How to beat A Blood Pressure Test
How To Beat High Blood Pressure
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hey there my friend welcome I'm dr.
Anthony Bal doozy founder here at the
fit father project in today's video
we're gonna talk about an incredibly
important topic and that's high blood
pressure and what are some of the
symptoms what are some of the causes and
more importantly if you know your blood
pressure is a little high what are some
practical things that are research
proven to help fix that because we need
to realize that heart disease is the
number one killer of humans worldwide
period there's not a single thing that
kills more people than heart disease and
high blood pressure is one of the
biggest risk factors for having a heart
attack a stroke so it's really important
for all of us even if we feel like we're
in good health right now to understand
this topic and some of the simple
practical things we can do to keep our
hearts healthy to keep our family hearts
healthy you're gonna learn a ton this
video let's dive on in fit father
project calm alright so as I said over
one in four people here in the United
States die from some kind of heart
disease related condition every single
year and these numbers are just
increasing dramatically and to really
understand why this happens and why it's
such a risk factor for so many of us we
need to understand a little bit of the
anatomy of the heart itself and really
our hearts job is to just pump blood
throughout our entire body all of our
really important organs and our vital
tissues need blood our brain our liver
our kidneys our muscles so our hearts
job is to pump blood and make sure it
circulates that entire system so I want
you to think of your heart almost as
like a pump like a bike pump where every
time it pumps it shoots blood throughout
the system and then it pumps again and
it shoots blood so when we hear these
blood pressure numbers you know honestly
maybe you've heard of the terms systolic
and diastolic those are the two numbers
you might get when you get your blood
pressure read at your doctor's office
something like 120 over 80 which is a
normal blood pressure the top number is
called systolic and what that is is the
pressure that is inside of your arteries
as your heart is contracting and pumping
so that's the high end pressure so if we
took a bike pump and we pumped it we
pumped air through that hose what's the
top end pressure that we're experiencing
that's the systolic number that's the
high
and then the diastolic number that
bottom number is the number of the
amount of pressure that exists in those
arteries when the heart isn't is relaxed
so we've got the pump and then the
relaxed during the relaxed phase is
called diastole of the heart and that's
that low number so what we can really
look at both these numbers as well we
don't want them to be too high because
imagine if we had both high pressure
when the heart's pumping and high
pressure when the heart is in a relaxed
state that's putting a ton of pressure
on those precious arteries and if we
have a turbulent blood flow and constant
high pressure rushing through our
arteries well it creates damage and it
creates inflammation and over time that
builds up plaque around those arteries
as our body tries to reinforce that
inflamed artery wall and that's what
gives these clogged arteries and
eventually that leads to a heart attack
or a stroke so that is really those
numbers demystified in a nutshell really
important to understand and here's a
chart of some of the normal blood
pressure ranges that you can see for the
American Heart Association you know we
really want to be in the 90 over 60 to
120 over 80 that's like it would a good
normal healthy blood pressure and sadly
most of us are not in this range we're
either in pre hypertension or
hypertension 1 2 and in at the very high
end of things when your blood pressure
gets dangerously high and the pressure
and those arteries is so massive because
the heart is stressed and those arteries
are stressed what ends up happening is
we start to feel symptoms we can get
dizzy and lightheaded we can faint we
can pass out we can feel totally
exhausted we could have vision problems
hearing problems and this is like when
we're on the verge of having an heart
attack or a stroke and this is malignant
hypertension it's a medical emergency so
when we when I used to work in the
clinic when we would measure people's
blood pressure and we see that kind of
thing that's immediate medical treatment
and you're getting people to the
hospital because they need to get
immediate medical care but most of us
are just walking around with slightly
elevated blood pressure it's higher than
it should be but it's not always
symptomatic we just know that we could
feel totally fine with high blood
pressure but that does not mean that
damage is not happening all the time
because again remember your body is like
this series of 2
and your hearts that pump and if there's
high pressure in those pumps we're gonna
get damaged so in the rest of Zeile I
want to kind of switch gears now that we
understand the nature of blood pressure
and we know that we want it to be in
those healthy lower ranges what are some
simple practical and research proven
things that you can look into doing for
both your own health or your family self
that's really gonna help you lower your
blood pressure let's dive on into that
right now
all right so number one the first best
thing you can do to lower your blood
pressure is actually to lose some weight
so weight is very correlated with blood
blood pressure most people who are
carrying extra weight tend to have
higher blood pressure as well and that's
because when the system our bodies are
just not functioning well and we are
carrying a lot of extra weight well that
does put stress on our hearts as well
and when guys lose weight their blood
pressure tends to decrease and we see
this all the time with our thousands of
clients here at the fitfully project on
our 30-day program as they lose weight
their blood pressure numbers come down
30 40 50 you know big dramatic decreases
and you can even see some of them here
on the screen what happens when you lose
the weight so we got to get some weight
off you we got to get you to a healthy
weight and again the best ways to do
that like we preach here at the fit
father project are the fundamentals one
we got to get you sleeping if you're not
sleeping at least seven hours your
weight loss efforts with your diet in
your exercise is simply not going to
work and missing sleep directly stresses
your heart leads to an increase in
stress hormones which increases your
blood pressure so sleep is the
foundation of lowering your blood
pressure and losing weight and then we
need to look at diet and exercise let's
start with diet we have to get you on a
healthy eating plan and this is a big
topic but it does not have to be hard
and complicated here at the food
Follette project we created a free one
day weight loss meal plan for men over
40 over 50,000 guys have already
downloaded intern use of this plan and I
recommend you check it out too if you're
out of point in your life where you know
you want to be eating healthier this
simple meal plan is exactly what you
need to start with because a healthy
diet cutting out some of those
