Lower Blood Pressure Naturally: 15 Ways (Based on Science)
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- čas přidán 15. 07. 2024
- Dr. Mark Houston shares 15 ways to lower your blood pressure.
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
9:00 low sodium diet
10:10 more potassium
10:35 more magnesium
11:03 zinc
11:18 more protein
12:43 essential fatty acids
13:06 gamma-linolenic acid
13:39 restricting carbs
14:14 more garlic
14:22 more mushrooms
14:59 dried seaweed
15:33 celery
15:52 exercise
18:16 taurine
18:53 coenzyme Q10
19:30 N-acetylcysteine (Nac)
19:42 L Arginin
Thank you
@@ericsonhazeltine5064 You're welcome! I forgot L Arginin so I have just added it.
I so appreciate your videos!
Thanks ❤😊🌹
beets hibiscus motherwort
Starts at 9:00
I was keto for years and still had high blood pressure because I was still avoiding red meat and salt, and was not avoiding inflammatory seed oils. I needed a good source of B vitamins, and I couldn't supplement them for some reason. Once I upped my salt and put red meat back in, my BP dropped FAST.
I was sensitive to salt before because I was potassium deficient. I upped that in order to increase salt, and I dropped a lot of water I was holding.
Love this! Thanks for sharing
Bonito flakes aren’t seaweed, they’re dried fermented fish shavings. They’re delicious and often accompany seaweed like wakami & nori in cooking, so add them together, but they’re not specifically seaweed, rather they’re another salt source.
Personally I like to buy raw nori sheets at the korean grocer for crazy cheap and then toast it on my own. Little oil and salt on a frying pan and it turns emerald green when it’s done. Control the type of oil & salt for health and it’s way better in every way.
Nori is a superfood that is under appreciated. It’s a dense nutrient source like animal protein, a prebiotic that fosters probiotics that reduce belly fat.
Thanks Bro, came here to say this but you beat me to it.. I spit out my tea when he called fish flakes seaweed. I guess you gotta marry an Asian ( like me) or live in Cali, Vegas, etc before you really get down with the ins and outs of the variety of Asian offerings.
It has to be said.
Throw your cell phones computers and tablets out the window and that's one good way to reduce blood pressure.
Go do it
I was thinking of getting the book, but the price...could make your BP go up!
Great info. Had to watch again at 3/4 speed. Love the conent, the normal audio speed is too fast for learning new data, at least for me.
The Am.Heart Assoc. guidelines are 120/80. It's in direct contrast to Am.Medical Assoc. guidelines of 140/90. I'll stick with the AMA guidelines. AHA is paid for by big pharma and according to them 75% of US people need medication to control their hypertension. PS: You forgot to mention beet root powder. Works great! I add it to my shakes.
The study on (120/80) BP was done in a dark room without stimulation for 15 min. prior to having the bp read. Nobody in real life has time for that and it's certainly not going to happen being rushed at the Drs office. The low guidelines are just an excuse to put you on yet another prescription thanks to big pharma.
Same, I scoffed when I saw them suddenly try to classify me as stage 2 literally overnight to sell more drugs. I'm doing fine lowering it through natural methods, they can keep their drugs.
Also hibiscus tea
This disparity in numbers should alarm everyone as it's obvious no one knows what the hell they're talking about. These are the same people that couldn't figure out which direction we should brush our teeth when I was a kid.
😮 whaaaaat???
Absolutely correct less than 140/90 👍
This information is pure gold. My favorite health channel on CZcams!
Mike you are killin it with these excellent informational videos. LOVE IT thanks so much
I love this video! Going to share to all my high blood pressure prone family!
Thank you, Mike! I’m one of those whose blood pressure runs high and has my entire life. I’m fit healthy eat well take care of myself physically, but also have a life that’s very demanding and often stress filled. Blood pressure issues are my only challenge at 61 years old . . .metabolically I am extremely healthy other than by this measurement… highly muscled, lean, great energy levels . . .Thank you for your timely message. I will not take the drugs. I have low insulin/glucose, no arterial calcium build up, no belly fat, etc. have not taken the V.
