Blood Pressure and Hypertension

palmerig88
palmerig88 Posts: 623 Member
edited November 12 in Fitness and Exercise
Have any of you been able to successfully lower your blood pressure through diet and exercise? Mine has been stuck around 144/88 for 3 years now. Just started taking it seriously one month ago, and I'm curious if I will see results. My next appt. is in 3 months.

Replies

  • billgiersberg
    billgiersberg Posts: 163
    Go over to WebMD and do a search for High Blood Pressure and the DASH diet. I'm assuming that your doctor is aware of your BP. Their advice is of course the best advice.
  • kag1526
    kag1526 Posts: 210 Member
    Have any of you been able to successfully lower your blood pressure through diet and exercise? Mine has been stuck around 144/88 for 3 years now. Just started taking it seriously one month ago, and I'm curious if I will see results. My next appt. is in 3 months.

    My blood pressure started being in the 130s when I was 17. By the time I turned 25 it was like yours for 1 year or so.

    I started here on December 1st, by February 1st my blood pressure was back in the optimal range twice. Definitely much lower then it had been.
  • blink1021
    blink1021 Posts: 1,115 Member
    Yes I was borderline high blood pressure and I was able to get mine under control without medication by diet and exercise. I also quit smoking (not sure if you are or were a smoker). Mine is now 120/60 I am told that is good and great for me. It was unbelievably easy for me and great that all I had to do was just start to exercise and eat better.
  • fj211
    fj211 Posts: 95
    Yes . In the past have lost weight and been taken completely off meds. My husband lost weight, exercises everyday, and hasn't been on BP meds for years. It can be done:) Best of luck.
  • SabrinaJL
    SabrinaJL Posts: 1,579 Member
    I've been on blood pressure meds for about 10 years. A few months into working out and eating better, my doc cut my dosage in half. Put me on 25 mg, which is the lowest dosage. In December, she told me to start cutting it in half. Last month, I started taking half a pill every other day. A week ago, she told me to go to taking it every 3 days and after 2 weeks, to stop taking it. I'm currently on day 2 without taking it (will take it tonight), and I just checked my bp earlier and it was 114/77.

    Short answer...yes. :happy:
  • amykathleen2005
    amykathleen2005 Posts: 79 Member
    Losing weight will help your blood pressure. Also following the DASH diet (which is basically just healthy eating) and just generally watching sodium levels will also help. Your blood pressure is not hugely high, although it is something to talk to a doctor about. I think diet and exercise may be able to bump you into a healthier range.
  • tataliciousd89
    tataliciousd89 Posts: 465
    Mine has improved and I haven't been eating very heart friendly. I've just lost about 25 lbs and started weight training daily along with the walking that I was already doing. I started throwing in some light jogging a couple of days a week too, but I don't know what of all that is actually helping but it is. Oh and I haven't had a drink since january first which probably has a lot to do with it.
  • UpEarly
    UpEarly Posts: 2,555 Member
    Yes... mine went down substantially with my weight loss. I was hovering between 145/95 and 135/90. Now that I'm a healthy weight (5'9" and 145 pounds), a high reading (like right after a big meal) is 120/75. Most of the day, I stay around 105/70.
  • xgg2rs
    xgg2rs Posts: 128 Member
    My father died at 57 of high blood pressure. (heart attack) I had myself tested and discovered I had high blood pressure as well. I was on blood pressure meds for a few years.

