ones are fine. It is not an exact science and some days the readings are a tad high or low, but as others have said if you take readings 3 times a day they should show if there is any danger. However - do not become neurotic about it. Once it is under control, once or twice a week is generally fine.

Good luck.

I could have written this! My GP surgery now have a self service BP machine and when I went for a diabetic review on Monday it registered high. I explained this to the health care assistant who agreed to use my own readings. I then got a message from the surgery saying that my BP was a little high (based on their machines readings) and to go back in 2 or 3 weeks and check it. Checked it on my own BP monitor and it's fine....but when I go back to the surgery it won't be! I'm worried that if I get medication based on the surgery readings it may take my BP too low!

I was told my BP was high when I agreed to a random BP test at my pharmacy.

I am your age, 67, and have never had high BP though I was the heaviest I had ever been at the time and not happy about my weight.

I stated quite clearly that I didn't want to a BP machine of my own, and certainly didn't want medication on the basis of one reading.

The nurse saw me the same day and I asked her to do it in a different arm. The reading was lower, but she asked me to go back a month later which I did. My BP was normal, but at the high end. She suggested I go back for another check in 6 months.

Since then I have changed my diet to a mediterranean based one (all from scratch but easy recipes) and lost almost a stone in weight.

My sister resisted taking medication for years (she is now in her early 70s) but her GP said that the older you get the more chance your BP will rise and no end of alternatives or breathing exercises will make any difference. It is an age thing and she now takes the medication to avoid having strokes etc.

I think for some people medication will eventually be inevitable and it isn't without risk refusing it, but losing weight, a healthy diet and some exercise will definately help more than any items that you have to pay money for and have no scientific basis for working.

I wish you well and hope you can crack this too!

I'm 66, probably could do with losing a stone. Do Swim and gym and am active. . My BP can range from high normal? To high. The GP doesn't seem worried. It concerns me though as it goes up when I exercise...I know it should but it's a concern .

I am like others have this white coat syndrome. Goodness only knows why. My BP shot up during the pandemic and was 260 plus. I was immediately referred to the local Cottage Hospital where I saw a very tall Dutch Doctor who took my BP and said well I haven't got any BP tablets I will go down the Ward and see if I can borrow one, which he did. I came home and contacted the surgery the next morning and I have been on 2 BP the morning and 1 in the afternoon ever since. I also cook from scratch, like the odd glass of wine, being 80 I am not giving up everything at my age. Dont smoke, never have. Live a very quiet and boring life.

No rhyme nor reason for having high BP. may be some people just do.

Sorry Primrose, my thoughts are with you.

Hibiscus tea,no added salt,gently try to reduce weight,when you take your blood pressure take it twice in a row,write every
reading down and after 2 weeks average the readings.
Try not to worry by persevering you will get it down,maybe
just one glass of wine,good luck.

I would go he food and exercise toute and delay meds until 6 month review.
Well done for no alcohol. However having a large glass wine say three times a week may be the balance you can achieve long term.
It depends what you define as bad diet. Imo as you're three stone overweight, your diet is not good. You don't achieve this metric eating g too much protein or above the ground vegetables.
Cut your carbs back to one or two meals a day, smaller portions, and choose 2 per day from pure oats, sourdough bread, sweet potatoes, brown rice, wholemeal pasta. No need for biscuits, sweets, cake. 2 squares dark chocolate if you want. Sugar inflames all of your body so you will be helping your immunity too.

The and route.

For an accurate BP reading you need to take one on each arm several minutes apart. One GP makes my husband take 3 readings then average it out.

For the life of me I just don’t understand why seeing a doctor causes people’s BP to rise. What is the point of getting stressed about it? It’s a painless procedure and you can do nothing about it at that stage anyway.

I do have high BP and am overweight, my mum was not overweight but had high BP and meds from 40 years old.

I have taken meds for 15 years, my weight goes up and down and I’m overweight because I’m rubbish at portion control.

I now have a couple of conditions that makes exercise (& sometimes even walking or getting out of bed) very difficult.

I have no idea either Primrose. It's completely illogical but I go to pieces at the thought of that machine. I know it's ridiculous but that's what happens. 🤔

No amount of mindfulness or breathing or pilates or yoga will get your high blood pressure down it has to be medication not meditation. Well, you can meditate of course but it can’t replace the tablets.It’s not all down to carbs and exercise either.
My stick thin Mum has had high blood pressure for forty years and she’s as fit as a flea and eats very healthily.It’s kept in check by the tablets.

Oreo

No amount of mindfulness or breathing or pilates or yoga will get your high blood pressure down it has to be medication not meditation. Well, you can meditate of course but it can’t replace the tablets.It’s not all down to carbs and exercise either.
My stick thin Mum has had high blood pressure for forty years and she’s as fit as a flea and eats very healthily.It’s kept in check by the tablets.

Correct Oreo. My husband is not overweight and has very high BP for decades. It often takes more than one pill to keep it in check. My husband has been on a cocktail of about 7 different drugs, all for BP. Each time they add one he asks if he can come off another but they won’t let him. They say it is the combination that works for him. Well, it was until he had his stroke. 😢