The Fastest Way to Lower Your Blood Pressure (Naturally!)
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- เผยแพร่เมื่อ 8 ก.พ. 2025
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www.bmj.com/co...
pmc.ncbi.nlm.n...
pmc.ncbi.nlm.n...
www.ncbi.nlm.n...
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academic.oup.c...
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pubmed.ncbi.nl...
pmc.ncbi.nlm.n...
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Video edited by Troy Young
Script by John Milliken
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I forgot to mention another key factor: weight loss. Making the diet, exercise, and sleep adjustments we discussed often leads to shedding extra pounds, which significantly lowers blood pressure. In fact, one meta-analysis found that reducing BMI by 2.27 correlated with a drop of 5.79 mmHg in blood pressure.
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Nice here's a dietician listening from Fiji 🇫🇯
Point of the static hold studies kind of is, you can use hand grip or grip anything like 2minutes. handgrip SBP (-11.2 mmHg). And you can maintain that in once a week after the period you first do it more often 12 weeks in the study 4x during day. pmc.ncbi.nlm.nih.gov/articles/PMC10085809/ . Thanks for sharing the information anyway, just wanted highlight that gripping something in the desk is prob alot more easy for most people during day.
You're wrong about the importance of salt. th-cam.com/video/pfsZ649u-aE/w-d-xo.html
If you choose "low salt" or "low sodium" versions of the same processed foods, you don't get any significant and lasting improvement, and if you cut your salt too much, as is so common in the application of the DASH diet, an individual may be creating counterproductive physiological effects.
To phrase it more coarsely, the only reason reducing salt reduces blood pressure is if the person stops eating chips. It's the chips, not the salt, that's the real problem.
Salt is more of a correlate than a cause.
How come you haven't covered Pomegranate yet? 🤔
CORRECTION: according to the graphic RUNNING was best NOT the WALL SQUAT
Due to your previous video on blood pressure I started Potassium supplements and I can feel how they have improved my blood pressure. The positive effect this will have on my longevity isn't easy to quantify yet but it will be big. Thank you for this hint!!
You have become one of my favorite doctors
Enjoying your content now as a Dietician attending to Clinic.Listening from Fiji 🇫🇯
Wrong. The best way to lower your blood pressure is to avoid the YT comments section.
True that.
Haha yep.
Generally, yes, but this channel seems to have civil comments.
👍🏻
🤣
- Three things that changed my life:
1. started increasing potassium
2. I read the book called: Health Secrets Industry Hides
3. I stopped eating excess sugar
Thanks for recommendation
will check that out
I am on two BP meds, and my BP is still 135/ 83. I started taking one or two capsules of potassium citrate ( 800 mg) per day and my latest reading was 118/75. I was amazed!
Book "The K Factor Diet" argues potassium-rich foods solves the problem.
Your videos always leave a mark in the heart and mind of the viewers. Thank you for your creativity and depth of thought!😮🔹🛫
Moringa is a great source of potassium and one can use potassium chloride as a salt substitute.
Doctor, your shared knowledge is a life saver. Thank you.
I have been using potassium chloride instead of salt for quite some time. I also use it when I know that something I’m eating has a lot of sodium in it. Another good source of potassium is the low salt version of V-8 juice. It contains something like 800 mg per serving.
Is chloride better than citrate?
@@ck2829 I don’t know, but I do know that my BP is pretty well controlled. There are other factors, of course, but increasing potassium is not hard at all.
Thanks Doc, gonna try to turn my life around and lower my BP.
Potassium chloride salt
great option
Magnesium as well 👊🏼.
Yes but be cautious.
@ Obviously be cautious with anything you put in your body, and if one has a medical condition(s) consult your Dr and DYOR. That being stated magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
@@gilbertgrejp but why potassium lowers BP when it also increases blood volume due to osmosis?
