How to Lower Your Blood Pressure (exercise, cocoa flavanols, & heat stress) | Peter Attia
FoundMyFitness Clips・9 minutes read
Ideal blood pressure is now set at 120 over 80, with lifestyle changes being effective in lowering it, including weight loss and cardiovascular exercise. Factors like hot tub use, stress management, and specific supplements can also impact blood pressure levels, with accurate measurement methods from the Sprint trial highlighting the importance of home monitoring with automated cuffs.
Insights
- Lifestyle changes such as weight loss and cardio exercise can effectively lower blood pressure, a significant risk factor for cardiovascular disease.
- The Sprint trial highlighted the importance of proper blood pressure measurement techniques, recommending the use of automated cuffs, correct positioning, and avoiding stimulation during readings, while underlining the significance of regular at-home monitoring for accurate results.
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Recent questions
What are ideal blood pressure levels?
120 over 80 or better
How can lifestyle changes impact blood pressure?
Weight loss and cardio exercise
What can impact blood pressure in individuals with high cortisol levels?
Hot tubs, saunas, stress management
How can hemochromatosis affect blood pressure?
Excess iron, blood donation, green shakes
What role can supplements play in lowering blood pressure?
Cocoa flavonoids, B vitamins, genetic factors
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Summary
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"Lowering Blood Pressure: Lifestyle Changes and Supplements"
- Ideal blood pressure levels are considered to be 120 over 80 or better, surpassing the previous standard of 130 over 85 for hypertension.
- Blood pressure is a significant risk factor for cardiovascular disease, with lifestyle changes like weight loss and cardio exercise proving effective in lowering it for many individuals.
- Hot tubs and saunas, along with stress management, can impact blood pressure, especially in individuals with high cortisol levels.
- Hemochromatosis, a condition involving excess iron, can affect blood pressure, with blood donation and green shakes containing nitrates potentially helping to normalize it.
- Supplements like cocoa flavonoids and B vitamins, particularly for individuals with genetic factors like MTHFR mutations, can play a role in lowering blood pressure.
- The Sprint trial established guidelines for accurate blood pressure measurement, emphasizing the importance of using an automated cuff, proper positioning, and avoiding stimulation during readings, with regular monitoring at home being crucial for accurate results.
