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Has anyone lowered blood pressure with weight loss and no medications?
Hi there. I was hoping for some hope and encouragement with this and am very interested in others' experiences. If you read all the way through this, there's actually two other questions I'm asking the community. And, if you do read all the way through this, I deeply appreciate it. Thank you, in advance! 🙂
Years ago, I was what was considered "high normal" for many years based on guidelines at the time. No doctor ever suggested starting blood pressure medications. My BP would run in the 130's over 80's, for example 135/85. But now, with newer guidelines, that is hypertensive (Stage 1). "They" want you to be 130 or lower or 80 or lower, at least that's what my USA based doctor told me. In any case, because I have a calcium score that is mid-range moderate, I was concerned that it may have doing my arteries harm over the years. I've also had my share of stress, which doesn't help. (I started taking Vitamin K-2 July 1st, 2025 to address my concern of calcium going into my arteries, and NOT my bones!).
I was all ready to start Losartan (in the ARB family of BP meds) until I started reading actual anecdotes from people who were on it. I did NOT like what I was reading! From hair loss, to weight gain, anxiety and the list goes on. It really scared me away from starting meds! I am just starting to feel better about my early April osteopororis diagnosis, altering some of my plant-based diet of decades, meeting with physical therapist, and regularly working out with a routine to address increasing bone density. For reference, I am 5'5" and weigh 153 lbs, so I am slightly overweight, still. At age 65 1/2, it is very difficult to shed the pounds, but I've already lost 22 lbs, though it took several months to accomplish - and then I hit a plateau wall, which I plan to climb over very soon! I am VERY motivated to continue to lose weight for both reducing my blood pressure AND reducing my LDL which is only slightly above normal range. (all other lipid numbers are very good).
Back to blood pressure -- I recently saw my doctor to discuss my blood pressure readings, which I take and provided her with a list for many weeks. She did say I was hypertensive, but not by much. Not all my readings were hypertensive. She asked me what I'd like to do. I changed my mind as to my approach now. I feel like now, more than EVER in my life, I'm motivated to get my weight down to 135. She has agreed and is supporting this. I also need to lower my LDL which is 104, but due to calcium score, my cardiologist wants it down to 70. Not sure I can do that on my own, BUT I'm challenged to try.
My risk of heart attack or stroke right now, according to both the cardiologist and regular doctor is 7%. My doctor told me, "you have time" if you want to try to drop the weight, then we can eliminate that factor. For example, if I can get my weight down to 135 lbs, I'm hoping it will drop my blood pressure. However, if losing weight doesn't result in lower blood pressure, then I will need to discuss taking meds. She did say losing weight should help with that. This way, I'll know I did everything I possibly could through "lifestyle" changes, which is always the first line before meds as long as your BP isn't sky high.
So my question here is: Has anyone succesfully been able to drop their weight which resulted in a lowering of their blood pressure? (without being on blood pressure medications). If so, how much weight did you lose before you noticed your blood pressure dropped? I'm really interested to know this! It may end up being a genetic predisposition with me and also my sensitive constitution of letting things get to me -- (not managing stress ideally). But for now, with my doc's support, I really want to give it a shot on my own. I've never been as motivated to drop my weight as now, so if nothing else, I can get to a fitter weight and feel better about my myself. I hate the idea of possibly changing how I feel emotionally and physically with side effects from medications. I may do okay on the meds - and I do realize that. Not everyone has side effects. I've never been on any medications up to age 65. I feel fortunate about that, but I also don't want to risk my health now or down the road. Has anyone reading this been on Losartan and had side effects? (that should be a different post!).
Also, have any women in my age group (in their 60's, post menopausal), managed to drop their weight after losing about 20 lbs? I'm finding it hard to do with this plateau., but I'm very determined to make changes to what I have been doing to make it happen! Has anyone else reached a difficult plateau with their weight loss? It's this darn "belly fat below the naval" that's takes so long to decrease! I plan to increase my daily cardio, if possible, and even my strength training from 2x a week at the gym to 3x a week. (so time consuming though!). I walk in a fasting state for 30-60 minutes with intermittent jogging before breakfast. I don't eat any sugary or savory snacks. My diet is quite strictly, mostly whole-food plant based. My doc said my diet is healtheir than 99.9% of people she sees, which - while it was a great compliment to my commitment to a healthy diet and lifestyle, I also found it a rather sad statement about my fellow human beings.
