#1 Best Way to Lower Blood Pressure Naturally and Fast

High blood pressure is a major risk factor for things like stroke especially, but also heart attack. So you want your blood pressure to be nice and low and healthy. And you'll see that mine is we're.

Going to show you three ways to lower your blood pressure within minutes without drugs naturally. Now, the downside is those three ways are great, but they only last for a couple of hours. So you need to do them every day.

And I do, I do these every day. But here's another thing to think about. You can lower this permanently if you know the root cause.

And we'll go up to the studio in just a minute and talk about root cause because you can deal with that, too. Great way to lower your blood pressure without medications. As you can see, my number is pretty good.

So here's what you can do to. Lower your blood pressure. The first intervention breathing exercises is very simple and easy.

Slow breathing has been shown to decrease blood pressure significantly in multiple meta analyses. And remember, meta analyses are some of. The highest forms of scientific evidence.

It's multiple studies and looking at that. Same question, some studies suggest a decrease of up to 10 points. So there are multiple ways to do.

Breathing exercises, but here's the key. You should be able to lower your. Breathing rate six to ten breaths per minute.

Studies have shown that things like yoga are very effective or even trying machines like respirate. This can help you get trained. What I like to recommend is a.

Straightforward exercise that anyone can do. Here is what you do. Take a deep breath for about four.

Seconds, then hold your breath for about. Four seconds and then let the air out for about eight seconds. This is called the 4, 4, 8.

Technique and it's also sometimes called the box breath. Using 4, 4, 8 count, even one paper showed that it can decrease arterial stiffness, which is associated with high blood pressure. So again, these are some interesting results.

In reality, almost all breathing exercises that take you to that breathing frequency, that lower frequency, six to ten breaths per minute, they all work. And this is an easy one to do. Try it and tell me in the.

Comments if it works. But why does this lower blood pressure? That's an interesting point, and let's get geeky, but just for a moment.

So here we go. There are three significant components to blood pressure. One, the amount of blood going through your arteries.

That's about 12% of all your blood, 1. 2 to 1. 5 gallons.

Your body moves all that blood within a minute every minute. The second component of your blood pressure is your heart rate, especially the volume of blood that your heart can pump. Out with every heartbeat.

The third component is the stiffness of. Your artery walls, which we will call peripheral resistance. Imagine your arteries as pipes transporting water.

When you pump the water, the smaller the pipe, the higher the pressure. If the pipe is wider or larger. The pressure goes down.

You'll need more water volume to increase the pressure. Your brain can control both heart rate and peripheral resistance through the nervous system. This is an involuntary response, though, so.

You can't just say, okay, brain, lower my blood pressure. It's not going to work that way. .

. But you can stimulate it. When you take deep breaths and slow.

Your breathing down, slow that breathing rate. The amount of air that it takes to fill your lungs will create pressure inside your chest. .

. That increased pressure in your chest will. Stimulate a key nerve that travels closely to the esophagus, your heart, and the diaphragm, the muscle that controls your breathing.

That nerve is called the vagus nerve. It's called vagus, from the Latin vagaris, meaning wandering. This nerve goes from the top of.

Your spine all the way down to your anus. And it seems like everywhere in between all of your organs. It stimulates what we call vegetative signs.

It slows down your heart rate. It opens up those artery vessels. It stimulates digestion.

It can help you go to sleep. Anyway. What happens here is that when you.

Stimulate that vagus nerve, it's like when you take a deep breath and hold the air. That stimulation affects your heart, slowing it down, decreasing that heart rate. It will also cause your vessels to.

Open, lowering that blood pressure. The next proven method to decrease blood pressure in minutes is called isometric exercise. Now, isometrics are not the greatest for.

Muscle development, so I don't really prefer. Them because I want you to have good, strong, metabolically active and healthy muscles. But again, we're talking about the actual evidence that's available on lowering blood pressure.

Naturally. We're not talking about muscle development in this video. .

. Now, I'd suggest you do the real exercises instead. If you're going to go to the effort of exercise, don't develop a pattern of daily doing isometrics.

Do the real thing. But let's get back to the evidence. This first exercise, hand grip for two.

Minutes using a dynamometer or dynamo, meaning power and meter being measurement. It's a measurement device for grip strength. This might be an exception.

It might be something you want to do more often. I prefer a thing called dog bones. You lift a weight by rolling it.

Or winding it up on a cord or belt. Specifically, what we're talking about here in this study. This evidence is hand grip exercises.

