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[losttheplot]

Happy New year to you all.
Do you think it is really possible to reduce blood pressure through exercise and diet changes?
I had the shock of my life the other day when at a gym induction I was told my BP was 170/111. It came completely out of the blue. Because of Christmas /new year I've had to wait to see a gp. While I wait for the holiday period to be over I have been recording my BP twice daily as I've been told the gp needs 7 days worth of readings. It seems a bit erratic from one day to the next, I've had some high 170/95 and some a little lower at 155/85. I've started to walk more and have been to the gym (sensible exercise only for now) and I've reduced the salt content of my diet.
I'm hoping I can bring it down without pills but will be guided by the gp. What do you think my chances are of getting it down naturally?

[CLKD]

Good.  The important issue is to take BP at the same time daily.  I used to take mine B4 eating breakfast and again on my way to bed, an hour after my last meal.

I know that I need to walk a LOT more.  Don't drop salt from your diet, it can cause other problems, i.e. intense cramp.  MinL's GP told her to cut it from her diet to the point that she was rushed into Hospital, the Consultant didn't know how Mum was still upright!

MayB keep a food diary for 4 weeks, noting everything including snacks ...... to C what you are able to cut out on a daily basis as well as allowing occasional treats.

Let us know how you get on!

[Dierdre]

I never put salt on my dinner and very rarely put it in my cooking. There's enough salt in all the food we buy without adding to it. You've only got to look on the packaging to see the amount we consume. Beetroot is good for lowering BP.

[losttheplot]

Good.  The important issue is to take BP at the same time daily.  I used to take mine B4 eating breakfast and again on my way to bed, an hour after my last meal.

I know that I need to walk a LOT more.  Don't drop salt from your diet, it can cause other problems, i.e. intense cramp.  MinL's GP told her to cut it from her diet to the point that she was rushed into Hospital, the Consultant didn't know how Mum was still upright!

MayB keep a food diary for 4 weeks, noting everything including snacks ...... to C what you are able to cut out on a daily basis as well as allowing occasional treats.

Let us know how you get on!

Thanks CLKD. A food diary sounds like a good idea.

[losttheplot]

Beetroot is good for lowering BP.

I will put beetroot on my shopping list, thanks

[CLKD]

We rarely buy processed foods which will have salts, sugars and other additives in.  Fresh fruits and veg. are full of minerals and vitamins.  I can't think of any that contain salt naturally 

I love beetroot: roasted in the over with other veg as well as in vinegar: brown bread and beetroot sandwiches 

[Dierdre]

We rarely buy processed foods which will have salts, sugars and other additives in.  Fresh fruits and veg. are full of minerals and vitamins.  I can't think of any that contain salt naturally 

I love beetroot: roasted in the over with other veg as well as in vinegar: brown bread and beetroot sandwiches 

I also try to avoid as much processed food as possible eating a Mediterranean diet, but even the few basics I do buy like bread, milk, cheese, greek yoghurt and olive oil all contain salt. There's no avoiding it really.

[CLKD]

Of course.  I'd forgotten basics 

What's your favourite bit of the Mediterranean diet?

[Dierdre]

Lots of fish and seafood with salads washed down with a chilled glass of wine.

[losttheplot]

I had slipped into the habit of putting salt on my food.... I've stopped now obviously  I have stomach issues and oral lichen planus which both mean I can not eat anything acidy such as tomatoes, citrus or vinegar, or spiced or strong flavour  foods,or high fat. I guess I was just giving my somewhat bland diet a bit of taste by adding salt.

I have been reading about isometric exercise. It may help lower blood pressure, so I have started using a hand grip. Sounds very far fetched, but worth a try. And during my gym induction my grip was tested and found to be weak.
I've upped my walking and have restarted meditation.
Today my BP is slightly lower 

[CLKD]

Deirdre - DH would cope, me not as much. Might manage a freshly prepared salad ;-)

[Elliebee]

Hi Losttheplot I’m in a similar situation to you . Discovered by BP was high -160/82 at recent BUPA health assessment. Seeing GP on Tues. I too, want to reduce it without meds. Mine is anxiety and white coat syndrome related I think. I eat healthily majority of time , run 6/7 km 4 times a week, do weekly Bootcamp plus walk a lot! I could cut out alcohol but enjoy my weekend glass of wine .
When are you seeing GP?

[losttheplot]

Hi Losttheplot I’m in a similar situation to you . Discovered by BP was high -160/82 at recent BUPA health assessment. Seeing GP on Tues. I too, want to reduce it without meds. Mine is anxiety and white coat syndrome related I think. I eat healthily majority of time , run 6/7 km 4 times a week, do weekly Bootcamp plus walk a lot! I could cut out alcohol but enjoy my weekend glass of wine .
When are you seeing GP?

I wish I could run. I tried do the couch to 5k and had to stop on week 3 or 4.... shin splints  You sound like you have some really healthy habits.
Yep, I have health anxiety. So bringing my BP down is going to be challenging. I will try to get an appointment tomorrow, along with half the rest of the population no doubt.

[Dierdre]

Today my BP is slightly lower 

That's great 👍

[Elliebee]

Just been to GP Reading was 152/75 and then 145/85. I’ve been given a monitor to check levels twice a day at home for a week.