How to Lower Blood Pressure Naturally with Lifestyle Changes
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- čas přidán 6. 09. 2024
- Here is the latest research on the effect of fasting to lower blood pressure naturally compared to medications, cutting down on alcohol, meat and salt, eating more fruits and vegetables, or eating completely plant-based.
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This is the 2nd in a 3-video series. Be sure to watch the first one: What the New Blood Pressure Range Guidelines Mean (nutritionfacts....) to understand on the importance of achieving ideal (not “normal”!) blood pressures, and stay tuned for Fasting to Naturally Reverse High Blood Pressure (nutritionfacts....) to see if the case report I detailed here was a fluke when fasting was finally put to the test.
Are there foods you can eat that lower blood pressures? You bet! Check out:
• Hibiscus Tea vs. Plant-Based Diets for Hypertension (nutritionfacts...)
• Flax Seeds for Hypertension (nutritionfacts...)
• Oxygenating Blood with Nitrate-Rich Vegetables (nutritionfacts...)
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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Can we get Russian subtitles for the older post-soviet generations? (Writing from Lithuania here, want to show this to my parents, not expecting to get any Lithuanian subtitles.)
My wife doesn't speak English, and I love that you have multiple language subtitles to help her understand your videos!
I seen you on a show on Netflix, I was a meat eater every thing I ate had to have meat and cheese on it milk eggs sausage and bacon for breakfast. Something clicked in my head when I seen that show and now I’ve been a vegan for a month and a half and feel like I’m 30 years old again. I will never again eat anything with a face and that’s saying a lot coming from someone that used to hunt fish and butcher cows hogs and chickens I raised. I feel like I’ve been betrayed my entire life, my friends think I’m crazy but they can see the improvement and energy I now have. All I can say is thank you for helping me and others see the light.
You should add this to the hypertension playlist you already have on your channel (which I’ve shared with many friends and family)
Had a medical recently and the Doctor said rather surprisingly that I had the blood pressure of a 20 year old, I’m 58 and a 35 year Vegan. The power of plants! 🌎🌻✊🏽
Dang I can't wait to say I've been vegan for 35 years. You've seen it all.
You're just bragging! :-)
Keep up the good work!
Richard F I can see how it looks like that, but I’m not bragging, just wanted to share how good a WF Vegan diet is, and I suppose I do feel the need to tell people, and cos although I shouldn’t, I’m still finding it a bit hard to believe. My original comment was directed at Doctor Greger, I wanted to know what he thought about my blood pressure result, partly to find out if he had come across, read about in studies etc any/many other Vegans with similar results of people my approx age.
Nubian Vegan At the rate of growth in Veganism now hopefully in 10 years time we will be v close to a Vegan world, it’s exciting to see so many Weight Lifters, Athletes, Footballers etc etc going Vegan to improve their performance( and for the animals and the environment) ,and get an edge over their competitors. Also there’s a ( recently retired) Vegan Strongman( Patrick Baboumian) who is in the Guinness book of records for carrying the most weight with a thing they put across their shoulders, can’t remember the name right now. Even Arnold Schwarzenegger and Mike Tyson are now Vegan.
1 and a half years WFPB for me!!
I've been a fan of doctors like Greger and Barnard who emphasize proper nutrition for a couple of years now. Up until two years ago, I was a meat eater but lived a very active lifestyle - running, working out daily ,etc. I was also on BP meds, which did drop my BP to normal. However, I do like the idea of skipping the meds if lifestyle will suffice. Long story short, I've been off BP meds for two years now that I do not eat meat. I haven't lost a lot of weight, but never really needed to anyway. I probably exceed Greger's recommendations for daily intake of fruits and veggies, and I feel pretty darn good. And after watching a recent slaughterhouse video on CZcams, I'm just fine not supporting factory farming. Seems like a win-win to me.
👏👏👏👏👏❤👌
roger7918 Indeed, it is a win win!. 🌎🌻✊🏽
I don't believe you. What do you eat on a regular basis? You don't eat any meat at all? How much has your food budget and our time budget been affected by eating all this stuff, and having to cook it. Do you eat organic produce?
@@justgivemethetruth you can believe what you like. Why would I lie? lol. I have given up meat entirely. There are so many excellent vegetarian recipes, and often the salt I add in recipes comes from miso paste. Otherwise, I try to keep my sodium below 1500 mg per day. My breakfast is the same every day: oatmeal with soy milk, flax seed, sunflower seeds, berries, banana. Lunch is often a recipe from Greger's cookbooks, and dinner is often minimal. I eat a lot, but try to focus most of my intake for breakfast and lunch. The food budget is probably even lower by not buying meat. And it doesn't take much time to make many of his recipes. I'll make a big batch and it'll last three or four meals.
