how to lower blood pressure and resting heart rate?

[Blanquist]

my rhr is around 90-105 and my bp is in the first stage hypertension zone.

how do you lower these?

im not overweight, and i dont drink much, at least in the last 6 months/

but i do chain-smoke and hardly ever exercise.

is it realistic to lower my rhr and bp just from quiting smoking and becoming more active? anything else i can do?

how long would it take to get my rhr down in the 60-80 range?

[Deicide]

I have no idea about how long it will take to lower it to 60 - 80. It'll take some time no doubt. Quit smoking, start exercising, eat better, build some muscle, and over time it will improve. All basic stuff which I'm sure you already knew.

3 - 6 months should give you a significant improvement if you don't fuck about.

Go speak to a doctor also.

[Vladimir Innit Lenin]

As is logical, quit smoking and start doing some light exercise. Indeed, 3-6 months should be plenty, if you eat right as well and keep the alcohol to a minimum!

[Comrade Trollface]

And try to avoid stressful situations. If it was me, I'd just stay off internet forums till the coast was clear. Never underestimate forum rage.

[Book O'Dead]

my rhr is around 90-105 and my bp is in the first stage hypertension zone.

how do you lower these?

im not overweight, and i dont drink much, at least in the last 6 months/

but i do chain-smoke and hardly ever exercise.

is it realistic to lower my rhr and bp just from quiting smoking and becoming more active? anything else i can do?

how long would it take to get my rhr down in the 60-80 range?

Believe it or not, passion fruit juice is an excellent short-term hypertension remedy. Of course there is no substitute for seeking proper medical attention and for following the steps you already mention.

[eyeheartlenin]

Another benefit to quitting smoking is that it could well save your life. And there are good prescription drugs out there for reducing blood pressure impressively. If passion fruit juice (what a great expression that is!) works, even better! Good luck!

[Davide]

My suggestion stop smoking and be careful about your diet as well as some exercise in routine.

[Zostrianos]

Meditation

[kitsune]

Definitely quit smoking.

Exercise regularly. I prefer short, intense interval training workouts to longer moderate-level aerobic workouts.

Eat healthy. Many fruit and veggies are high in potassium, which lowers sodium's effect on blood pressure. Avoid processed foods, and use plenty of herbs and spices rather than lots of salt.

Caffeine seems to have a detrimental effect on blood pressure for some people. Reducing caffeine intake may help.

Reduce stress. Regular exercise helps with this. Meditation is excellent. Mindfulness is perhaps the most effective, but it's probably best to work up to that with focused meditation to improve concentration and quiet the mind chatter. Metta meditation is also very good. Also relaxation techniques, visualization, deep breathing exercises, qigong, tai chi, yoga.

[Teacher]

Quitting smoking and exercising will do it, and I doubt it will even take that long honestly. You'd be amazed how a month or so of solid, regular exercise will impact your health.

[John222]

High blood pressure is mostly due to high blood cholesterol level and tension. Don't worry about your blood pressure. You can normalize your blood pressure by using one piece of Garlic daily in the morning with one glass of water. Garlic is a good antioxidant and it quickly reduces the blood cholesterol level and overall body fat level.

[smellincoffee]

When my doctor diagnosed me with high blood pressure, he told me to mind my diet -- minimize salt. Salt is ubiquitous. Virtually everything at the supermarket is loaded with the stuff, especially soup, premade meals, that kind of thing. If you want to fight blood pressure, you're going to have to eat fresh and do some cooking. Exercise is also a good short-term way of lowering pressure, but the effects wear off unless you are active in spurts throughout the day.

For what it's worth, between the walking and eating fresh, I've been able to reduce my blood pressure meds 75%. That is, I'm only having to take a quarter of the medicine I was originally prescribed.

[Prometeo liberado]

I smoke like a Richard Pryor and run like I'm being chased. 55-89.

[doesn't even make sense]

I smoke like a Richard Pryor and run like I'm being chased. 55-89.

Yeah but you're still going to hell. I'll be praying for you.

[Prometeo liberado]

Yeah but you're still going to hell. I'll be praying for you.

We don't need no stinking gods.