blood pressure

9 Cheap Ways to Lower Your Blood Pressure

Carrie Kirby — Thu, 28 Jun 2018 08:31:16 +0000

During a recent routine doctor visit, a loved one was warned that his blood pressure was on the high side. And if it doesn't improve by the next checkup, he might have to start taking medication.

This is happening to more and more Americans, since the American Heart Association and American College of Cardiology changed their guidelines for what is considered "high" blood pressure from 140/90 to 130/80. With the new guidelines, nearly half of U.S. adults are classified as having high blood pressure.

My loved one hates taking medication. He dreads the side effects, so he asked me to find out all the natural things he could do to get his blood pressure to a healthy place before his next visit. If the actions could be frugal and fun, all the better.

Note: If you have been prescribed medication for high blood pressure, follow your doctor's orders. Uncontrolled high blood pressure, or hypertension, can lead to a fatal or debilitating stroke, and I would never suggest that you can quit taking your meds and use natural methods to treat high blood pressure instead. But of course, you can take your meds and start living a healthier lifestyle.

1. Try a new approach to quit smoking

Smoking is one of the worst things you can do for your blood pressure. Obviously, it's not easy to quit smoking, or there wouldn't be so many people who have tried and failed to kick the habit.

There are several tactics proven to increase your chances of quitting for good, including free apps such as the LIVESTRONG MyQuit Coach, or Smoke Free. Counseling and anti-addiction medications are also proven to help, but if money is tight and your health insurance doesn't cover those, try the free apps first. (See also: 14 Smartphone Apps That Make Self-Care a Snap)

2. Put in your earbuds

A review of multiple studies from the U.S. National Library of Medicine and National Institutes of Health concluded that listening to music appears to lower blood pressure by reducing anxiety in patients, but it called for more controlled studies to pinpoint the optimal conditions for therapeutic music listening. But if you have a playlist of songs that tend to set your mind at ease, press play as often as you need to feel a little more Zen.

3. Eat at home

You may not think you eat that much salt, because you don't add salt to your food. But guess what? Most of the salt we eat comes from restaurant and processed foods, about 71 percent according to the CDC.

"Only a small amount of the sodium we consume each day comes from the salt shaker," reads the CDC report urging Americans to cut back.

So as convenient as it is to hit the drive thru, you can cut out a lot of blood-pressure-raising sodium by preparing meals at home. Home cooking is generally cheaper, too, and won't cost you your health. (See also: 25 Low-Cost Foods Packed With Nutrition)

4. Season your food

When you're cooking at home, you can cut sodium even more by reaching for non-sodium seasonings to add a kick, such as garlic, onion powder, and pepper. Some herbs may even lower blood pressure — basil, cinnamon, ginger, turmeric, and garlic have all been credited with doing so. I save tons of money by ordering my spices online in bulk bags. (See also: 12 Foods Nutritionists Say You Should Splurge On)

5. Focus on your breathing

Deep breathing can improve many aspects of your overall health, and blood pressure is certainly one of them.

As Dr. Naomi Fisher of Harvard Medical School states, "Doctors often ask patients to breathe deeply before getting their blood pressure taken, for example. But it is also helpful to incorporate deep breathing in a daily routine, especially for "type A" or stress-prone personalities, with an added benefit on blood pressure."

And if you think you won't remember to add a deep breathing session to your daily routine, there are at least half a dozen apps that promise to guide you, ranging in cost from free to $3.99. (See also: 6 Meditation Alternatives for People With Busy Minds)

6. Find an exercise you don't hate

The American Heart Association says you should be exercising at least two and a half hours per week, in sessions at least 10 minutes long. You could schedule that time on a treadmill, or you could ask yourself, "what kind of activity would be a treat for me to engage in 30 minutes per day?"

I like to exercise while running errands, which has the added benefit of saving on gas and parking. Today, I'll briskly walk to a craft store and the ATM; tomorrow, it will be a bike ride to the grocery store. For some people, making exercise a chance to be social helps, whether it's by scheduling multiple sports games per week, enrolling in a Zumba class, or scheduling a walking date with a friend.

Does sex count as a workout? It can qualify as moderate activity, though most acts of intercourse only take about six minutes, and the AHA recommends that exercise sessions last at least 10. So keep that in mind if you plan to make sex your workout for the day. (See also: These 7 Exercises Are Scientifically Proven to Increase Happiness)

7. Have dessert

OK, a hot fudge sundae isn't going to lower your blood pressure, but there are a couple of sweet treats that can help.

Potassium can lessen the effects of sodium, so in addition to reducing sodium in your diet, you can also try adding more potassium-rich foods such as bananas, yogurt, and avocados. Even better, the flavonols in chocolate, especially dark chocolate, have been shown to lower blood pressure. So why not make a smoothie of dark chocolate, banana, and yogurt? (See also: 15 Reasons You Should Eat More Chocolate)

8. Get a dog

Studies show that owning a pet — particularly a dog — can significantly lower your blood pressure. This is because owning a dog improves our emotional health, as well as requiring us to exercise more in order to care for them.

Even if you can't adopt a dog, being around one could still help you. Research shows that our blood pressure dips when we pet or talk to a dog. So volunteering at a local animal shelter or spending time with a friend or relative's pet could work. (See also: 5 Surprising Ways Your Dog Can Save You Money)

9. Sleep in

Lack of sleep (five hours of sleep or fewer a night) can cause us to have trouble regulating our stress hormones, which may in turn lead to higher blood pressure.