Makes me wonder if ur BP is only really elevated based on faulty “normal” levels then - I have the same thing, great shape by BP is always 135/85ish so idk
@@WideAwakeHuman I am in the same camp as you! I don’t get it. Everything else is pretty dang good/optimal, but my BP. I always 130-135/70-80ish relaxed siting.
Curious, what has it ran (ballpark) your whole life??
@@mikeluhrs4578 it was generally 135 to 145 over 90 but as I have aged and taken more stress it has risen to 145 to 160 over 100. Breathing and meditation has been super helpful in the last 5 years and hibiscus tea and celery juice have been changers in the past 5 months
Interesting, I may be in the same camp as you. One thing that tends to help me is eating steamed beets. The Nitric Oxide supposedly helps. Thanks for your input
Suffered a stroke 5 years ago. This video has been very helpful in learning more about my HB pressure. Thnx
This is a great lecture! Thank you for this!
Very helpful information
Good vid and learned some new tips😊
Great, informative, precise...Thanks Doc..
I appreciate all your content
Awesome very useful topic
Thanks buddy!
This was excellent and comprehensive
Banana, avocado, protein, natto, garlic, mushrooms.
All some of my favorite things to eat. Nice.
Great video.
Funny you should post this video now. I went carnivore 5 months ago, lost 24 pounds and my blood pressure went up. I have never had high blood pressure, not even 40 pounds ago! Seems every carnivore / keto channel on CZcams are pushing a certain brand of electrolytes that actually has high sodium and low potassium. They also say to add nothing but salt on your meat. Turns out that is a great way to get deficient in potassium. After some trial and error, it turns out 200 mg of potassium per day fixed my problem. I also take NAC and L Arginine.
Meat should be a good source of potassium though.
One thing I think could be lacking on carnivore is magnesium. Leafy greens and other plant foods are typically the best source. It is also in certain spring waters, but that is not an easy thing to find. There are tutorials on youtube to make "magnesium water" from carbonated water + magnesium hydroxide.
bonito flakes are tuna not seaweed
wow what a fantastic video....thank you
thanks!
Totally saving this! Thank you so much. I have White Coat syndrome at any doctors office but at home totally normal. Will take heed from all this great information.
Recently had 24 hr blood pressure monitoring done. I averaged 129/80 day & 119/68 night. The Canadian cutoffs are 135/85 for day; 120/70 night. For former, I exceeded that 17% of time but for latter, was 33% of time. Hopefully, these 2 % numbers remain stable, especially that 33% not increase in future.
I went to Dr for check up(not a Dr fan) BP was high, I am in good health, Dr told me when you get off your treadmill and cool down check it. He said I'll bet it's around 117/77 he was exactly right!!
Nighttime blood pressure is also very important. A systolic pressure differential of more than 20 mmHg from morning to night is associated with significant adverse cardiac events during sleep.
Perhaps it has occurred and I'm unaware, but your distinctly evidence based approach is very complimentary to that of Thomas Delauer. The two of you would seem to be a natural collaboration. I never watch you without pad and pen at the ready!
Quite the list.
Fantastic presentation. Vitally important.
To remember which number is _diastolic_ and which is _systolic,_ just think of the initial-letter mnemonic "start over destination" to remind yourself that it's _systolic over diastolic._ (But remember, too, that those mnemonic words aren't, themselves, part of the BP system, although it _is_ best to have that "destination" descend as low as healthily possible.) Please remember, as well, that *if the size of the blood-pressure cuff is not correct for the size of your upper arm, your BP reading can be very far off.* (My biceps/triceps are developed to the point that an average-size cuff reads 10 points or more higher than the real value; but this cuff-size problem also applies to those who are overweight/obese. My BP can be read as 140/90, when it's actually 124/78.)