@@roger7918
Thanks, I might looking to the cookbooks. I am with you on breakfast. I like oatmeal with ground flax, and blueberries sometimes with goji berries, with hemp milk. I just think a lot of people exaggerate, because that is just what everyone seems to think they have to do today ... the truth is too flat. True, meat is very expensive these days, one reason I don't eat very much, but also is I just cannot ... it's too much. A little is fine.
It's amazing how this still isn't the first line of treatment for those with high blood pressure.
I really hope this paradigm begins to shift starting with this decade. Probably because there's not a lot of money to be made on lifestyle medicine, but what do I know?
czcams.com/video/gmqgGwT6bw0/video.html
czcams.com/video/U7F1cnWup9M/video.html
@@andrew33933 Appreciate the good information!
@@andrew33933 thanks for sharing!
The 2nd video talks about China's and Korea's COVID19 treatment regimen of zinc plus chloroquine (a zinc ionophore to allow zinc to pass through the cell walls to stop viral replication inside the cell).
I found a paper titled DIETARY POLYPHENOLS DISPLAY ZINC IONOPHORE ACTIVITY AND MODULATE ZINC SIGNALING IN HEPATOCARCINOMA CELLS.
And a paper titled "Identification of the 100 richest dietary sources
of polyphenols: an application of the Phenol-Explorer database" www.nature.com/articles/ejcn2010221.pdf?origin=ppub
Vincent Esposito, MS, DC Lifestyle medicine?,
People want shortcuts. Nobody wants to exercise and give up junk food.
Simply amazing. Lifestyle medicine is powerful and practical.
Doc, I love your delivery, and above all else, the education you provide the community. Keep up the good work!
I'm normal BMI, exercise regularly, consume no alcohol, don't smoke. Bad diet alone gave me BP of 160/80
so what are you going to do about it? We're in the same boat. Very curious?
@@justgivemethetruth same thing for me I’m 21 my blood pressure was 161/80 this is my third day on my changed diet and it’s gone down to 125/72
Fruits for breakfast Berries, bananas
Lunch a big salad with black beans and tons of greens
Dinner, tons of beans, squash and cucumber, avocado all mixed in together!
I also have (IBS) and I feel amazing now that my diet is changed!
@@jasonhoff2049
Yeah right, are you walking on water yet?
@@jasonhoff2049What is “tonnes of greens”?
@@jasonhoff2049 I doubt it happened that fast.
I have been a fast advocate since my early 20s. I love it and do a full 24 fast on Saturday and intermittent fasting all the other days. I eat one meal but a hearty one between 1130 but no later than 2p.
I did all those things and now I have no blood pressure at all.
I’m a Vegan/ Plantbased Oil free Fat Free 5’2” 97lbs. I’ve been plantbased for the past 5 years. I still have HYPERTENSION. I wish I could say that this way of eating helped my pressure but sadly it did not. No matter what I, I have to be on medication and even being on medication, my pressure can go as high as 173/112. Believe me when I tell you I tried. 😞
Ugh!!! I thought I’d have an out. I’ve read high potassium and magnesium help.
Are you salt free?
That sucks, did your doctor consider secondary hypertension?
I’m 59 years old and my bp was edging up over 130/80 on a low sodium whole food plant based diet. I was a low/ moderate drinker, but decided to cut that out completely… and my bp dropped immediately to 110/68 or less.
I wish there was more details on what sort of fasting to adapt to lower blood pressure. Intermittent or fasting for days?
Per Karmblad A Vegan diet lowers blood pressure to ( usually) lower than ‘needed’, guaranteed!.
G. Dave3 I have not had my blood pressure checked by a doctor recently but when I have checked my blood pressure at one of these machines at CVS it shows I have quite high blood pressure or the result various a lot. I’m vegan and eat predominantly a whole foods plant based diet and no added oil.
Per Karmblad Then you must have some kind of health issue, that causes what you said, cos that couldn’t happen from a WF Vegan diet. I smoke ( about 5 cigs a day) and drink beer ( a couple cans a day), and used to be a hippy/Biker which involved lots of drugs, mind you that was before I went Vegan, and still the Vegan diet is lowering my blood pressure that much.
We loooove Dr.Greger 💗🌱💗🌱💗🌱💗
I'll keep asking for Corona Virus videos until Dr. Greger is compelled to make one !
Well, reducing Sodium Intake is one thing, I began making chutneys with Hibiscus Calyx which is a better alternative to brewing it as a tea.