unprocessed foods starting to eat their
proper number of calories at the right
times during the day
is gonna have a huge huge effect at both
helping you lose weight and actually
lowering their blood pressure because
there are certain foods as I'm going to
tell you in the final tip of this video
that actually directly lower blood
pressure
they have special compounds in them
that lower blood pressure we're gonna
get to those in a second so the sleep
and the diet are huge and exercise is
also as well because when we exercise
and we get our heart pumping properly
and we honestly train our heart to be
more efficient what happens is our heart
doesn't have to work so hard all the
time it's in better shape so we can
lower our heart rate and you know when
you hear about some of these elite
athletes like those cyclists and the
Tour de France they have such low heart
rates they have heart rates of like 40
beats per minute because their heart is
so efficient at pumping and their blood
pressure ends up being a lot lower so if
we do aerobic exercise and strength
training that's gonna help lower our
blood pressure and again we have to do
this safely and there's a proper way to
do this and here at the fit father
project we put together our free 24
minute fat burning workout for busy
fathers because if you're anything like
thus you've been struggling to be
consistent with exercise because you
have a busy job busy family kids
responsibilities so we got to find a way
to do simple and time efficient workouts
when you put that together you it's a
free video we'll send it straight to
email definitely check that resource out
as well now the next thing once we have
to sleep the diet in the exercise is we
need to look at stress because stress
directly raises our blood pressure so
let's say you and I are totally relaxed
right now we're having this nice
conversation and then we find out that
one of your kids got in a car accident
god forbid knock on wood not gonna
happen but if that happened your blood
pressure will shoot through the roof
immediately because these stress
hormones that get released directly act
on heart to increase our blood pressure
and what happens is so many of us live a
lifestyle of low levels of high stress
it's on see constant stress from our
jobs from our families from our work etc
and so if we don't learn how to one
identify our sources of stress find
distressing outlets and treat the root
cause of those sources you know we're
gonna constantly be taxing our heart and
you know I recently did a lecture on
longevity and what we can learn from the
people who are living consistently over
a hundred and one of the main things
that all the cultures around the world
about the highest percentage of
centenarians people who live over 100 is
they have reliable stress outlets and
they have strong sense of family support
and community this directly affects our
heart health being around good people
distressing through exercise and sleep
directly lowers our blood pressure it is
powerful so we can't overlook stress now
the next thing we have to talk about and
it's probably the highest correlated
habit with both strokes heart attacks
and all the problems with your heart is
smoking nothing will raise your blood
pressure faster and damage your heart
more than smoking smoking will lead to
plaques and your arteries it wrinkles
your skin it stresses out your heart
directly so if you have a nicotine habit
in your life particularly smoking but
also around cigars chewing you know
other kinds of nicotine gum this stuff
does stress your heart it is the most
linked thing to cardiovascular events in
terms of habits so it's something that
is really really really important to
look at and the final thing that we
actually can do to help besides all
those other foundational things is some
supplements and foods there are
legitimate supplements that help our now
research proven to lower blood pressure
the first one that a lot of people don't
actually know about is hibiscus tea it's
this beautiful red looking tea and this
you know fun fact this was actually the
tea that was most prized by the pharaohs
of ancient Egypt they used to love this
stuff and this particular tea is rich in
polyphenols which are special plant
compounds actually lower your blood
pressure
hibiscus tea is amazing so a really
simple habit is you can go out and go to
amazon.com will probably have some links
in the article below associated with
this video where you can check out some
hibiscus tea get some brew it I do it my
family does it it keeps our hearts
healthy other good things are garlic
garlic is resource proven to both
improve your cholesterol levels and to
improve your blood pressure just totally
great for your heart health so in
general you can include garlic with some
your cooking but there are also direct
garlic supplements or if you're like man
I know my blood pressure's high that's
something you can research and check out
those garlic supplements are available
and another great superfood for heart
health is beets these again all these
red things are great for our hearts the
beets and it's just a good way to
remember the red things good for the
hearts just a good mnemonic if you will
but beets are amazing because they
contain natural compounds that dilate
your arteries these nitric oxide
producing compounds that lowers your
blood pressure increases those arteries
and
relax is the amount of pressure that's
going through them so including beats in
your diet great so for lunch include
some beats in that salad really great
for your heart health you can even throw
a couple cloves of garlic in there too
with some extra virgin olive oil I mean
those are amazing things to your heart
so I hope this video helped you I know
it was a lot we went through a big
journey with the information we got to
learn a little bit about what the heart
is why it does what it does and what
blood pressure is really and why it's so
important for us to control and we
looked at some simple and practical
habits and again information is great
you know I love teaching this is why we
do what we do here at the 5th power
project in our team but action is what's
gonna be best for you to actually take
this information and apply it into your
life and start seeing results that's why
we put together that free one day meal
plan and that free 24 minute workout
whatever one of those resources that you
feel most called to definitely check
those out you'll enter your email me and
my team will send it directly to you and
you even dive right in time again the
meal plan is 100% free we run you
through a whole day of healthy eating
and you can incorporate the foods we
just talked about the hibiscus tea the
garlic and the beets right into that
meal plan it's amazing guys are losing
tons of weight just using that alone and
we have that free 24 minute workout all
you need is about 510 feet of floor
space and a pair of dumbbells it's that
simple so check out those resources I'm
glad you're here and you found the fifth
Follette project definitely subscribe to
our blog we have tons more great content
just like this and I'm happy to hear my
friend I'm wishing you and your family
great amazing heart health for life
we're here in your corner to help you
out so check out those resources and
I'll see you in our future videos
