Blood pressure

[Raphael]

So I went to the Doc yesterday, because I've been coughing for nearly a week (mild case of bronchitis) and while I was there I got him to check my blood pressure as my dad has been at me about it being a bit on the high side. (he has his own sphygmomanometer and checks his daily).

My systolic is in the mid-upper end of the Pre-hypertension range, while my diastolic is still in the mid-upper end of the normal range. (I'm checking it again tomorrow, so will post actual measurements then). For ref, I turn 31 at the end of this month.

My doc wants me to start working at bringing it down over the next 12 weeks (when he wants me back for a checkup)

So I need to revamp my diet (not happening this fortnight as the grocery shop has already been done), get back into a normal sleeping routine (I battle to get to bed before midnight at the moment), get exercising (when I'm over the bronchitis...winter is here so will have to be using the bike trainer).

Any suggestions/tips etc?

[mossrose]

I found that when I quit drinking Diet Coke my bp went down considerably. There is a great deal of sodium in pop/soda/soft drinks, and that was one way to cut out a lot of sodium in my diet.

I also use artificial sweeteners, and found that the only one that doesn't have sodium in it is Splenda (don't know if you get that there.....or if you are a user) and that also helped.

I warded off meds for about 5 years, but have had to go on them the past few years, regardless of how hard I try to keep bp down by diet and exercise alone.

[Raphael]

I found that when I quit drinking Diet Coke my bp went down considerably. There is a great deal of sodium in pop/soda/soft drinks, and that was one way to cut out a lot of sodium in my diet.

I generally avoid fizzy drinks. But one of my big problems is I like to add salt to my food.

I also use artificial sweeteners, and found that the only one that doesn't have sodium in it is Splenda (don't know if you get that there.....or if you are a user) and that also helped.

I use sugar. We avoid artificial sweeteners where possible in our house because some of them (Canderal specifically) give mine beloved migraines.

I warded off meds for about 5 years, but have had to go on them the past few years, regardless of how hard I try to keep bp down by diet and exercise alone.

I would like to avoid meds for as long as possible, as I am still rather young for it.

[mossrose]

I generally avoid fizzy drinks. But one of my big problems is I like to add salt to my food.

Well, there's a start.

I use sugar. We avoid artificial sweeteners where possible in our house because some of them (Canderal specifically) give mine beloved migraines.

I also use sugar if I don't have any Splenda around.

I would like to avoid meds for as long as possible, as I am still rather young for it.

Yes, you are quite a bit younger than I. The longer you can avoid meds, the better.

[Catholicity]

well Raph, your problem isn't that uncommon. But, eating less bacon might be a start.

[One Bad Pig]

Yes, you are quite a bit younger than I.

THERE'S an understatement if I've ever seen one.

[mossrose]

THERE'S an understatement if I've ever seen one.

[Jedidiah]

well Raph, your problem isn't that uncommon. But, eating less bacon might be a start.

Heresy.

[Jedidiah]

A serious aside:

Splenda (sucralose) is chemically identical to sugar (sucrose). It has a left handed chirality and is thus inaccessible to the body which can use only right handed sugar molecules (just as it can only use left handed amino acids.

For what it is worth.

[Kimball]

Blood pressure is really cause of number of the heart problems. So we should not take this problem too light that can be difficult to control for you in the future. High blood pressure is more common as compared to the low blood pressure.

[ApologiaPhoenix]

Yes, you are quite a bit younger than I.

I'd also like to add that the sun is quite a bit hotter than my oven can get.....

[Littlejoe]

I generally avoid fizzy drinks. But one of my big problems is I like to add salt to my food.

I use sugar. We avoid artificial sweeteners where possible in our house because some of them (Canderal specifically) give mine beloved migraines.

I would like to avoid meds for as long as possible, as I am still rather young for it.

One of the things I did to help wean myself off of adding additional salt to my food, was to use other spices to substitute. Some common spices that you can use in place of salt are black pepper, cloves, ginger, cinnamon, chili powder, curry powder, nutmeg, and cayenne pepper. Cayenne pepper is especially known for reducing LDL, or “bad” cholesterol. You can also use saffron, which contains a chemical called crocetin which helps lower blood pressure. (However, saffron can be a bit pricey). Also, if you have a delicate stomach, (Acid reflux, GERD, ulcers...etc.) you should probably refrain from using too much of either black or cayenne pepper, as they can cause acid buildup in the stomach.

LJ

[Raphael]

One of the things I did to help wean myself off of adding additional salt to my food, was to use other spices to substitute. Some common spices that you can use in place of salt are black pepper, cloves, ginger, cinnamon, chili powder, curry powder, nutmeg, and cayenne pepper. Cayenne pepper is especially known for reducing LDL, or “bad” cholesterol.

I have started trying this, mostly write black and cayenne pepper.

You can also use saffron, which contains a chemical called crocetin which helps lower blood pressure. (However, saffron can be a bit pricey).

I haven't tried saffron, I'll see how pricey out it's and whether or not we can fit it in our grocery budget.

Also, if you have a delicate stomach, (Acid reflux, GERD, ulcers...etc.) you should probably refrain from using too much of either black or cayenne pepper, as they can cause acid buildup in the stomach.

I don't really have a problem there any more. (I used to have a hiatus hernia which caused a LOT of heartburn, bit since the op 6 years ago I've been fine.)

LJ

thanks LJ

My diet this week has not been good. I've had an insane week, I worked over 80 hours, and had pepper steak pie with chips for lunch a couple of days, and McD's (chicken bacon delux) for dinner.
I also did no exercise.

[Fleming]

Hi Raphael
Some effective tips for you to beat high blood pressure.
Do exercise regularly,
Manage your stress,
Reduce weight,
Reduce the amount of sodium/salt in your diet plans,
Avoid smoking, caffeine and alcohol,
Monitor your blood pressure.