I began consuming Nitrate rich vegetables as well as seeing the Sodium to Potassium ratio.
Adding Magnesium supplement would help me as well
I'm 29 years old but they say prevention is better than cure. It's best to take that seriously.
I've began meditating and aligning my Biological Clock to beat depression.
My brothers and friends think I'm too paranoid with my health.
But seeing my mom die right before me, not even a year back , for a woman who had jo health issues ever, never been been to a hospital all her life, It has changed me awakened my consciousness.
Life is very precious stay safe guys.
xxx xxx
Eat plants not bats that’s just guano crazy.
@@eugeneriebeek6106 Please, make sense and speak logically.
There is a pandemic already and it's even scary for us to breathe in India. We are the world's largest Vegetarian majority country by population size, nobody eats bats here.
It's very insensitive of you to say this. Don't use mockery thinking it's light humour, where people world over are dying at the same time.
@Verda Well, he should break this protocol because the fire right now, is not far away from his own home. The entire world needs it.
Are there any videos or help with hypotension?
This guys a genius you can just tell
You need to get a cape, all the best superheros have them, again, thank you
I love the multi-study/multi-dimensional graphs/charts!
Then, why is it when i tried fasting, my blood pressure higher?
After listening to your explanation, I won a lot of benefits. I used to like to eat meat. Now I am slowly eating more vegetables and fruits. I hope it can be effective.
Now your reeeeeeeally helping people
This is just what I needed to see. Thanks Doc.
I love you for what you do Doctor!🙌
My BP has lowered since I went vegan but there is a huge difference between right and left hand, my left hand measurements are always below 120 whilst those in the right hand can reach 135 sometimes but are now usually in the mid 120s.
The same with me my right hand lower than my left it's maybe because I'm lefties
Take a second reading. Are you measuring the right side first? If so, the second reading is always lower.
Best relief from high blood pressure is to turn off the news.
And social media…
Agreed!
How wonderful........thanks for sharing your thoughts
On a whole food plant based diet and I don’t eat salt or any fatty plants like nuts or avocados. My pressure is low (79/49). I have to reduce my my meds!
You should add this (and the next video) to your hbp playlist
Thank you for all the information.
His chart at the 4min mark doesn't go over the systolic reduction when you reduce stress. That has to be at least 5 points.
Hibiscus tea though!
I think as Dr. Gregor states, that a Vegan Diet is the best way to start. Even if you have a very small amount of meats/fish, leave out the fats. Type 2 diabetes should improve greatly as well.
could you please sent me the link of the next video that the doctor promisse to do
Thanks a lot Doctor!!
Viscosity, blood thickens when eating fat, thicker blood requires the heart to pump harder to move the blood (high pressure)
Also deficiency in magnizium and potassium
Cause high blood pressure. Fasting is great letting triglycerides to go down. Mineral supplements are good for the other.
I dropped mine from the ER level of 220/110 down to 110/70 now, but still on a bisoprolol. Resting heart rate can run high, like 100. never had that problem before. HOW do you finally get off these inhibitors?
Hard to answer without some more information, but going vegan will not drop your heart rate. But exercising will do the job. A healthy heart rate is somewhere between 40-60 (there was a video on it actually)
Eat more beans.
How did you drop it in the first place?
@@graciousSenor I lost some weight
@@daozenrod I asked how... :) By the way, flax seed oil and hibiscus tea are the best ways to drop your blood pressure in addition to a plant-based diet and intermittent fasting. I think it's this guy who has a video showing the best ways to lower blood pressure, and at the end of the video he shows a graph with all of the methods. You can clearly see that intermittent fasting plus a plant-based diet is the best way.
I've been plant-based for years and have lower blood pressure than anyone I know. 🕊️💕🌱
What type of fasting?
Will the water retention caused by meds go away?
Never have blood pressure problems, was in hospital for weeks, couldn't eat at all for days, dropped alot weight, and even muscle mass, now my blood pressure is high!
Did you have covid
Any suggestion on lowering systolic pressure my diastolic is great. 150/75? Thank you.
You should make a video about Covid-19 and great work once again!
I love this channel!
I seem to think High Blood pressure is from drinking to much liquid. When I see animals they just lick water but people, we have cups and we make it taste good so everybody is drinking all the time after eating slow moving processed food. If you look up side effects for over hydration one is high blood pressure and dehydrated is side effects is low blood pressure. Then when you go to the doctor they prescribe a diuretic. Water fasting doesn't matter cause it just goes, nothing in the way to create pressure. Eating raw food releases liquid slowly, licking water from a stream releases liquid slowly. Don't think our body is meant for flooding it all the time with all these tasty drinks.