Increase:
- variety of protein (plant & meat)
- potassium & fiber
- exercise (wall squats)
- good sleep
Reduce:
- Salt intake
- stress
Thank you Brad... Was a great advice
Adam J. Story has a great guidelines on this topic, actually the best.
great info.. thanks for sharing Dr. Stanfield
thanks a lot , very informative and inspiring !
Actually, at 10:09 in the video, running has the strongest effect (5.67 versus 5.33 for wall squats). And both the lower and upper uncertainty bounds are higher too.
What do you think about substituting table salt with potassium salt?:)
wonderful idea, and strong evidence supporting that strategy
Fatty cuts of animal beef are not unhealthy.
CORRECTION: according to the graphic RUNNING was best NOT the WALL SQUAT
The only thing so far that got my BP down enough to lower my BP medication dose has been: ashhwagandha!
It doesn't work as a antidepressant on you. I don't want to feel lethargic or slowed down???
Dosage?
0.9g/d
@@judymills2362
No, it's anti-stress, not anti-depressant
Fasting?
Any good studies on fasting and blood pressure?
According to your graph running was slightly more effective than wall squats at lowering blood pressure.
Have IBS, psyllium power helps control it, so fibre actually helps.
Are isometrics safe for the heart? Weightlifters get thicker ventricle walls, but also, some of them use anabolics. 😄
there’s more polyunsaturated fat in steak than saturated fat. make it make sense.
my quads are too big already . ill have to find something other than wall squats lol
My blood pressure is always very good. I get a lot of potassium, fibres and protein from my lacto-vegetarian diet (and have muscles from exercise) but still add fish once a week and meat on holidays. . /M56
Any advice for raising blood pressure? My BP usually hovers around 105/70 and have fainted a few times due to low BP.
I do 30-60 mins of Virtual Reality exercise daily plus a 1 to 2 mile dog walk daily. My average BP taking my BP 69 times over the past 12 months is 122/76 at age 66
On a vegan diet
The "DASH" diet sounds awfully similar to the Mediterranean diet. I know several families from the famed "Blue Zones" and they eat very similarly to what was described of the DASH diet and are very healthy and live long, quality lives. They also are highly social and engaged in both physical and cognitive tasks that I believe keeps them nimble in body and mind.
Can sea salt 3 times daily in water lower blood pressure?
Most probably not ! Salt causes water retention, which usually raises blood pressure.
@ why docter gives saline treatment for high blood pressure?
@@arlenelee3881 Better ask him!
In the table at 9:35 doesn't running show the best effect? Can someone explain please. To me it seems that when averaging the specific exercises in their respective categories, isometric did better than aerobic overall, maybe in part because of the exercise modalities they each contain, like walking reducing the aerobic average since it didn't seem very effective for BP reduction. Maybe I don't understand how to read the data though...
Thank you for sharing Dr. Brad 🙏
I thought you needed to increase salt intake with exercise? 😂
Recently I have been reading like 120~ 51-53 sometimes as a 23 year old male. Should I be worried? My diastolic value seems a little too low sometimes
I took 3000 mg of potassium for a week along with a supplement made to lower bp as well as moringa and little effect. 10 mg of Lisinopril, immediate and consistent results.
What about changing from table salt to Centic salt?
What about the substitution issue?
Can I just add a protein shake on top, or am I substituting something for the protein?
Your videos are a true TH-cam treasure. Thank you for your creativity and dedication!🌾🚚🥁
Hey everyone- when I do wall squats in the morning I get terrible knee pain later in the day when I take my walk. Any idea why?
What about potassium gluconate ?
Most forms of potassium are equivalent as the molecules disassociate in liquids.
Misleading headline. This is long term strategy but not fastest way
Nice collection... But, your idea of SALT should only be reduced misses a big exception. When you consider your suggestion - exercise, salt becomes a variable intake based on need. In short, if you sweat out salt you need more salt to allow for maximum impact of working out. Salt is a - need more when you secrete more and moderate intake when you secrete less. Salt is not a "reduce only" solution. Salt is a balancing of intake to use.