D is for deep or dive, so...the lower number. For me, easier to remember.
Interesting as after COVID vaccine I got hypertension
Be careful with those injections. Seriously.
My blood pressure lowered just by adding Moringa powder leaf to my kefir fermented milk!
I would love a video on how to increase blood pressure.
Dropping this comment here hoping for some feedback. I have had elevated BP since I was a teen. Systolic only. I lost weight, am around 15% dexa BF. Keto. Lift weights (can bench 300, dead lift 350 aka Im pretty serious when I say this) Exercise, take 10k steps a day, and do jiu jitsu 2x per week. My diastolic is typically in the mid 70s, sometimes lowers 70s. Systolic in mid 130s. Sometimes high 120. Sometimes around 140. It really varies. Lately, in the AM low 130s.
My fasting blood glucose is also always a bit high. Like 100ish. My fasting insulin is under 5. These numbers stick true rather I’m keto, carnivore, or eating carbs. I’ve had all secondary issues of hypertension looked at since I’m still in my 20s. Recently found out I had mild sleep apnea and my CPAP has made a pretty big difference in sleep and my mood.
Could this be the answer to help me? Or does it take years to undo my bad eating habits as a kid? I have a hunch as soon as that blood glucose drops, the systolic will too.
Ps don’t eat seed oils. Try to source good beef, and absolutely no processed foods for 2 years. Thanks Mike!
be sure to measure effects of CPAP
some people get better after changing model because it not always gives results
we sound almost identical. do you drink alcohol? it could also come down to genetics and diet. what do you normally eat?
@@alexanderlipinski1929 Low carb. I have done over a year of strict carnivore as well. I will say, I think my CPAP is helping and sleep apnea may have been playing a role
My bp has been 130+ for a couple years, I’m 25 with APOE4, eat super well, donate a few times/ yr, time restricted feed, exercise & sauna frequently good blood work and couldn’t figure out why. Sodium wasn’t too high but could be lower, so I simply started hiding my salt shaker with my workout supplements and now a couple weeks later it’s right at 120/80. Oh and per your advice, they checked it right when I got to the room so I asked to reevaluate after 5 minutes and that’s when it showed perfect!
Guessing ur eating a mod-high number of carbs or else the salt shouldn’t be an issue?
AND..the effect of glyphosate in changing the EZ water character in the blood vessels, increasing the drag in the flow of blood.
James Saldana ❤❤❤ Fran Saldana
What about breathing techniques, meditation and massage?
Check out float tanks. They have been shown to have a significant positive effect on hypertension.
A dr was annoyed at me that I was checking my bp in the morning. Said rather snottily, of course it will be low then. Then he advised me to take mid day or later.
doing at least 10 of these still on meds. alot of experts disagree with your 120 over 80 and many charts say it goes up as to normal ever ten years you age. mine would be 131/86 at 59yrs old
Ty Mike!
Would any of this apply for a person on Lisiniprol/hydrochlorothiazide? Also, any tips on getting off these?
Sea Moss & Beet Root
Mine has always been about 125/65 at home and then 150/80 at the doctors office. Doing everything right. Probably stress, sympathetic nervous system overactive
That's a perfect example of _iatrogenic high blood pressure,_ also called "white-coat high BP" which is caused by nervous reaction just to being in a doctor's office.
Same thing happens to me. 150/80 at the docs and 121/59 at home
Same thing happens to me. 115/75-125/85 at home and 145/90 at docs office everytime
white coat syndrome - happens to me too
It might be stress but I would recommend you to show your blood pressure device to your cardiologist or GP so that he/she can check if it is as reliable as the one used in the doctor office.
@15:15 bonito is dried tuna 🤦♂
How can one keep up with all this knowledge😂😳joking-thanks as always:)
For me, my systolic blood pressure is often too high while the diastolic one is too low. It's mostly around 130-140 to 60-70. I'm 21 years old, anyone got advice what exactly this could mean?
