Ways To Drop Blood Pressure: Indulge In Chocolate
Turn to dark chocolate to help combat your blood pressure when your sweet tooth asserts itself. Unlike milk chocolate, dark chocolate is rich in flavonoids that keep your arteries flexible, preventing the increases in pressure that come with stiffer blood vessels. Thats thought to be one reason for the normal blood pressure of a tribe of Panamanian Indians who eat a high-salt diet but also consume massive amounts of cocoa. In addition, a study published in the Journal of the American Medical Association found that three ounces of dark chocolate a day helped to lower blood pressure in older people with isolated systolic hypertension . Other good sources of flavonoids include tea and wine, as well as many fruits and vegetables.
Drinking A Glass Of Water Can Lower Your Blood Pressure Quickly
In some cases, dehydration can cause high blood pressure. When youre dehydrated, the amount of blood in your body decreases, but in contrast, the peripheral resistance increases.
To avoid this, whenever you start feeling the symptoms of high blood pressure, try to drink 1 or 2 glasses of water. This will help you restore full blood in the body and lower your blood pressure fast.
How To Monitor Your Blood Pressure
You can monitor your own blood pressure at home using a home blood pressure monitor. The American Heart Association recommends using an automatic, cuff-style bicep monitor. Make sure you buy a monitor that has been validated and with a cuff that fits properly around your upper arm. Then follow these simple steps:
- Dont exercise, eat, drink caffeinated beverages, or smoke within 30 minutes of measuring your blood pressure.
- Sit still with your back straight and your feet flat on the floor. Follow your monitors instructions or ask your doctor how to use it correctly.
- Make sure you check your blood pressure at the same time each day.
- Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker.
You may be wondering how to lower blood pressure. Below are my top natural ways to lower blood pressure, and by the way, it should happen fast! Some plans can take months to see results. With my tips, some of which revolve around anti-inflammatory foods, you can see results in just one day.
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Lower Your Stress Level
Your stress level may contribute to your high blood pressure. People who are under chronic stress may try to relieve their stress by eating unhealthy food, drinking, smoking. These activities will only increase your blood pressure.
Think about the reasons why you are stressed. Once you know what is causing your stress you can work to reduce or eliminate the source. If you cant eliminate your stress, you can find a healthy way to cope.
Avoid trying to do too much. Sometimes you will have to change your priorities and expectations. There are some things in life you cant control. Instead, focus on how you react to them.
If you are having issues at work, try talking to your manager. Take steps to resolve conflicts with family or friends. Find a time during the day to relax. Take a walk or work on a hobby you love.
Ways To Lower Blood Pressure Naturally And Quickly
- 5 minute read
Youve been told over and over what foods to avoid because of your high blood pressure, but did you know that some foods, exercise, diet, and vitamins can help you lower your blood pressure naturally? In this article, we will discover four ways to lower blood pressure naturally and quickly.
High blood pressure is a contributing factor to serious health problems including stroke, kidney failure, heart attacks, and heart failure. It happens when the arteries leading to the heart become stiff and blocked, decreasing the amount of blood moving through them and increasing how hard the heart must work to ensure the flow of blood.
It can be genetic, but most of the time it is brought on by lifestyle choices such as smoking, not getting enough rest, and poor dietary habits. So, read on to find out how foods, exercise, diet, and vitamins can help you to maintain lower blood pressure naturally and quickly.
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What Can I Do If My Blood Pressure Goes Up Right Before Doctors Visits
Have you ever heard of white coat syndrome? Its what happens when you typically have normal-ranged blood pressure but significantly higher blood pressure in medical settings like hospitals or doctors offices. This is often caused by feeling nervousness or anxiety around medical settings. Unfortunately, this means your health provider might think your blood pressure is higher than it really is.
White coat syndrome isnt uncommon. In fact, one study suggests that 15% to 30% of people who have high blood pressure readings might suffer from white coat syndrome. In cases like these, some patients wonder whether its possible to quickly lower their blood pressure before a reading. If youre in this situation, the safest and most effective thing you can do is try your best to relax.
Here are a few relaxation methods you can try:
If you or your doctor suspect white coat syndrome, your doctor may send you home with a blood pressure monitor that will check your blood pressure periodically throughout a normal day. This gives a more accurate reading of what your blood pressure really is and helps the doctor figure out whether the stress of a physical trip to a medical facility is affecting you.
Why Is It Dangerous To Lower My Blood Pressure Too Quickly
Before we talk about specific examples, lets learn why its dangerous to lower your blood pressure too quickly. Your heart and blood vessels carry blood to all your body parts, including large, important organs that keep you alive, like your lungs and especially your brain. Large drops in blood pressure can suddenly stop your brain from getting the continuous blood flow and oxygen it needs. This can lead to a stroke and permanent brain damage.