I agree with you. We need salt (sodium chloride) or we feel weak. Tears have sodium chloride; sweat has sodium chloride; and blood has sodium chloride. You need sodium chloride (salt) if you ever cry, sweat, or bleed!
Spinach is very high in Oxalates which can be inflammatory and also bad for developing kidney stones. I had to stop eating it. Ate a lot of it and nuts as well because everywhere I read, they are great for you. Then had my first kidney stone made up of Calcium Oxalates. So be careful as many things advertised as good for you may not be. My Potassium has been around 4.9 for many years which is pretty high. So I try to stay away from it. I still have problems keeping my BP low. I can keep it around 134/80 usually. I would love to get it more like 120/70 but I've tried a ton of things as I don't' want medicine, especially since I'm borderline. Walking, various diets, lost about 12 pounds, just a little overweight but not much. I walk 10K steps a day or more and am active. Maybe I jsut need to lose another 10 to get it any lower. I do need to try the wall squats as well. :)
Your calcium intake was low and you probably weren't hydrated enough
Cook your spinach
Genetics as well as lifestyle make a huge difference in how we respond to things. What works for one person may not be the case for another. Also, the cumulative effects of unhealthy habits and a substandard diet can be hard to overcome later in life - and indeed some may have gone past the point of no return. Having had my genome sequenced, I have the knowledge to take action to reduce the effects of my inherited weaknesses and, hopefully, enjoy a longer healthspan, if not a longer lifespan. Regards.
@@dpstrial how much was it to get your genome sequenced and where did you get it done at? Thanks
@@TheSkywalkerTB i get lots of calcium.
Is protein powder enough to meet the RDA of protein/ day to reduce BP?
RDA's were made 100 years ago and completely out of date for efficacy. Look at D3.. RDA 600 iu per day, where as in fact you need 2,000 IU to be of ant benefit. Look up DR Berg.
@Dr that's your current opinion on NAC?
Has the vitamin formula changed.
But I see that your MicroVitamin only contains 2% of the daily required Potassium. How do we get enough potassium in our bodies...
About leucine, have you heard of soybeans? Peanuts? Pumpkin seeds?
I believe the 2 countries with the highest meat consumption have the longest life spans.
Look up Ivor Cummins and dr Aseem Malhotra...plus DR Suneel Dhand.
3:46 mins in, and it starts to sound like a Dr Berg vid 😂
He's been preaching about the potassium deficiencies for years now and getting crucified by many anti keto or anti specific and idolized diet critics.
Next video; what to do if these supplements don't work.🥴
Gil had presented tai chi as an exercise to lower BP a year ago. Few men will do this. I get ten hours a week of exercise including squats and i don't mean on the wall, that's something women do. I am lean and muscular. I've been on BP meds for 19 years. I'm already doing the things mentiioned. The point is some people have genetic defects and need the boost from the meds despite having made positive lifestyle changes. I have had people ask me, "Do I est too much salty fast food?". Ppl should be getting sodium and potassium tested in their blood instead of guessing at supplement doses and food choices. Diuretics can make the patient pass electrolytes and water at the same time which might seem silly.
What about your stress levels??
Is it true that the muscles in the calves act as a second heart? This is because blood pools in the legs and the calves muscles assist the return of blood to the heart. I suppose that this puts less stress on the heart. So this is another benefit of doing wall squats to strengthen up leg muscles. Maybe the doctor could comment on this post.
Has to do with the one-way valves in the calves; squeeze them, and the blood is lifted upward, but can't flow back down that path.
If that's true then do you think calf raises would help as well as wall squats?
Eat food without cholesterol. It’s called plants.
What % of the brain is cholesterol ?
beware of taking advice like this without seeing a doctor. On Keto, My doctor wants me to include MORE salt.
TLDW:
-Prolonged fasting and garlic is the best way to lower blood pressure.
🤣🤣🤣🤣
“The more types of protein” means “greater variety of micronutrients”, which is obtained from the variety of sources of plant proteins. Whereas animal proteins are all the same, lacking in fiber, vitamins, antioxidants and carrying excess saturated fats, antibiotics, and bioaccumulated pesticides. Including meat in the diet for diversity is the same as including cigarettes or sugar for diversity - a simple misunderstanding.
