I have high blood pressure, what can i do to lower it naturally?

I have 145/90, which is too high for my age, i need to get it down to 120-130/80-85.

My doctor says I need to start eating blood pressure medicine but offered to give me 6 months to try to naturally lower it although the doctor believes its a genetic trait as people on my mothers side have and i don't smoke, or drink and im normal weight to heigh ratio (185cm, 78kg, low body fat)

All she could offer as suggestions was:
drink hibiscus tea daily and run/bike for 30 minutes 3-4 times per week so that you sweat. We scheduled a new visit six months from now.

I want to avoid BP medicine if possible and prove that I can lower it naturally. I'll give it my all for 6 months.

I've been googling abit but want to hear your suggestions as well as I value your expertis.

Many thanks anons!

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  1. 2 months ago
    Anonymous

    Cardio helps but it might be genetic like he said. Sleeping more will help as well.

    • 2 months ago
      Anonymous

      Lift heavy. Barbell compounds, sets of 5. If you can do more than five, add more weight.
      t. Had high blood pressure and high cholesterol all my life. They've gone down almost directly in proportion to my lifts once I started focussing on strength training.

      thanks both, yes better sleep, more cardio, heavier weights. dully noted.

      • 2 months ago
        Anonymous

        Nitrite Oxide. Get more NO in your body it's a vasodilator. Arginine/Citruline but if you really hate chemicals then beetroot powder because making your own juice is messy as frick.

  2. 2 months ago
    Anonymous

    Lift heavy. Barbell compounds, sets of 5. If you can do more than five, add more weight.
    t. Had high blood pressure and high cholesterol all my life. They've gone down almost directly in proportion to my lifts once I started focussing on strength training.

  3. 2 months ago
    Anonymous

    Doctor saying it's genetic is just trying to push drugs on you lol

  4. 2 months ago
    Anonymous

    It could be white coat syndrome. I thought my resting HR was ~100 bpm for a while because it would always read something like that at the doctors. Now that I have a watch that tracks my heart rate all the time, it tells me my resting heart rate most days is more like 60. The same effect could happen with blood pressure. I hope that they get passive blood pressure estimations on watches soon. Regardless, you should lift and run.

    • 2 months ago
      Anonymous

      Doctors are moronic
      >at the doctor for a joint injury
      >PA takes my blood pressure
      >150/95
      >"oh gosh that's kinda high, let me try that again"
      >moves my arm a bit
      >135/80
      You do this with literally every patient, multiple times every day, how do you frick it up????

  5. 2 months ago
    Anonymous

    I do not believe you are low body fat. post body. 99% you are skinnyfat or fat. and untrained.

  6. 2 months ago
    Anonymous

    Lose fat mass, do more cardio, eat more fiber, eat more nitrate rich vegetables and replace some salt with potassium.

  7. 2 months ago
    Anonymous

    get 50/50 (or 70/30) potassium/sodium salt. and buy a blood pressure meter and measure it at home. some people just always measure high when they're at the doctors, but are normal otherwise.

  8. 2 months ago
    Anonymous

    Walk uphill on a treadmill.
    Start at 5% incline, 30 minutes, 2 times a week.

    Increment incline by 1% and time by 5 minutes each week, alternating whuch you increment. Then once you're at 15% incline and 60 minutes, start adding more 30 minute chunks until you are at 4 hours a week.

    • 2 months ago
      Anonymous

      ah, the powersharter cardio routine

      • 2 months ago
        Anonymous

        Bot post

        Powerlifters use the elliptical.

        Goal here is to get 4 hours of zone 2 and zone 3 cardio, so you can strengthen your heart.

  9. 2 months ago
    Anonymous

    There is no genetic component to blood pressure. There must be some sort of vice that you engage in that's causing this.

  10. 2 months ago
    Anonymous

    Taurine
    Low dose Cialis
    Carduo

    • 2 months ago
      Anonymous

      >just take Viagra for the rest of your life bro

  11. 2 months ago
    Anonymous

    maybe stop taking steroids

  12. 2 months ago
    Anonymous

    get off what ever stack you're using

  13. 2 months ago
    Anonymous

    Do more cardio. Lifting weights is NOT enough to lower blood pressure. I was hitting the gym 4 times a week but the doctor kept telling me that my blood pressure was too high. I started running 3 miles 3 times a week and my blood pressure finally dropped to normal levels at the doctor's office.

    • 2 months ago
      Anonymous

      Agree, it’s like trying to increase your VO2 max, you need to get your heart rate up and keep it up as much as you can. HIIT weights stuff can work too but a general strength/bodybuilding routine won’t do that

  14. 2 months ago
    Anonymous

    Also, if your doctor is prescribing meds for blood pressure WITHOUT prescribing exercise or diet recommendations, then it's time to find a new doctor.

  15. 2 months ago
    Anonymous

    Stop jacking off multiple times per day

  16. 2 months ago
    Anonymous

    literally do cardio for an extended period of time
    my BP was in the 130's/140's from being out of shape for 4 years and I started to do cardio again last month and it dropped back to 120 and below

  17. 2 months ago
    Anonymous

    fasting

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