Very important to check BP even if you are fit, do lots of excercise and eat well. Four years ago when I was 60 I had my BP checked at 130/85. After possibly three bouts of a certain virus my recent BP measured at 190/100 early in the morning. Doctors got the Pharmacist to call me and suggest I take Statins without any other tests being carried out. Statins are the last thing I want or need. Now working on low carb diet, fasting and a few choice supplements - NAC, NMN, k2, Natto and Zinc.
Agree. For 30 years I had low BP 110/70 but after hitting menopause it jumped up to 130/80 or higher.
Your biceps are AMAZING 🤩. Could you do some videos without your t-shirt on? 😁🤣
*Great video as always! Id, however, not recommend going around trying to pick your own mushrooms if you don't know what you are doing. very easy to poisoned by getting the wrong stuff!* 💪👍🍄
to be poisoned*
Well done ! To the point, concise and informative. I make a seasoning with dried nori flakes, black and white sesame seeds, Celtic salt, pepper and tastes great. I thought whey protein stimulates insulin secretion. Any comments on this?
Latest news is now it's OK again. Go figure!
Hey Mike. Great stuff. Wrong book link. You have "The Truth About Heart Disease", but I believe you want "Controlling High Blood Pressure through Nutrition, Supplements, Lifestyle and Drugs". This, I think, is the newer addition of the book you have. Just thought you'd want to know. Cheers.
You mentioned low blood pressure when you wake up. If one wakes up in pain from an injury in one's back. Will that show in a high diastolic number?
Bonito flakes are tuna not seaweed
Bonito is a fish - he is correct
Meaning you are correct 😊
Bonito is not seaweed, it’s smoked fish shavings. Great for umami
hibiscus!
15 ways that is stressing me out. Lol!
A dash of salt and potassium in my coffee in the AM and magnesium before bed and mine is perfect like never before 120/70 pulse of 60
I'm a little confused because you mentioned a title of one book and show pictures of two other books.. Is it the hypertension handbook The hypertension handbook for clinicians and students or the truth about heart disease
Beta blockers and Thiazide diuretics are NOT the first line drugs for hypertension treatment for many many years already, yes Calcium Channel Blockers and ACE Inhibitors and Angiotensin Receptor Blockers(ARBs) are used as first line instead, ACE Inhibitors and ARBs also have additional protection to our kidney health. Of course, medications are never meant to replace the role of diet and exercise in hypertension management.
Many doctors Rx them because they’re familiar with prescribing them, it seems.
Every new dr I see seems puzzled when I tell them I’m on 5mg of Amlodipine (Calcium channel blocker). “Why are you on that? Usually that’s supplemental to other bp drugs “…umm, bc it’s working doc? Lol. I’ve tried many. Amlodipine and Lisinopril work best for me. The others screw my body up.
MIKE, would you please do a video on macular degeneration. Those of us who have wet MD have to get monthly injections into our eyeballs of a anti vegf drug, Eyelea for me, to keep from going blind.
Resting pressure at home: 113/72
At General Practice: 136/86
Do the PAs run you around the practice and then immediately take your BP? Probably why. They are supposed to let you sit for 5 minutes.
@@CelineNoyce Always in a optimal range at home. Most of the time I give them heads up that the readings going to be elevated than normal.
L citrulline is more effective at raising arginine levels in the body.
Or just eat a good animal food diet which has a lot of arginine
I've always been 120/80. Now I'm 130? Makes no sense since I am more active now. Looking forward to this video
The dash diet was awful for me I gained sooo much fat and felt awful keto diet works for me but I still have hbp
Try eliminating caffeine.
Time stamps please
Should have ready soon
@High Intensity Health oh okay sorry
What is your opinion on improving
IBS.
Severe stress..
B1
Chlrophyl
Zinc carnosine
L glutamine
Coconut oil
Carnivore diet or high fat
Try l glutamine powder first. 15g a day. Start 5g in the morning before breakfast. Then 5g before lunch and 5g before dinner.