I'm beginning to realize that no matter how healthy you eat or even exercise, some of us, perhaps including myself, may just have genetic predispositions. I've yet to find that out . . .
I look forward to hearing from others. Having support on my weight loss and lowering blood presure journey would be great for me. This is the only medical support website I post on. Thank you for putting up with my long post. Writing just flows for me and I do get a bit carried away! 🙂
I might add, that I do take beet capsules and add beet powder to my smoothies and try other natural means of lowering blood pressure, such as drinking hibiscus tea. I'm a believer in at least trying natural remedies, if they are science backed. I've also heard celery helps, which I added to my lentil salad today, among a potpourri of other ingredients . . . (okay, byeee)
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I managed to lower my blood pressure significantly by losing weight.
Also, meditation and stretching helped a lot.
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2 ReactionsSame as Scott R L with regard to weight loss. Down 60+ lbs since 2019 and off 5 mg amlodipine daily. Also off omeprazole for GERD.
Resting BP, without meds, runs 112-117/72-78. Was ~ 135/85 on meds.
Did it eating low carb - green veggies, lots of meat, small oily fish, greek yogurt and cheese, no bread, rice, pasta, potatoes. Lipids are all reassuring, e.g., LDL 56, TG 76, HDL 86, ApoB 60. I’m on a low dose of rosuvastatin for years due to a super high CAC score in 2018, no side affects at all.
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3 ReactionsI’m the same height and about the same weight as you. I’ve lost a substantial amount of weight and my BP came down as a result. I have a few more to go but it’s tough. I’m at a plateau. I already have a tight diet and workout schedule. My goal was closer to 145 pounds. Anyway, my BP runs around 113/72. Sometimes bottom number is below 70. I take 1/2 of a 5 mg Olmesarten at bedtime. I fully believe I won’t need it if I lose even 5 more pounds. I’ve never had problems with the med though. Good luck.
Please post around here about your weight loss plan. I’ve consulted with 2 nutritionists. Hope to tackle those final pounds soon.
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2 ReactionsDrinking beet juice helped lower my blood pressure which was slightly high.
I'm 71 and my BP dropped from about 130/80 to 120/70 ten years ago when I morphed from hiking and biking and weights a few times a week, to averaging 160 mi/week biking, I'm now back to mostly walking and weights, but the BP has stayed the same. My weight has always been normal range and diet mostly Mediterranean and no processed foods. I've red that high-dose bioavailable turmeric may also decrease BP (but always check side effects).
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3 ReactionsEven if your BP doesn't drop as much as you'd like, you'll be better off with less weight.
If you do eventually need to add a medication, the "laundry list" of possible side-effects doesn't mean you'll experience all (or even any) of them. As I understand it, the ARB class is relatively "clean" compared with the common side-effects of other classes (e.g. cough with ACE inhibitors, ankle swelling with amlodipine).
In any event, good luck.
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1 ReactionHi
Well, I reckon that you doing the right thing.
Loss of weight brings down blood pressure. Right.
When my Mum came and lived with me, as I am on a low fat diet (no gall bladder) Mum lost weight to 10 stone and Dr took her off a Beta Blocker. No longer with me she died aged 92 with a heart murmur of a UTI undiagnosed by a nursing home. She was in bed 2 weeks and I had flu and scheduled to come down 4 hour to Auckland the following week. I was called down by the hospital. I watched Mum in a subconscious state die.
At aged 70 I suffered a stroke, with rapid and persistent AF and on 4th day in hospital Papillary Thyroid Cancer.
I was put on Metoprolol a Beta Blocker (which I expressed NO to) I was disregarded. Avorastatin 10mg and PRADAZA 110 x twice a day. Also levo.. later when I had Thyroidectomy 4 months later.