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Keep Track Of Your Blood Pressure
Monitoring your blood pressure at home can tell you if certain lifestyle changes are working to lower your blood pressure. It can also alert you and your doctor to potential complications you are facing.
A blood pressure monitor can be purchased at the pharmacy without a prescription. If you are living with high blood pressure talk to your doctor about home monitoring and she can help you get started.
Your doctor can help you control your high blood pressure. Regular doctor visits are an important component of keeping your blood pressure in line naturally. Ask your doctor how many times she would like you to check your blood pressure at home and how often.
If your doctor decides to make changes to your daily medications, she may recommend starting to check your blood pressure two weeks after the change.
B Lower Blood Pressure Naturally With The Dash Diet:
The DASH diet is a way of approaching food and meals for those at risk of high blood pressure. The term DASH means Dietary Approaches to Stop Hypertension and focuses on controlled portions, healthy choices, and lower sodium.
Its estimated that following a DASH diet can result in lowering your blood pressure by an estimated 14 points overall. DASH elements include:
- Sodium: Between 1500mg to 2300 mg per day
- Vegetables: Between 4 to 5 servings a day
- Fruits: Between 4 to 5 servings a day
- Poultry, lean meats and fish: Less than 6 servings a day
- Grains: Between 6 and 8 servings a day
- Dairy: Between 2 to 3 servings, low-fat choices
- Seeds or Nuts: Between 4 to 5 servings a week
- Fats and oils: Limit yourself to 2 to 3 servings each day
- Sweets or Desserts: Limit 5 or less a week
When following a DASH diet, make sure to limit your intake of the following:
> Sodium: Of course, salt is a big player in high blood pressure. Its important to limit your sodium intake every day to between 1500mg to 2300mg per day, as noted above.
- Choose salt substitutes for seasoning
- Consider using other herbs in place of salt
- Check sodium levels on foods, especially canned foods, and beverages. You would be amazed at the places you will find sodium
- Go for the lower sodium option of your favorite foods, like chips or pretzels
> Alcohol: It is recommended that alcohol is limited to two drinks per day. Prolonged alcohol use has been shown to have an adverse effect on blood pressure.
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Limit Your Alcohol Intake
Regularly drinking too much alcohol can raise your blood pressure over time.
Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure:
- men and women are advised not to regularly drink more than 14 units a week
- spread your drinking over 3 days or more if you drink as much as 14 units a week
Reduce Your Sodium Intake
Itâs a prime offender in raising blood pressure. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much youâre getting. If you cut back gradually, youâre less likely to notice the difference. Limiting sodium to just 2,400 milligrams per day can lower your number 2 to 8 points.
One way to cut back is to prepare your food at home. Seventy-five percent of your sodium intake comes from eating out and packaged foods. Use more spices for flavor instead of salt. Eating more potassium helps move sodium out of your body. A small effort can bring blood pressure down as much as two to eight points.
Ways to cut out sneaky salt and add healthy flavor:
- Read labels. Look for “salt,” “sodium,” “sea salt,” and “kosher salt.”
- Rinse salty canned food such as beans or tuna before using it.
- Substitute herbs and spices for sodium and salt when cooking.
- Avoid instant or flavored side dishes, which usually have a lot of added sodium. Instead, try cooking plain rice, pasta, or grains without adding salt. You can add other flavorings or a bit of salt when you serve them.
- Look for “low sodium” on food labels.
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Herbs For High Blood Pressure
The fastest way to lower your blood pressure is by taking specific Herbs for High Blood Pressure. Choose Organic whenever you possibly can, as the pesticides in non-organic interfere with heart rhythms and your digestive, immune and nervous system. You can take them individually or get the best heart health herbs in one tablet like Heart Formula. Here are the best herbs for hypertension that can lower your blood pressure naturally and quickly:
- Hawthorn Berry
- Oat Straw
Enjoy these great natural herbs separately or together . It is also a great idea to take a good natural green vitamin and mineral supplement along with these herbs.
Learning how to lower blood pressure quickly and naturally makes all the difference. Make sure that it is an organic green or plant based supplement, as their chemically created cousins are rougher on the body, and may not even be assimilated at all. You can even use them as spices to your food or even get all these in together in an all in one formula that is easy to take. You can find these organic herbs, raw or in capsules, at the best prices here at Starwest.
Do Regular Physical Activity
Regular aerobic exercise reduces blood pressure. The reductions are greater for people who start with higher blood pressure. Even relatively small increases in physical activity have been shown to lower blood pressure.