    Anyways, I have discovered I was able to keep my blood pressure under control WITHOUT meds by running. I run quite a bit now and my blood pressure is in the normal range 99 percent of the time now. (I'm sure my weight loss helped too, but I think the running had more to do with it myself)
  • palmerig88
    palmerig88 Posts: 623 Member
    Thank you so much for your responses. Yes I forgot to say I smoke.
    I lost my Dad too, he died in 2007 at age 66. He had very high blood pressure and suffered 3 or 4 strokes in his lifetime, once while I was driving him around with my learner's permit! I may write about him in my blog on here.
    My last appt. was a followup, so yes my doctor is more than aware and concerned about mine. My husband wants me to have a baby and my doctor said not until my bp is under control. I would obviously have to quit smoking. The smoking is probably the worst part I guess. I've been smoking for 18 years. :/
  • annissa19
    annissa19 Posts: 16 Member
    Good luck with the smoking and baby making!! You can do it!
  • LPinTheD
    LPinTheD Posts: 129
    You're going to have to quit smoking if you want to lower your blood pressure. I quit three months ago, and while it wasn't an easy thing to do, I already feel better and I have much more stamina for exercise. And more money in my pocket! If I can do it (I smoked for more years than I care to admit), anyone can... Just do it :)
  • sassylilmama
    sassylilmama Posts: 1,493 Member
    Most people have success with losing weight and lowering sodium. But it is no guarantee. In my case it is genetics and that cannot be fought. I follow a low sodium diet (most days) and have lost 70 pounds and had no luck with mine. Ironically my BP was normal for several months before I lost weight and lowered my sodium. Contemplating not watching my sodium anymore just for giggles to see what happens.

    Anyway did not mean to make this about me but to say that it can improve and usually does, but do not get upset if it does not work for you.
  • heidiwebs
    heidiwebs Posts: 80 Member
    I've been doing the DASH diet for 3 weeks now and brought my bp from 142/97 to 124/85 with no medication. Highly recommend this diet and trust me, you will be FULL. Lots of all natural eating and lots of water!!
  • palmerig88
    palmerig88 Posts: 623 Member
    I think so too...(about the smoking)
  • palmerig88
    palmerig88 Posts: 623 Member
    I think I already eat like the DASH diet recommends...but just started looking at it. My diary is public if anyone cares to peek.
  • UpEarly
    UpEarly Posts: 2,555 Member
    I think I already eat like the DASH diet recommends...but just started looking at it. My diary is public if anyone cares to peek.

    Actually, if you follow DASH, your sodium is rarely going to go over 1500mg. I see that you're usually right around 2500mg and you go over that with some frequency.

    Stuff like mac & cheese, english muffins, commercial salad dressing, etc are not part of a DASH diet.
  • GoMizzou99
    GoMizzou99 Posts: 512 Member
    Nope - hereditary.

    I tried to reduce my medicine and over a period of months BP crept back up. So I stayed at my prescribed level. I am NOT going to give up coffee...but I am going to start monitoring my sodium intake and see if that helps.
  • palmerig88
    palmerig88 Posts: 623 Member
    Hrmmmmmm. Well the calorie counting and adding in exercise is REALLY working for me, weight loss wise. I thought/think I am eating pretty good, I know my sodium is high.
    I don't know if I could/would follow this DASH thing then. I have never been able to follow diets that tell you what you can eat or how much, etc. Eating what I want in reasonable portions and staying within calorie limit seems pretty easy.
    I would still be interested in looking at some people's public food diaries if you follow DASH or have low sodium, so I can get some replacement food ideas for now. It also might be me holding back a bit more since I work and there is no fridge at my job. I think my lunches are pretty good that I am packing. I know I could do better. I don't know this is all a bit overwhelming I guess.
  • southernyankee716
    southernyankee716 Posts: 201
    I found out I had high blood pressure during one of my prenatal visits years ago. I have been on 6 different medications and none of them helped. My doctor basically told me I just need to exercise regularly. I no longer have insurance and I'm not paying hundreds to see a doctor so I have been busting my butt at the gym. For me, the weight is coming off very slowly but I feel 100x better. I no longer have daily headaches and I can physically tell my blood pressure is not as high as it was prior to exercising.

