How to Lower Blood Pressure? These 10 Things Might Help

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High blood pressure, or hypertension, is a spectrum of clinical conditions which result in high pressure in the body’s arterial system. “While there are many conditions that can cause high blood pressure, the end result is the same. High blood pressure can damage many of a person’s organs, leading to heart failure, kidney failure and strokes, to name a few,” Eric Bader, MD, cardiologist at Yale Medicine, tells The Doctors. 
 
Medications are the mainstay of therapy for hypertension, per Dr. Bader. However, lifestyle modifications such as regular exercise, weight loss, a heart healthy diet and stress reduction have all been associated with improved outcomes for patients with hypertension. “Addressing sleep apnea at night has also been shown to be very useful in reducing blood pressure,” he adds. 

Luckily, there are a few products you can invest in to help you change your lifestyle and in turn, achieve your blood pressure lowering goals. “The most important aspect of achieving lasting lifestyle change is to know yourself, and what tools will help achieve this,” Dr. Bader points out.

Dr. Bader reveals that there are some types of tools that are more helpful than others, including a smartwatch, which can be helpful in recording exercise and motivating patients to exercise more. “Some smartwatches are helpful in monitoring for the cardiac rhythm sequela of high blood pressure,” he says. Anything that can improve your physical fitness—ranging from a treadmill to a new pair of sneakers—may also motivate you to get moving. Additionally, relaxation techniques, either in a group or individual environment, can be very helpful in reducing blood pressure. And, diet matters. “A heart healthy diet such as a low-sodium diet will make a big difference to people’s blood pressure,” he says.

Here are ten things that can help lower your blood pressure. As always, don't make any changes to your exercise regimen or diet until you talk to your own doctor first.

Invest in a Home Fitness Machine

NordicTrack T Series Treadmill

Invest in a Home Fitness Machine

NordicTrack T Series Treadmill

The Centers for Disease Control and Prevention endorses physical activity as one of the most effective tools in keeping you at a healthy weight and lowering blood pressure. This NordicTrack treadmill will eliminate all your excuses for not getting your heart rate going. You can even run or walk while watching your favorite show on television! This 5-inch-screen model has a near-perfect five-star rating on Amazon with 15,000 reviewers.

NordicTrack T Series Treadmill

$671 $604

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Monitor and Motivate Yourself

Apple Watch Series 6

Monitor and Motivate Yourself

Apple Watch Series 6

As Dr. Bader mentioned, a smartwatch is a great daily monitoring tool. The Doctors' pick? The Apple Watch Series 6. First, while not technically dubbed an EKG monitor, it can be used as one with Apple’s ECG App—and unlike other EKG monitors, it works around the clock. Additionally, it can keep track of all your steps and physical activity, pushing you to keep moving to meet your goals.

Apple Watch Series 6 (GPS, 40mm)

$399 $349

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Find Ways to Relieve Your Stress

Adult Coloring Book

Find Ways to Relieve Your Stress

Adult Coloring Book

A 2016 study in the Journal of the American Art Therapy Association found that making art can significantly reduce the stress hormone cortisol, and a recent study found that coloring complex geometric designs—like a mandala—effectively decreased stress and anxiety. Cindy Elsharouni’s gorgeously illustrated adult coloring book features 60 gorgeous illustrations (including mandalas!) designed specifically with stress reduction in mind. 

Adult Coloring Book

$10

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Give Yoga a Try

BalanceFrom Yoga Mat

Give Yoga a Try

BalanceFrom Yoga Mat

Yoga is another de-stressing technique that can work wonders for your mental health, as well as your blood pressure. This half-inch-thick, budget-friendly yoga mat from BalanceFrom is an Amazon bestseller with over 70 percent of nearly 60,000 users giving it a perfect five-star rating. Comes in a variety of colors.

BalanceFrom Yoga Mat (1/2 in)

$17

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Manage and Track Your Weight

Withings Body+ Scale

Manage and Track Your Weight

Withings Body+ Scale

“Having overweight or obesity increases your risk for high blood pressure,” the CDC explains. Doctors determine if you're a healthy weight by calculating your body mass index (BMI), a function of your height and weight. You can easily keep track of your own BMI at home with Withings next-level smart scale. It connects to your smartphone via an app, where you can add all of your personal information. The scale also provides body composition details like fat percentage and muscle mass.   

Withings Body+ Smart Scale

$100 $79

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Take a Magnesium Supplement

Calm Magnesium Drink

Take a Magnesium Supplement

Calm Magnesium Drink

Scientific research has found that magnesium may help amp up production of nitric oxide, which helps relax blood vessels. One review of 11 studies concluded that daily use of magnesium (365-450 mg per day) taken for a period of around 3.6 months, was successful in significantly reducing blood pressure. Natural Vitality’s Calm (vegan and gluten-free) is a go-to magnesium product for both health gurus and people looking for a little bit of stress relief.

Calm Magnesium Supplement (Cherry)

FROM $20

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Learn How to Cook Heart Healthier

The New American Heart Association Cookbook

Learn How to Cook Heart Healthier

The New American Heart Association Cookbook

As Dr. Bader mentioned, a healthy diet is a crucial component of blood pressure management. And who better to help you achieve your dietary goals than the American Heart Association? The ninth edition of their doctor-endorsed cookbook offers 800 recipes to cut saturated fat and cholesterol, two of the biggest high blood pressure culprits. 

The New AHA Cookbook

$16

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Get Enough (and Better) Sleep

Purple Hybrid Mattress

Get Enough (and Better) Sleep

Purple Hybrid Mattress

“Not getting enough sleep on a regular basis is linked to an increased risk of heart disease, high blood pressure and stroke,” the CDC explains. If you haven’t upgraded your mattress in several years, there is no time like the present. The Purple hybrid bed combines the company's trademarked gel grid with premium mattress coils, resulting in a breathable and supportive sleeping experience. There's no risk to buying: The brand offers a 100-day trial.   

Purple Hybrid Mattress

STARTING AT $1399

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Give Meditation a Try

Muse 2 Headband

Give Meditation a Try

Muse 2 Headband

As Dr. Bader mentioned, learning new relaxation techniques can help get you where you need to be mentally. If you are new to meditation and don’t know where to start, you can either download an app, like Headspace, or try the Muse 2. This device, which is worn around the head, is basically the equivalent of a meditation coach. It monitors your body’s patterns—the mind, heart, body, breath, and sleep—and walks you step-by-step through relationship and meditation techniques.

Muse 2 Brain-Sensing Headband

$250 $220

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Quit a Bad Habit

Easy Way to Stop Smoking

Quit a Bad Habit

Easy Way to Stop Smoking

Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke, per the CDC. Nicotine mints and gums can be helpful in putting down the pack, but many former smokers claim that Allen Carr’s best-selling self-help book "Easy Way to Stop Smoking" was the key to their success. More than 20 million copies have been sold worldwide, and Carr’s unique drug-free approach has been embraced by multiple experts. 

Easy Way to Stop Smoking Book

$12

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