This is what you do. You can use a round pillow or something fairly bland. You can grab your handle.

Ideally again a dynamometer. They're 20 bucks on Amazon. Here's what to do.

Squeeze the dynamometer or the pillow with. About 20 to 30% of your maximum strength. That dynamometer will help you measure this.

. . You keep that effort for about two minutes.

You're going to start feeling it and it's going to wear you out your arm anyway. Then rest for about one to three minutes. Repeat this two or three times.

That is no more than 10 minutes a day. So what you're doing is something similar. To high intensity intervals for your grip strength.

This exercise has been shown to lower systolic blood pressure. That is the upper number you see on your blood pressure machine. Systolic, upper number, diastolic, lower number and the mean arterial.

That's the average mean means average. So you average the two together and you get your mean arterial blood pressure. The mechanism of why this works is not really clear yet.

Current theories are include things like exercise improve artery function, improve the elasticity of the artery. They cause the arteries to dilate or get bigger. Most of the current theories about the mechanism promoting the opening of the vessels.

After effort and low blood pressure in major vessels like the aorta and others. These are common ways of improving blood pressure. Let me know in the comments if.

You try it and how it goes. You might remember I told you these methods will not last very long, maybe a couple of hours. So that means you need to do them every single day.

And again, getting good muscle exercise every. Single day is a good thing. Especially if you have the most common.

Major cause of high blood pressure. There's one more thing that's critical to do. One thing that will ensure you can fix your blood pressure for good.

And that is find that root cause. There are a lot of causes, but the number one neglected cause of high. Blood pressure is, you probably already guessed it.

Metabolic disease, insulin resistance, prediabetes, diabetes. Elevated levels of insulin and or glucose. Significantly impact blood pressure.

That is directly on blood vessels or. Through body fat having a hormonal impact. So let me tell you three things you should not do.

First, this will help you reduce your blood pressure in the short term and it will spread out and give you. Much more of a long term effect. Number one, just don't smoke.

There's no benefit to smoking that's worth. All the damage that it causes. People worry about lung cancer with smoking.

Smoking kills More people through heart attacks. And strokes than lung cancer. Number two, don't drink alcohol, or at least don't drink much of it.

The mechanism with alcohol is still unclear. But again, it tends to raise blood pressure. Some studies suggest a little bit of alcohol can decrease blood pressure.

But similar to smoking, at the end of the day, more and more of us are just finding it's just not working. Three, don't eat junk food. That goes back to our root cause.

Processed, and especially ultra processed foods are. Keeping people fat, sick and addicted. Let's set up a plan that most.

People will find useful for lowering blood pressure. Number one, cut your carbohydrates. Evidence shows a low carb diet can reduce blood pressure significantly.

That is avoiding carbohydrates that raise your blood sugar. One rule of thumb is no processed. Or ultra processed carbohydrates, like good old breakfast cereal.

If you want to eat carbohydrates, look for natural sources. Anything with a low glycemic index, that's. A glass, means glucose and emic means in the blood.

So a low impact of glucose in your blood, you want a glycemic index of less than 55. A low glycemic load is far better in the area of 10, maybe up to 20, but clearly 10 is fantastic. A carbohydrate to fiber ratio of less.

Than 7 and ideally less than 5. Now, a lot of people will want to get into the debate, do we really need fiber? We can get into that debate a little bit later.

But I'm talking about four people that do eat plant based products. They get fiber. For those of you that do that.

Look at your ratio. Let me explain real quick what these terms are. As I said, glycemic index is a.

Measure used to predict how much of food will spike your blood sugar. Glycemic load is similar to glycemic index, but it talks about the whole meal. So if you have a steak and broccoli and.

. . some sweet potato, the sweet potato may have one glycemic index, but the whole meal includes that steak and the broccoli.

So the whole meal is going to. Have a lower glycemic load than that sweet potatoes Glycemic index. Like I said, it takes into consideration.

How much people usually eat of a single food and its impact on blood glucose in relation to the entire meal. The carbohydrate to fiber ratio is the. Relationship between how many carbohydrates, which are.

All sugars, a food has and the. Amount of fiber in it. The more Fiber the better.

I usually avoid carbs, but if I do eat them, I choose those that meet these criteria. Now have you ever heard about the DASH diet? Let me tell you a little bit about that.

That stands for Dietary Approaches to Stop Hypertension. This diet focuses on lowering sodium. For some people, lower sodium means no.

Salt on the table. The reality is the excess of sodium. Most people consume actually comes from processed.

And ultra processed foods. I don't think unprocessed meat and fermented foods that can have sodium in them. Are actually a problem.

Number two, exercise every day. A clear exercise plan that includes aerobic. Exercise, resistance training, I.

e. weightlifting and high intensity interval training or. Reduced exertion, high intensity interval training, hit or re hit, all of these are necessary.

Back in the old days, 30, 40. 50 years ago, they thought, and all of us thought all you have to do is that jogging, it's not so simple. You really do need to get the.

Hit, the re hit and the resistance training evidence over the past decade or two has made it very clear you got to do it all. Exercise will raise your blood pressure momentarily. That's true.

But the long term benefits of exercise. In reducing blood pressure are just not questioned. Don't question those.

There's just way too much evidence showing that exercise helps fix your sleep, your sleep, fix it. Sleep impacts both metabolic disease and blood pressure. The number one error I see with.

People who can't have a good night's sleep is this. They don't have a sleep hygiene routine that is creating a step by step process that helps them fall asleep and stay asleep. We can talk about things like sleep.

Apnea a little bit later. But first of all, take a look. At the book why We Sleep.

It was written by Matthew Walker and it gives you great information in this space. Number four, manage stress. Stress, depression and anxiety are major factors.

Affecting both metabolic disease and blood pressure. Now this is not a video about. How to fix metabolic disease associated with.

Stress and stress associated with depression and anxiety. Depression and anxiety are the biggest, most. Common, long term causes of this kind of stress.

They're a big deal, but they are very much related to metabolic diseases. Now we did mention something here that does help immensely. Does breathing exercises.

They clearly help to minimize anxiety. But similar to the blood pressure issue itself, finding the stress, the depression or anxiety root cause, is critical to being able to get a long term solution. There's one type of blood pressure phenomenon.

I want to address. It's called white coat hypertension. Have you ever heard of it?

It happens to people who just by. Looking at a doctor, a nurse or. Other healthcare professionals going anywhere near the clinic, they'll see their blood pressure start to rise.

If you're one of those people, you don't have to worry about this. You do need to understand it's possible. To see high blood pressure at a clinic.

So just keep measuring at home. Create a log of your blood pressure numbers. Take those to your doctor.

Now, when you combine all these strategies, it's very likely that you won't just see your blood pressure go down, you'll also start losing body fat. Especially when you start taking those ultra. Processed carbs out of your diet.

That's a change that also impacts your blood pressure in a positive way and improves that body fat. Now what if all these. .

. don't work? I'd recommend looking for the cause and.

Reaching out to a doctor who knows where to look. You see, there are hundreds of other causes that can raise blood pressure. From genetic conditions to medications, even supplements.

Believe it or not. But one thing I wanted to include. In this video is supplements.

So let me share with you at least three supplements that can lower blood pressure. These have good evidence to back them up. The first one is vitamin C.

500 milligrams a day has been shown to. Lower systolic blood pressure by about three points and diastolic blood pressure by about. One and a half points.

The second one is garlic. A meta analysis, remember that's a study of multiple studies. It's one of the highest, best forms of evidence, highest quality.

This meta analysis showed that 300-960mg of. Garlic every day can lower systolic blood. Pressure by about four points and diastolic.

Pressure by about two points. The third, third one, this is the third supplement. It's been shown to reduce blood pressure, the systolic pressure by four points and.

The diastolic by two points. And this is by increasing nitric oxide. You remember Dr No.

Lou Ignarrow, the. He won the Pulitzer Prize for discovering nitric oxide, which expands the walls of those arteries. We had him on the show.

Nitric oxide causes vessels to relax. It improves blood flow and can even decrease inflammation. So three to nine grams of citrulline.

I take it every day. Three to nine grams of citrullin a. Day can have positive impact on your blood pressure.

But as you can see, a reduction of 2 to 4 points in blood pressure is nowhere near the effect of. Lifestyle interventions like cutting carbs. If you're eating ultra processed carbs, even medications, those two things have a big impact.

. . So keep that in mind.

Now, believe it or not, there is one more major mistake that might be. Causing your high blood pressure readings. A mistake 97% of people and 80% of cardiologists are making.

. . Now, even now, that is measuring the blood pressure wrong.

See how to do it correctly in this video right here. And see how I changed my lifestyle in this video right here, how I cut my carbs.