A couple days on bp medication and I thought I was going to die I went on a Whole Foods plant based diet for a week and I was off both bp medications and the diuretic but now I’m back to eating what I want but when my bp starts to creep up I go back to plant based
Make a commitment to WFPB eating and eventually you will want only those foods. If you want to treat yourself once every couple of months to a favorite food, then do so as long as you have the disciple to get right back on your WFPB diet. Yoyo-ing back and forth will eventually catch up to you. You might be lucky enough for a while to eat the foods you want and when you see you BP rising, go back WFPB. But one day you might have a mini stroke or need stents because of plaque buildup in your arteries. Eating your favorite foods is not worth the detriment to your health. I’m 62, vegan for 7 years. I take no medications and have perfect blood work. I know what I’m talking about.
and what is the fasting length???
Help. I just found out I have high blood pressure. I have been eating better and losing weight the past three months but it wasn’t enough. I need to lose another 20 lbs. I’ve read potassium and magnesium help to reduce your bp naturally. My doc prescribed Lisinopril 5mg. I’d rather not take this! One of the effects is you cant eat potassium rich foods?!? So what is the recommendation to change your life to move away from a prescription and too a healthy life style? How do I ditch the meds
what is the name of the program that you make the slides?
Great vid
Could you point me into a direction about supplements?
I was curious, do they actually work?
I keep seeing super food mixes around, basically it seems too good to be true. Take this scoop of powder and you don't need to eat your veggies anymore.
99% of all supplements are not worth taking. The only one that most people seem to benefit from is vitamin d
Nonsense. Eat raw fruits and vegetable for optimum health. If you don’t like them while, juice them. You need plant enzymes for health. A powder has no enzymes.
How long was they fasting for
Verda what just water for 11 days
hmmm fasting to what extent exactly?
How long she fast?
Tom G I think 21 days bc saw the sentence “on the day 17”
@@spirittwo7381 21 without food 😳
Anybody know what is Hybetez Remedy about? I hear a lot of people treat their high blood pressure issue naturally with this high blood pressure treatment.
how is coffee good for you then? every time I drink it I get a spike in blood pressure
Not everyone does
Gee whiz doc, I think Beaker may end up with negative blood pressure...will he collapse into a black hole?
😂
The suspence of the clifhangers is killing me.
Is fasting okay with high blood pressure and diabetes? What if you need to take medicine with food later at night?
Probably you want a supervised fast with someone who has experience
Can't emphasize prevention enough
Please dr gregor can yoi make a video on low pressure- hypotension?? I have POTS- dysautonomia… they recommended higher salt intake… i have periods of syncope because of my low BP and automatic nervous system disfunction… standing and sitting a certain way my bp drops out of nowhere with a already low BP cause me to faint…. What can i do to RAISE my BP????
Hypotension video please
Vegan 6 years now. Not junk food. For my annual at the Dr. last week I was 170/100. This week at home I have been 140--150 over 82-90. Of course, he instantly whipped out his prescription pad but I said no. He gave me six months.
Not good :( I’m just starting out on this vegan diet and your comment discourages me
@@regulardude2011 it probably won't be the same for you
I measured at Dr office 189, 157, 165, 154 (all within 10min, avg 166/90). Then measured at home over many weeks, it was steady 120-135/70-80. NEVER base an intervention on anything but at-home measurements.
@@simont6439 I show pretty normal at CVS-Walmart but those machines have a stigma. Most people say not to use them. My first reading is always the highest. I've had BP taken by legit nurses at a hospital kiosk at the Farmers Market and it shows pretty normal. Dr's office never gives you time to relax or a second or third reading. Just boom!
❤️
Game Changers fixes all: Bean Burrito 🌯
I'm vegan for 10 years... Was on semi vegan diet most of my life...no cholesterol,LDL,good HDL..no calcium in arteries....etc why my blood pressure is high in winter and in cold weather's? 😕
Yo tengo presión alta y una tendencia a aumentar el volumen del abdomen
Yo no como alimentos animales ni alimentos vegetales refinados desde hace varios años y me cuesta bajar la presión y la grasa abdominal
No soy gordo (62kg) y ,1,70 de alto
Muchas gracias
Gracias
Hope everyone out there is staying healthy.
My list of nutrition information sources is slowly growing. Here's a video others may find helpful:
czcams.com/video/Ig_ZWdpriC4/video.html
Will everyday fasting after 7 pm works? :D
I wonder how many people can avoid eating a chicken, roast beef, turkey, tuna sandwich by watching this
I'd love to go on a long fast at True North, but I'd have to save up $$$ first.