👍
❤
1. Rakija
2. Garlic
I just eat a whole plant diet. Age 54 low normal blood pressure. Plant based 24 years.
I just use a lot of stimulants, theobromine, caffiene, nicotine. 54 and low normal blood pressure.
@brucejensen3081 Good luck.
why do you look down every 2 seconds?
He is likely looking at notes
@@leighnash6140nothing wrong with that
He's moving the writing on the screen.
Checking the fluffer is ok
What about microplastics in tea?
Disagree about exercise rank; those who can do HITT or other challenging exercises likely have a lower blood pressure starting point; thus, the reduction is relatively lower.
Maybe you shouldn't generalize all the time. Some of your advice I've found isn't applicable to me, and maybe to many others. I'm in my 60s and largely sedentary. I have blood glucose slightly high but still normal, high cholesterol and Hashimoto's hypothyroidism. My Hashimoto's is likely one of the causes of my hypercholesterolemia, along with my former high carb diet. However, I also have normal blood pressure, that stays between 110/70 to 120/80 at all times, very rarely going up. And I think that my Hashimoto's is also responsible for my normal BP despite high cholesterol. And I actually try to eat a lot of salt. I've also switched my diet from a high carb and high grains, legumes, vegetables and fruit to low carb, high fat and protein, and virtually no grains, vegetables or fruit. My BP hasn't changed. Basically, I don't think salt has much to do with BP for most people, and I don't know why doctors just don't accept that. I also don't think that saturated fat has much to do with high blood cholesterol. I'm certain that my hypercholesterolemia is due to my previous high carb diet and my Hashimoto's. That my cholesterol isn't changing now under my low carb diet is probably because I am sedentary. If I keep on the low carb diet, I believe that it will actually improve - it's just a matter of time. Honestly, Doc, I think it's way past time that doctors accepted that the paradigm of salt causing high BP and saturated fat causing high cholesterol is wrong.
Same. Hypothyroidism which i have as well, does cause higher LDL. After 40 yrs on statins and muscle weakness I threw them out and now take Berberine.
@ck2829 Thanks. I hadn't known that berberine can also control cholesterol. I thought it worked only for blood glucose. I've refused to get on statins, though I might change my mind if my LDL remains very high under my new diet. But if I get on a statin, I'd want it to be for a short time.
His advice is generally beneficial to the average adult as these studies are performed over larger populations. Your individual experience does not suddenly discredit the vast majority of evidence to the contrary. In regards to your specific situation, hypothyroidism can actually cause reductions in blood pressure by reducing the cardiac output of the heart, since thyroid hormone stimulates sympathetic activity, which is the portion of your autonomic nervous system responsible for the flight or fight response. It is possible that your normal blood pressure is the summation of decreased sympathetic activity being balanced by your high salt and sedentary lifestyle. Additionally, hypothyroidism can also cause elevations of cholesterol independent of diet.
With regards to saturated fat causing high cholesterol, it is a well documented phenomenon in human studies that increased intake of saturated fat elevates ApoB containing lipoproteins (ie LDL cholesterol). This is mediated by saturated fat suppressing LDL receptor activity in the liver, increasing its levels in the blood serum. Anecdotally I've seen patients have huge spikes in LDL after trying animal based keto diets and my colleagues in cardiology have witnessed the same phenomenon. These ideas are not just "paradigms" that physicians dogmatically accept, these are facts that have been proven over and over again ad nauseum in countless human clinical trials.
@@karoshitv7506 Thank you for responding to me. I appreciate that you, obviously a busy doctor, have taken the time to address the points I've raised. Thank you too for confirming that hypothyroidism could indeed be behind my normal BP.
Yes, I did say that Dr. B. Stanfield's advice does not seem applicable to me. But I also think that I cannot be the only person with hypothyroidism and hyperlipidemia but normal BP. So, for some people at least, the advice might not work.
