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Medical Summaries
Blood Pressure

Lowering Blood Pressure Tactics
How to Lower Your Blood Pressure
by
Vaughn Aubuchon

If you are very serious about lowering your BP,
use a wrist blood pressure monitor daily.
Graph your results, as I have below.
KNOW your risk factors.

Reduce your salt intake, avoid saturated fats and hydrogenated oils, stop smoking, and exercise daily. You CAN lower your blood pressure naturally.

30

100

60

30

80

80

30

Omron Model BP-652 Wrist BP Monitor
Omron Model BP-652 Wrist Monitor

135/85 ("One-thirty-five over eighty-five")

The 1st Number: Systolic pressure is the pressure generated when the heart contracts.

The 2nd Number:
Diastolic pressure is the blood pressure when the heart is relaxed.

140/90 is considered borderline hypertension.
Is your blood pressure higher than this?

Normal Blood Pressure Range


Diligence
Use A Digital Blood Pressure Monitor


Buy a digital blood pressure monitor, and use it daily. Become aware of your blood pressure range, and how it varies throughout the day. Graph your BP readings. Find out the influence of foods, and moods. My old Omron Model HEM-608 digital wrist blood pressure monitor was great, but it finally failed. I now use an Omron HEM-650, and an Omron BP-652.

Wrist blood pressure monitors are inexpensive and accurate, if used according to directions. The wrist monitor must be carefully positioned at "heart height", to achieve accurate results. Relax a few moments after you sit down, before you take your reading. Don't move or talk while measuring.


MOST Importantly :
Use appropriate dictionaries, pillows, of whatever to get your wrist level exactly even with the nipples on men, or the same height that an upper arm sphygmomanometer cuff would be, if it were being used.

Both of my new Omron devices have "A.P.S. technology", which confirms that the monitor is at heart level (Advanced Positioning Sensor). The units must be placed just below the chin for the APS to work.

The means to easily check your blood pressure and blood pressure range are now available to everyone, for $80 or less.

How much do you care?

.
Record your blood pressure monitor data over time, in MS Excel format.
Here is a sample from my personal

Blood Pressure Data and Heart Rate Variation (HRV) data -


Blood Pressure Range spreadsheet


.
The V.A. Method of Heart Health Self-Monitoring and Analysis

(Primary assumptions - Low Systolic is good, low Diastolic is good, and low Pulse rate is good.)
1. At least two measurment sessions are performed EVERY DAY.
2. At each measurement session, I take 4 readings (consistency and repeatability check - both monitor and patient).
3. The 8 BP readings are summed in the Pressure Checksum column.
4. The 4 pulse readings are summed in the Pulse Checksum column.
5. The "Pulse delta Beats" column gives HRV - the delta between the lowest and the highest of the 4 readings. Excel does not do this, I do this by eye and by hand.
6. The "Overall Heart Health Index" column gives an "OVERALL HEART HEALTH INDEX" consisting of both BP and HRV data combined, using the formula : BP Checksum plus Pulse Checksum, divided by 100.
My OHHI has varied from 15 (very bad) to 9 (very good) - a value of 12 is borderline. This index is weighted toward BP, since it is usually considered more important than pulse rate (2 BP readings vs. 1 pulse reading). A simplified 2-reading system could be employed, but that would be inadequate for HRV sampling purposes. There is far more variation between 4 readings than 2 readings, if there is any inconsistency in the measuring device, measuring technique, or high HRV (i.e., atrial fibrillation, as in my case) is present.


(You would never be expected to study your blood pressure in such detail as I have done above. I just wanted to show you my system of monitoring my own BP, HRV, and any trends. I go overboard with the HRV study, because I am in Permanent Atrial Fibrillation. - my heart has had no "sinus rhythm", or "built-in pacemaker", since March 2003.)

Lowering High BP Diet
Foods to lower blood pressure
High Blood Pressure
Diet
Natural Blood
Pressure Supplements

"NO" FOODS

High-salt
Reduce protein
No hydrogenated oils
Reduce saturated Fat
White Sugar
White Flour

"YES" FOODS

High Potassium Foods
High Calcium Foods
Apples
Apricots
Avocados
Bananas
Beans
Broccoli
Fish
Grapes
Oats
Orange Juice
Spinach
WATER

Amino Acids
CO-Q10
L-carnitine
L-arginine
L-lysine

Foods
Flax seed oil
Fish oil
Lecithin

Herbs
Garlic

Minerals
Calcium
Magnesium
Zinc

Vitamins
B-complex
Vitamin E
Vitamin C
Folic Acid
Niacin

Amino Acids
2 x 120 mg
1 g
4 g
2 g

Foods
2 tbl.
4 g
2 g

Herbs
2 g

Minerals
666 mg
266 mg
120 mg

Vitamins
200% MDR
200 I.U.
500 mg
400 mcg
500 mg

High Blood Pressure Notes
Blood Pressure Readings Defined

HIGH Blood Pressure Symptoms -
Stressed
Sedentary, Bloated
Weak, Failing


Systolic - Diastolic
210 - 120 - Stage 4 High Blood Pressure
180 - 110 - Stage 3 High Blood Pressure

160 - 100 - Stage 2 High Blood Pressure
140 -   90 - Stage 1 High Blood Pressure
140 - 90 - BORDERLINE HIGH
130 - 85 - High Normal
120 - 80 - NORMAL Blood Pressure
110 - 75 - Low Normal
 90 - 60 - BORDERLINE LOW
 60 - 40 - TOO LOW Blood Pressure
 50 - 33 - DANGER Blood Pressure


LOW Blood Pressure Symptoms -
Weak
Tired
Dizzy
Fainting
Coma

Summary
Lowering High Blood Pressure Tactics

1. AWARENESS - Use a wrist monitor frequently - the higher your pressure, the more often you should check it, to get it down.

2. DESIRE - Do you want to live? Live better?

3. ACTIONS
Stop Smoking
Exercise Daily
Reduce Weight
DIET:
Reduce Salt Intake
Reduce Saturated Fat
NO "hydrogenated anything"
NO TFAs (trans fatty acids)! ("partially hydrogenated anything")


4. Clothing
Do not wear tight-fitting clothing, especially socks.
When you remove your socks, is there a fairly deep impression where the elastic has just been? This constriction can raise blood pressure substantially. Make your own blood pressure measurements, with and without the tourniquet socks. I have cut the elastic bands on all of my socks, in two places.

No Caffeine
Mild Sedation
Sufficient Rest
Don't Oversleep
Use a wrist blood pressure monitor, frequently



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6. Vaughn's Other
Blood Pressure Related
Pages

* Blood Pressure Chart

Blood Pressure Chart.PDF

*
Blood Pressure Monitor

*
Cholesterol Range

* Lowering Blood Pressure

*
Omron BP Wrist Monitor

*
Systolic-Diastolic Pairs

*
Wiki BP Index




Disclaimer
The author is not a doctor.
NO MEDICAL ADVICE IS OFFERED OR IMPLIED.
Statements on this page may NOT be correct. These are just my personal thoughts. The sole purpose of this page is to encourage further research on your part. I hope that you have found this blood pressure information page helpful. Buy and use a blood pressure monitor, to track your own heart health.
Thank you very much for your time.

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Vaughn Aubuchon
Vaughn's Summaries
©2004-2008 Vaughn Aubuchon
www.vaughns-1-pagers.com
All Rights Reserved
This Vaughns Blood Pressure lowering tactics webpage
was last updated on 2014-07-12.