I had IBS when I was vegan. When I went low carb with low carb veg with lots of fiber, that changed into constipation. As I reduced the fiber, increased the fat, increased the sodium and and became closer to carnivore, the constipation disappeared. For me at least, low fiber made my bowels so much better.
@@trail.blazer exactly...........fibre is overrated.....
Bonito flake is not seaweed; it is made from tuna.
No beets?
Bonito flakes are NOT seaweed. Bonito is a fish similar to tuna.
Insulin resistance and glucose intolerance is the same thing, isn't?
Does the book cover Primary Aldosteronism! This is soooooo over looked!🤦🏾♀️
It's hard to get to 4,000 mg's of potassium from supplements in pill form, since they almost certainly only contain 99mg's per capsule. Is the salt substitute potassium chloride advised as a way to get more potassium? In bulk powder form, you could add as much as you like, but you have to be careful doing it that way, too much could cause erratic heartbeats.
@Nick23at63 Potassium chloride tastes terrible - very bitter. Try potassium citrate. It’s pretty cheap in bulk, and it tastes good. I take 3000 to 3600 mg potassium per day, as 9 to 11 g K-citrate. My BP is ~110/70 with this and a low carb diet. As always, know your body. Don’t go this high if you’re on a potassium sparing diuretic or have any type of heart issues.
My dr recommended Morton’s lite salt. It’s 50/50 sodium and potassium
Do not supplement with potassium... You're asking for trouble. You can die. They inject animals with potassium when they put them down. It's bad news when you're supplementing that much potassium. This could be your last warning.
Bonito flakes aren't seaweed. They are made of shaved fish.
Get way more potassium in your diet. That's very helpful.
Less than 140/90 is good according to the AAFP - American Academy of Family Physicians.
How can you wake up at 5am to workout, and at the same time recommend a low sodium diet?
👍👍🙏
Thanks. I do believe that if Dr. Houston wants to sell his book to the layman, he needs to lower the price. $45 for the Kindle version is steep.
Based on what I've seen on other doctors' channels, "normal" BP is 140/90 or below.
Mine is to the low side: 95/60.
eat more carbs and salt
Beets should be on top
My issue is more with my low diastolic pressure...
Same here! I do try my best to keep a tight control.
FYI… Bonito flakes are fish flakes, not seaweed flakes. Oops!
Edit: typo!
I know. My bad. Was out of seaweed
I thought it could be dangerous to consume too much potassium while restricting sodium?
Mike, Bonito flakes are dried bonito, FISH not dried seaweed. You dry bonito and then shave it like wood.😄
I don’t have high blood pressure
What brands of magnesium supplements are reputable? I've been using CALM which is magnesium carbonate, none of the kinds you mentioned. I always thought it was a good source
Look for a threonate. I currently take Life Extension brand. I also use Trace Minerals Ionic magnesium drops.
@@sarahrosen4985 I ordered some. Thanks
@@synthesizerneil 👏👏👏
Magnesium Threonate might have better availability for the brain, but it is often more expensive. Magnesium Glycinate and Malate are generally considered to be good forms to take. Despite magnesium citrate potentially causing loose stools, if you do not overdo how much you take, it can have a good positive effect with no negatives.
You can't go wrong with any of these (first two are especially useful):
Magnesium glycinate - great overall, extremely calming
Magnesium threonate - great for the brain
Magnesium malate - good for the muscles
Magnesium taurinate - good for the heart / cardiovascular health
👍🏼
You are talking too fast!! Thanks for all this great facts( compilation)
I agree, I know Mike explained in a previous video why he speaks so fast but still it is stressful to listen to because his speech sounds pressured.
You can adjust speed in your CZcams settings.
Hallo
I thought that bonito was a form of fish, not seaweed
Joe Rogan must have high blood pressure 😂