Sleep is free, and good for you in many other ways as well, so making sure to get eight hours a night is a free way to keep your blood pressure in check. (See also: How Getting More Sleep Helps Your Finances)

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This article is from Carrie Kirby of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

The 5 Best Blood Pressure Monitors

Andrea Cannon — Thu, 28 Dec 2017 09:00:09 +0000

In order to help prevent a potential health crisis, it's important to monitor your blood pressure. Fortunately, blood pressure monitors provide reliable readings from the comfort and convenience of your own home, so you can better control your health.

What is a blood pressure monitor?

A blood pressure monitor is a device that allows you to monitor your blood pressure at any given moment. It's particularly useful for people with high blood pressure or anyone who wants to keep track of their blood pressure over time.

Top 5 blood pressure monitors

Omron 10 Series Wireless Upper Arm Blood Pressure Monitor

The Omron 10 Series Wireless Upper Arm Blood Pressure Monitor offers precise systolic, diastolic, and pulse readings. It has an expandable, contoured, wide range, Easy-Wrap ComFit Cuff that fits standard and large arms up to 17 inches. It features a large, easy-to-read display with extra-large digits and backlight. It has an irregular heartbeat detector, BP level bar, and an optional averaging mode. The multicolored indicator lights show whether your reading is in the normal or hypertension range. Increased memory storage also allows you to monitor and store the last 200 readings for more than one user.

The free Omron app and website allows you to wirelessly sync readings to your smartphone, download and email blood pressure readings, and access all historical data. You can wirelessly connect to your online dashboard and transfer data via Bluetooth Smart Connectivity so you can more easily track your health and progress.

This includes a quick start guide, AC adapter, and built-in arm cuff storage case. It can also be run on four AA batteries (not included). It comes from the trusted Omron brand and is recommended by Consumer Reports, ConsumerSearch, Huffington Post, and The Sweethome. It's also an Amazon best-seller, one of the "Most Wished For" items on Amazon, and backed by outstanding online reviews, including more than 6,500 five-star reviews on Amazon. If this one doesn't work for you, consider Amazon's #1 best-seller in blood pressure monitors, the Omron 5 Series Upper Arm Blood Pressure Monitor.

Currently $64.99 on Amazon

A&D Medical Multi-User Blood Pressure Monitor

The A&D Medical Multi-User Blood Pressure Monitor stores up to 60 results for up to four users. The upper arm blood pressure monitor is clinically validated for accuracy. It features irregular heartbeat detection, pressure rating indicator, and an AccuFit Plus cuff with a flexible inflation technology that accommodates arms up to 16.5 inches. It's recommended by Consumer Reports, Consumer Search, Huffington Post, and The Sweethome. It is also backed by a five-year limited warranty.

Currently $49.99 on Amazon

Panasonic Portable Upper Arm Blood Pressure Monitor

The Panasonic Portable Upper Arm Blood Pressure Monitor features an easy-fit cuff that rolls around the slim monitor and a large digital LCD display with clear characters and intuitive symbols. It has one-touch auto inflate, body movement detection, hypertension warnings, flashing warning system, and digital filter technology to ensure clinically proven accurate measurements every time. The automatic memory feature allows you to store up to 90 readings with an averaging feature so you can track the findings over time.

This includes a carrying pouch, four AA batteries, and optional large cuff. The popular blood pressure monitor is recommended by Consumer Reports and ConsumerSearch. It is also backed by a two-year limited warranty and has outstanding online reviews, including more than 3,000 five-star reviews on Amazon.

Currently $42.53 on Amazon

LifeSource Pro Blood Pressure Monitor

The LifeSource Pro Blood Pressure Monitor features HeartWise technology for clear, highly accurate readings in no time. The latex-free band and extra-large, cone-shaped AccuFit cuff with tapered fit accommodates arms up to 23.6 inches, making it ideal for athletes and bariatric patients. It stores the last 60 blood pressure and pulse rate measurements with time and date stamp to help you keep track of your readings. It also has a pressure rating indicator, irregular heartbeat detection, three alarms, an extra-large, easy-to-read display, and an illuminated start button.

If the cuff ends up being too large, the monitor can also be used with the other Lifesource cuff sizes. This includes a carrying case, quick start card, and four-week blood pressure logbook. You can choose to use four AA batteries or the included AC power adapter. The monitor has great online reviews and is frequently recommended online by publications like ConsumerSearch.

Currently $99.95 on Amazon

Omron 7 Series Wrist Blood Pressure Monitor

The Omron 7 Series Wrist Blood Pressure Monitor fits wrists up to 8 ½ inches. It features a slim design, quiet automatic inflation, blood pressure level indicator bar, irregular heartbeat detector, and advanced averaging technology. Heart Zone Guidance and blinking colored indicator lights help you find the correct position for clinically proven accurate readings.

This includes a storage case, quick start guide, and two AAA batteries. It comes from the trusted Omron brand and is recommended by Consumer Reports, ConsumerSearch, and Huffington Post. It's also an Amazon best-seller and backed by outstanding online reviews, including nearly 10,000 five-star reviews on Amazon.

Currently $48.24 on Amazon

And those are our recommendations for the best blood pressure monitors. As always, be sure to check Wise Bread's Buying Calendar to learn when and how to buy just about anything!

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This article is from Andrea Cannon of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: