Blood pressure management is an ongoing concern for many.
Hypertension is a widespread issue that affects about 48% of adults in the US. Interestingly, around 70% will experience it at some point in their lives during their lifetime.
Sometimes referred to as a “silent killer,” hypertension can lead to serious health problems, including heart attacks, strokes, and kidney issues.
According to physician assistant Ravin Williams, patients should consider starting to check their blood pressure at home around age 40—earlier, if there’s a family history of hypertension or other related health issues.
Williams recommends two primary devices for effective home monitoring and outlines several natural methods to help manage blood pressure.
Two Home Monitoring Tools
She suggests the Omron Platinum Blood Pressure Monitor ($89.99) for its user-friendly features, including Bluetooth connectivity and the ability to store readings for two users.
Another option is the BPM Connect ($109), which conveniently syncs data with the Withings Health Mate app through Wi-Fi and Bluetooth. This device collaborates well with other health tracking platforms.
Williams finds these devices to be reliable, noting their accuracy during use.
3 Tips for Monitoring Your Blood Pressure
Getting accurate readings at home can be tricky.
First off, she emphasizes using an upper arm cuff monitor instead of one for the wrist. This is because the arm cuffs tend to provide more reliable readings, being closer to the heart.
Proper posture during measurements is also key. Williams advises sitting upright with feet flat on the ground. Poor positioning, like crossing your legs, can inadvertently raise blood pressure.
For best results, she suggests measuring your blood pressure in the morning, afternoon, and evening, advising against checking it more than three times a day.
Watch for Warning Signs
Williams mentions that if multiple readings indicate high numbers, it could point to stage 1 hypertension.
Specifically, a reading of 140/90 falls into the stage 2 category, warranting a clinical evaluation and potential treatment options.
If systolic numbers exceed 180 or diastolic numbers creep above 120, especially with accompanying symptoms like headaches or vision changes, she advises immediate medical attention.
It’s crucial to consider any symptoms that accompany these readings.
While low blood pressure isn’t always alarming, she encourages keeping a record of your readings and looking out for trends. If odd readings linger, seeking medical advice is smart.
Natural Ways to Lower Blood Pressure
One effective approach to managing hypertension, Williams notes, is adopting an anti-inflammatory diet.
She points to the Mediterranean and DASH diets as excellent choices for starting a more healthful eating pattern. Incorporating these foods into daily meals can lead to lasting lifestyle benefits.
Along with dietary changes, she suggests simple daily activities like taking a 30-minute walk, while also cautioning against alcohol and smoking—both contributors to health risks. And there’s also growing awareness about minimizing exposure to microplastics, which may heighten inflammation.
“There are medications with minimal side effects that can be effective,” Williams adds, suggesting that these can be a useful complement when lifestyle alterations aren’t enough.