I struggled on Metoprolol. Breathless on any exertion, and I demanded a Cardiologist. Echo showed dilation of Left Atrium, some valve leakage and regurgitation. Systolic functioning fine. No Ventricle problems.
Weight 95-97kgs, height 173 cms, heart monitoring 24hr 186bpm. Pauses at night with 47avg bpm.
Changed to Bisoprolol another Beta Blocker. Prioved it also wasn't controlling my heart rate. The after starting Bisoprolol showed 165bpm Day 47avge Night, no pauses, exertion still a problem but improved.
I was trying to lose weight throughout. 97kgs down to 93kg to 90kgs.
More activity and easier without the extra weight.
Went to suggested private Cardiologist. He quickly introduced a CCB Diltiazem. I reduced Bisoprolol from 10mgs on adding CCB to 5mg but a half dose of Diltiazem 180mg within 2 hours sent me down from 165 to 51!
I talked to our Healthline and Dr said reduce Biso... to 2.5mg.
Later NZ Heart Foundation said separate BB and CCB 12 hours. As low HR at Night early morning Diltiazem - she rung the private specialist and Dr and Diltiazem was reduced to 120mg. I've been on that dose over 3 years.
In September 2024 and started table tennis playing showed dizziness picking up ping pong ball. I wemt to Japan in October and had trouble walking a sort distance. Wanting to sit at train stations whilst waiting... etc. Returned and saw dr as to reducing Biso... Waited, nothing so in December reduced 2.5 to 1.25. I had reduced weight again down to hovering on 88kgs.
Dr gave me the 24hr arrival of her request in early December. I was outraged. She said she wanted to give it to me face to face. (So why didn't she call me up?)
So with relying on Diltiazem 120mg, 87-88kgs, my BP ranges 123-137-140. I saw Cardiologist in November 2023 and he was happy with 140. My age!
I, loke you have arrived at a hovered weight at 88kgs. Sometimes 87kg. Seems to be my weight. No more BB so no more afternoon sleeps. I can walk further with no unsteadness on my feet! Great. Exertion is better.
Do you know that having a little more cushion will help you to live longer!!!!
By the way Losarton I stopped when protein showed in my urine. One side effect.
My BNP was 198 on 2.5 Bisoprolol. It reduced on 1.25 to 108 and fell to 88 on Nil BB. It measures stress through a peptide made by the heart. 100 or less is best for my heart.
CCBs can only be subscribed by Cardiologists. Your Dr needs to refer you to one. Nest med eber for me.
Enjoy life your BP is not a worry.
Your K2 well greens, and any foods with Vit K in will help with the blood clotting action.
Absorption of Vit from foods is better than supplements and the toxicity build up is a risk.
I take B12 Solgar Gold Top sublingual. Best. Diagnosed in 2010 as being deficient.
When you pass 65 years you should have a CHAD score. Female 1, Over 65 2. You should probably be on an anti-co.agulant such as PRADAXA which comes in 110 and 150 both twice a day. I felt better because ..if tou forget, take 1 closer to last etc and hasan antidote.
Ny stroke was caused by the thyroid cancer which caused AF and a clot. I had normal thyroid readings. But a carotid scan picked up a shadow on my right lobe thyroid.
You take care. Think carefully of your options and make your decision. I, like you had no meds except B12 before the stroke.
Try a new activity eg outdoor bowling, table tennis, dancing.etc.
cheri JOY (Tuckie)
I agree but it must be pointed out that some excellent reduces of BP and Heart Rate can only be actioned and prescribed by Cardiologists such as CCBs eg Diltiazem - see my note.
Diltiazem is noted to have a possible side effect of ankle swelling. I don't have that but I try and elevate my feet at night.
BBs can make you terribly sleepy and prone to breathlessndess.
Yes, Ace INHIBACE made me cough. Losarton made me loose rotein in my urine which could cause uTIs.
Watch your BNP level. BBs raised mine so much I was heading for heart failure, even 2.5mg Bisoprolol.
Thanks, Joy (Tuckie)
Hi
Tumeric for pain and possible weight loss.
But Beetroot I'm trying out now. I find grated beetroot, carrot with add raisin delicious.
cheri JOY. (tuckie)