That said, and with all due respect, I still don't find the current medical thinking about cholesterol to be 100% conclusive and indisputable. India has the world's largest population of vegetarians and vegans. Yet India also has some of the world's highest rates of diabetes, hypertension, metabolic syndrome and cardiovascular disease. If saturated fat causes hypercholesterolemia and this, in turn, causes CVD, then India should not be having the CVD rates they do when most of the population does NOT eat meat. Many don't even eat eggs or chicken. And if you think it might be the cooking oils Indians use, know this: although there are now many types of cooking oils in India, the traditional ones are: ghee, coconut, mustard seed, and sesame seed oils. The latter two are cheaper and much more widespread. But they are polyunsaturated. Indeed mustard seed oil is a high omega-3 oil. Rice bran oil has also fairly recently come on the Indian market. Corn, sunflower, groundnut/peanut, and soybean oils are now also common. All these oils are not saturated. So, what's behind the high rates of diabetes, metabolic syndrome, hypertension and CVD, then? For me, there are other factors and the primary one is high carb diets. Vegetarian and vegan diets are also very high carb. Indians are big on rice and wheat dishes, as well as legumes. All high carb. Unlike the Japanese, Indians eat a lot of rice.
That, and other indicators, make me think that cholesterol is not caused simply by saturated fats. It seems to me that carbs do play a greater role in cholesterol production in the body, as well as in the development of CVD. Why else would diabetes or metabolic syndrome always be linked to hypertension, CVD and kidney disease??? The common denominator seems to be carbs initially causing metabolic syndrome or diabetes and then CVD or CKD. I'm sure that you also know that cholesterol synthesis in the body not only far exceeds what most people ingest (as cholesterol), but also that the body regulates the rate of synthesis to balance what you ingest. What I think - as a layperson - is that saturated fat is blamed for something that carbs do. It's not the only such mistake. In gout, protein and purines are usually blamed for what fructose does. Those might not be the only examples. In fact, I suspect that even my hypothyroidism might have been caused by my former high carb diet. Not by lack of iodine. I'm a coastal person and I eat fish a lot. Modern medicine needs to stop being dogmatic and review the thinking on these diseases.
There are now several books that question the saturated fat and cholesterol link, as I do. Look for these authors - Uffe Ravnskov (medical doctor & researcher); Johnny Bowden (Nutritionist) & Stephen Sinatra (Cardiologist); and Malcolm Kendrick (GP). There are other books, too, questioning the link between cholesterol and saturated fat, or cholesterol and heart disease. I'm not including books by non-medics, such Nina Teicholz, even though they are very informative. As for salt and BP, you did not answer that. I see no link. But, again, there is now at least 1 book challenging the medical paradigm on salt and BP. See the book, "The Salt Fix" by Dr James Dinicolantonio
(Pharmacist & CVD Researcher).
Finally, I'm not really on either the carnivore or keto diet - though I might do one or the other in time. Right now I still eat some carbs, but as little as I can. Unlike some people though, I don't think that the carnivore diet is sustainable in the long run. I think it's wise to switch it up, but to also always keep it low carb.
Paul Mason just had a video on blood pressure.
Basically saying if you're healthy then there's no need to worry.
Have you got another shirt?
Be nice. I show up for the info, not fashion.
If you have high blood pressure, your doctor should prescribe blood pressure medication. Relying on "natural" methods can be dangerous.
I think he knows this, because he's a doctor...
This is false. Hypertension is hugely lifestyle modifiable. If you're unable (or unwilling) to control it though Lifestyle changes, then of course your doctor will need to prescribe you medication.
@ When your blood pressure goes through the roof, I hope your doctor gets you proper medication and doesn't just tell you to change your diet.
Medications can also have dangerous long term side effects.
@ If they did, they wouldn't get FDA approval.
I am on two BP meds, and my BP is still 135/ 83. I started taking one or two capsules of potassium citrate ( 800 mg) per day and my latest reading was 118/75. I was amazed!