    I need to follow the dash diet. Some days my sodium is great, others its off the charts. One thing I noticed from your diary is the cottage cheese. It's so delicious but so high in sodium. It's fine to have, but make sure it's the only high sodium food you have for the day. If you ate just two servings of cottage cheese a day, you've almost met half your sodium allowance for the day. Cottage cheese was my weakness and another MFP member suggested Friendship Dairies Cottage Cheese with no sodium added. Half a cup contains just 60mg of sodium. :wink:

    http://www.friendshipdairies.com/products/1-lowfat-no-salt-added-cottage-cheese.html

    Edited to add: My bp typically averaged at 180/87 - 189/95. Not sure what it is now but I'm confident it's much lower.
  • oldmanstauf
    oldmanstauf Posts: 202 Member
    Have any of you been able to successfully lower your blood pressure through diet and exercise? Mine has been stuck around 144/88 for 3 years now


    I was averaging mid to high 150/90 last fall. Currently I hit around low to mid 140/85 and sometimes in the 130 range. I'd say dropping some poundage is helping.
  • palmerig88
    palmerig88 Posts: 623 Member
    Thanks I will try and find that cottage cheese. I thought it was ok because the dash diet said to drink milk and my skim has loads of sodium I just like to eat the cheese instead of drink the milk
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    I had a BP of 120/70 for years and years which I thought was the best. After my hysterectomy and I was able to start living again, I started seriously exercising on a constant basis. My blood pressure dropped to 110/60, I FREAKED and thought it was too low, the nurse looked at me and said, actually, its perfect, how did you do that?

    I also started looking at life differently and taking responsibly for all my actions instead of trying to find someone else to blame or play the victim. I learned how to calm myself and let things go, as they say, I learned not to sweat the small stuff.

    Lesa
  • harebearva
    harebearva Posts: 216 Member
    Yes, started at 140/100 with a resting heart rate of 90-95. after dropping weight and exercising 6 days a week for a year, BP averages 105/65, resting heart rate 55-60. THey don't call it cardio fer nuthin! ;o)
  • heidiwebs
    heidiwebs Posts: 80 Member
    Hrmmmmmm. Well the calorie counting and adding in exercise is REALLY working for me, weight loss wise. I thought/think I am eating pretty good, I know my sodium is high.
    I don't know if I could/would follow this DASH thing then. I have never been able to follow diets that tell you what you can eat or how much, etc. Eating what I want in reasonable portions and staying within calorie limit seems pretty easy.
    I would still be interested in looking at some people's public food diaries if you follow DASH or have low sodium, so I can get some replacement food ideas for now. It also might be me holding back a bit more since I work and there is no fridge at my job. I think my lunches are pretty good that I am packing. I know I could do better. I don't know this is all a bit overwhelming I guess.

    I just made my diary public. The last couple of days, my sodium is a little higher than I'd like, but a weekend family gathering and lunch meetings today made me have to add a little processed foods. I bought salt substitute and some Mrs. Dash seasonings that make flavoring foods easier.
  • davidlbass
    davidlbass Posts: 159 Member
    Was on high cholesterol medicine and borderline high blood pressure. Now cholesterol is normal and blood pressure is 110/70. All just from loosing weight. Still eat my red meat, pasta, bread and use salt. We don't eat out as much because of all the calories in restaurant food but a side effect is I don't get as much sodium as I used to but don't really watch it.
  • Hopelessbird
    Hopelessbird Posts: 133
    I actually have a family history of graves' disease (hyperthyroidism). So when my younger sister (normal weight) was prescribed heart meds, I started getting mine checked too. My BP was normal but I still took up running anyway. I jog 4-5X/week for 30-60min. My BP from last Friday was 112/74 and 55 resting pulse.

    Exercise really does work.
  • palmerig88
    palmerig88 Posts: 623 Member
    Cool I am trying 5 days per week I really like it so far. Interesting...my brother has graves high cholesterol and Ms. Life is very challenging for him :/
  • Hopelessbird
    Hopelessbird Posts: 133
    FYI, I drink a lot of coffee (3-4cups) everyday and my bp is still normal.
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