- People aged 18-64 years should do a total of 2.5 to 5 hours of moderate-intensity activity or 1.25 to 2.5 hours of vigorous activity every week. You can achieve this in shorter periods of activity. Moderate-intensity activity includes brisk walking, golf, swimming and mowing the lawn. Vigorous activity includes jogging, aerobics, soccer, netball or fast cycling.
- People aged 18-64 years should also do muscle strengthening exercises at least 2 days per week, such as squats, lunges, pull-ups, push-ups, lifting weights, carrying things or digging. When doing resistance exercises, its important to breathe normally and not hold your breath since this raises blood pressure.
- People aged 65 and older should aim for some physical activity every week preferably 30 minutes of moderate intensity on most days. Any activity is better than none, and you can gradually build up to the target total.
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Effective Strategies And Tricks To Lower Blood Pressure
Its estimated that over 103 million Americans have high blood pressure. Excessive pressure on your arteries can lead to stroke, a heart attack, and other heart-related problems. If youve been diagnosed with high blood pressure you will want to bring your numbers down.
Your lifestyle may be contributing to your high numbers. Living a healthy lifestyle can help lower your blood pressure without taking medication. Here are 9 effective strategies and tricks to lower blood pressure.
Tips For Taking Blood Pressure Medication
Untreated high blood pressure can increase your risk of serious health problems. If your doctor prescribes medication to lower your blood pressure, remember:
- If you take blood pressure medication and your blood pressure goes down, it means medication and lifestyle changes are working. If another doctor asks if you have high blood pressure, the answer is, “Yes, but it is being treated.”
- Healthy lifestyle changes may help lower the dosage you need.
- Get up slowly from a seated or lying position and stand for a bit before walking. This lets your blood pressure adjust before walking to prevent lightheadedness and falls.
- Tell your doctor about all the drugs you take. Don’t forget to mention over-the-counter drugs, including vitamins and supplements. They may affect your blood pressure. They also can change how well your blood pressure medication works.
- Blood pressure medication should be taken at the same time each day as part of your daily routine. For example, take it in the morning with breakfast or in the evening before brushing your teeth. If you miss a dose, do not double the dose the next day.
- Remember to refill your medication before you run out and bring it with you when traveling. Its important to keep taking your medication unless your doctor tells you to stop.
- Before having surgery, ask your doctor if you should take your blood pressure medication on the day of your operation.
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High Blood Pressure Range
What is the high blood pressure range that you need to be aware of? The above image shows the lower to upper levels of hypertension and when you need to take action to lower it quickly. Whenever you exert a force, like lifting an object, or even getting out of bed in the morning , your blood pressure will naturally rise for a few minutes.
When you sit down, breathe deep or relax, it will normally drop. Low blood pressure, also called hypotension, can lead you to feel dizzy and even faint. It can be serious as it may mean that there is a heart problem or internal bleeding. You need to take action on either high or low blood pressure. The following are the normal and high values:
- Normal Range 120/80
- High Range 140/90
- Low Range 90/60
This is totally preventable and we have some really good hypertension tips that will help you get your blood pressure under control quickly. There are normal ranges that are considered safe for most people concerning the blood pressure. While it is normal for your heart rate to go up and down during the day, it is not normal for it to stay elevated for an extended period of time. Discovering how to lower blood pressure is critical to living a long and healthy life.
What Risks Are Increased By High Blood Pressure
High blood pressure increases your risk of heart disease, stroke and chronic kidney disease. If you have diabetes, high blood pressure also puts you at higher risk of complications such as nerve and eye damage.
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What Is High Blood Pressure
High blood pressure develops when your heart has to pump blood through narrowed or blocked arteries with more force. As blood is pumped with more force, the pressure on the walls of your arteries increases, which can lead to serious damage throughout your body.
Systolic blood pressurethe top number in a blood pressure measurementis the amount of pressure blood exerts on your artery walls with each heartbeat. Diastolic blood pressurethe bottom numberis the amount of pressure blood puts on your arteries between beats when the heart is at rest.
While many muscles work better when they have been working harder, the heart isn’t really one of those. Overworking your heart can result in hypertrophy, an overgrowth of muscle, and can lead to heart failure.
Who Is At Risk For High Blood Pressure
Anyone can develop high blood pressure, but there are certain factors that can increase your risk:
- Age – Blood pressure tends to rise with age
- Race/Ethnicity – High blood pressure is more common in African American adults
- Weight – People who are overweight or have obesity are more likely to develop high blood pressure
- Sex – Before age 55, men are more likely than women to develop high blood pressure. After age 55, women are more likely than men to develop it.
- Lifestyle – Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.
- Family history – A family history of high blood pressure raises the risk of developing high blood pressure
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