With everything going on right now, you are focusing on blood pressure? What about immunology and anything that will fight viruses and lung inflammation?
Fasting? How many want to do that? Not a permanent solution!
I had such a giggle! Love your sillies, and every comment is totes adorbs. Omgosh... "I'm really thirsty" lolol. You're so stinking cute! I was yelling WATER & BLOT! (on the oxide) and nearly fell off my chair laughing bc I don't even own an oxide. Love you.
Advice on Covid-19 ASAP please?
czcams.com/users/Campbellteaching
@@milliegarrett8459 Thank you Sanna. Very informative. A calm sensible voice in sea of madness. I'm disappointed that Dr Greger hasn't released any information.
I have hypotension.
Kirk Tremblay eat more salt and solved
Go vegan/WFPB. Eat as much raw food as possible. You will never be able to cure high blood pressure while eating animal products. After changing to a plant-based diet, begin intermittent fasting. I fast from 8pm until 8am. I’m 62 and vegan for 7 years. I take no medications and have perfect bloodwork.
Yes, but what about all of the mental health damage on fasting?🙄
Do you really think blood pressure is important issue of the day. Something this way we could comes. For those fans of Shakespeare. PREP And good luck and God bless
Well, at least the same stuff also boosts the immune system a little. See e.g. Dr. Gregers page "What to Eat to Boost Immunity", which contains e.g. "... Low fruit and vegetable consumption, however, had the most impact, increasing flu-related hospitalization rates by 8 percent. ..."
Also hypertension and CVD are also dominant risk factors for dying from COVID-19:
"PRE-EXISTING CONDITION / DEATH RATE confirmed cases / DEATH RATE
all cases:
Cardiovascular disease 13.2% 10.5%
Diabetes 9.2% 7.3%
Chronic respiratory disease 8.0% 6.3%
Hypertension 8.4% 6.0%
Cancer 7.6% 5.6%
no pre-existing conditions
0.9%
The main thing yet is to resolve Vitamin D deficiency: >> 300% boost of immunity.
Dr. Greger's videos are canned well in advance. Also, he doesn't watch them on youtube. Go to his website to make comments.
Hypertension is a major risk factor for dying from respiratory infections including Coronavirus.
Good stuff but Jesus that cadence is ridiculously annoying. That can’t be his normal way of talking.
Brain damage from no B12
Started a vegan diet 2 weeks ago. My diastolic pressure is at 40, too low, and I'm starting being light-headed and losing balance. That's not normal and never had that before. Time to eat meat again
Dear Fred, I am not sure there is a connection. I would go & see a doc if I was you. I became vegan at 65 yrs & I just turned 70 in May. At 65 I had been diabetic & taking meds for 6 years. My youngest son & daughter convinced me to go vegan after watching "what the health". I eventually lost 20 kgs. I feel fantastic. I also reversed my diabetes once I started intermittent fasting after watching Dr Jason Fung. At 70 I am well. I take no meds, sleep well. Also no more erectile disfunction..😊 everybody is different. Sometimes I have a little cheese but not often. I wish you well.
You could be a blood type O- who IMO needs meat. I don’t think vegan is for everyone- but I would suggest if you eat meat to pair it with a ton of veggies for vitamins and fiber.
A video on coronavirus!
What more do you need to know? There's no shortage of hourly information pouring in from everywhere.
@@Joseph1NJ sure there is no shortage, the problem is missinformation and contradictions from various trust-worthy sources, as a brother of an individual with down syndrome I feel responsible to learn everything can about this to prevent my loved ones for going through a bad time.
@@inakisarazola2665 A valid point. I wish you and your family, and everyone for that matter, good health.
Fast-inating.
1:03 ... this anecdotal story of a woman who went on a whole food plant based diet that supposedly dropped her blood pressure down from 170 to 130. I don't believe that. And what's more, if that is true for this one women - there is no way that is the general case. That is from high to acceptable blood pressure in two months.
If that is true someone please tell me a dietary plan - step by step meal by meal that I will implement exactly for 2 months because I don't need that much of a reduction, but I know this would not work because I've tried it, though I do think the fasting thing for a few days will set a lot of things right ... but that is just taking all the "poop" out of your body. Once you'd done that you still have to eat.
There is some mechanism that raises blood pressure when you have a lot of food in your system - especially the wrong kind of food, but I think if you gorged on whole food plant based foods you would still get a spike in blood pressure.
Vegan religious woke agena using one anicdotal particular example is so dodgy
You say that now because you are feeling no pain from your diet. But some day you will.
.org Borg collective video. 👎
Long live the drug companies