Why Does Hypertension Matter
If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. “It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more,” says Dr. Fisher.
Making those changes can be challenging. More than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.
Smoking And High Blood Pressure
Surprisingly, smoking isnt a major concern in the development of hypertension quitting probably wont lower your blood pressure. However, smoking does temporarily raise blood pressure, and that first cigarette of the day does so significantly. Whats more, smoking is the main culprit in a multitude of cardiovascular diseases. Why strain your heart further when it is already under the duress of hypertension?
How To Get Blood Pressure Down To 120
A new study links reducing blood pressure with lower risk of heart attack and stroke
Exercising and reducing salt can get blood pressure into the normal range
Patients taking several blood pressure medications may be able to add more
Doctors have long known that systolic blood pressure below 120 was considered normal and meant a lower risk of heart disease and kidney problems. But they would often only treat patients if that top number crept above 140, the threshold for officially having high blood pressure.
Recent findings from a large National Institutes of Health study now suggest that its worth treating patients in that prehypertension gray area of 120 to 140, in order to bring them down into the normal range.
The findings, which have not yet been published and are still preliminary, found lower rates of heart attack, stroke and death among people with high blood pressure who brought that top number down to 120. In order to reach that goal, study participants in the 120 group took an average of three blood pressure medications, whereas the 140 group took two medications.
This is notable because there a lot of people out there with blood pressure in the 130s that we might previously have left alone, but if the results of this trial as we think they are, it might be reason to try to get them to 120, said Dr. John D. Bisognano, professor of medicine at the University of Rochester Medical Center and president-elect of the American Society of Hypertension.
What Is High Blood Pressure And Who Should Care
High blood pressure is common in the United States. In 2019, the American Heart Association reported that nearly half of all American adults have high blood pressure.
But what is high blood pressure? And who needs to be aware of it? High blood pressure is when the pressure in your blood vessels is frequently higher than normal. It tends to run in families. Depending on the cause it can affect people of any age, but its more common in older folks. Its also more common in people:
Who are black
But with the right lifestyle tweaks and medications, HBP can be brought down to safe levels. A cure might even be possible in some cases, although this is usually the exception rather than the norm.
Fighting Back Against The Silent Killer
High blood pressure is a symptomless silent killer that quietly damages blood vessels and leads to serious health problems.
While there is no cure, using medications as prescribed and making lifestyle changes can enhance your quality of life and reduce your risk of heart disease, stroke, kidney disease and more.
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The American Heart Association Urges Those With Hypertension To Consume No More Than Four Grams Of Salt A Day
Excessive sodium or salt intake causes blood vessels to retain more fluid, thus increasing the volume of your blood. Your heart hates this because it has to work harder to push the blood throughout the body. Avoiding salt isnt easy. Simply eye-balling grocery store fare or using your gut feeling while walking down the aisle wont suffice. Make sure to read the labels of all your foods. Instead of adding salt to your meals, use natural herbs and spices. Also, look for low-sodium alternatives for those must-have items.
Secondary High Blood Pressure
Some cases of high blood pressure are the result of underlying factors or cause and this is known as secondary high blood pressure.
Underlying factors include:
- kidney conditions, such as a kidney infection, or kidney disease
- narrowing of the arteries
- hormonal conditions, such as Cushing’s syndrome
- conditions that affect the bodys tissue, such as lupus
- medication, such as the oral contraceptive pill, or the type of painkillers that are known as nonsteroidal anti-inflammatory drugs , such as ibuprofen
- recreational drugs, such as cocaine, amphetamines and crystal meth
Occasionally, a rise in blood pressure can result from taking herbal remedies, such as herbal supplements.
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Symptoms Of A High Blood Pressure Headache
Taking pain-relieving medication isnt enough to cure a hypertension headache. It might feel like the pressure is building up inside your head, causing severe pain and a pulsing sensation. Sometimes, a hypertensive headache can be accompanied by other symptoms, including:
Blood spots in the eyes
Medical professionals may administer intravenous blood pressure medications and monitor you to ensure there is no organ damage. They will try to lower your blood pressure quickly but gradually. Lowering your blood pressure too fast could result in insufficient blood supply to your organs.
Once your blood pressure is down, your headache should subside. You might need to stay in hospital for a few days or until your blood pressure is under control, and you might be told to continue taking blood pressure medication after you have been discharged.
Understanding High Blood Pressure
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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.
Follow A Dash Eating Plan
DASH stands for Dietary Approaches to Stop Hypertension.8 Its an approach to healthy eating that’s specifically aimed to help lower your blood pressure.
In particular, this encourages following correct portion sizes, reducing sodium in your diet and eating a variety of nutrient-rich foods. This includes: 8
- Vegetables, fruits, and whole grains
- Choosing fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Avoiding or limiting foods that are high in saturated fat
- Reducing sugar-sweetened beverages and sweets
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Many Risk Factors For High Blood Pressure Are Reversible
Blood pressure is one of the most commonly checked measures of a persons health, a routine test given by virtually every kind of doctor. Thats because having high blood pressure puts you at risk for a variety of serious diseases, including heart attack, heart failure and stroke.
One of the things it can do is it makes the heart work harder, says Steven Almany, M.D., director of the catheterization lab at Beaumont.
Blood pressure is defined as the force of your blood pushing against your blood vessels. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.
A little over a quarter of adults in the U.S. suffer from high blood pressure, Dr. Almany says. But while severe cases may cause headaches, nosebleeds or shortness of breath, most people with high blood pressure typically exhibit no symptoms. So the average person may go years with high blood pressure and not even know it.
Eat Healthy High Protein Foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low protein diet .
Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.
However, a high protein diet may not be for everyone. Those with kidney disease may need to use caution. Its best to talk with your doctor.
Its fairly easy to consume 100 grams of protein daily on most types of diets.
A 3.5-ounce serving of salmon can have as much as 22 grams of protein, while a 3.5-ounce serving of chicken breast might contain 30 grams of protein.
With regard to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 grams of protein. Two tablespoons of peanut butter would provide 8 grams .
These supplements are readily available and have demonstrated promise for lowering blood pressure:
Omega-3 polyunsaturated fatty acid
A meta-analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure of 4.5 mm Hg systolic and 3.0 mm Hg diastolic .
This protein complex derived from milk may have several health benefits in addition to possibly lowering blood pressure .
Home Remedies For Treating Of High Blood Pressure
Foods containing a high dose of potassium and magnesium are molasses, soy and bananas. There are also some fruits like watermelon and grapes. These foods not only help you in lowering the blood pressure, but provide for your overall health too.
Garlic is one of the vegetables with quite positive effect of this kind. Usage of garlic also causes reducing of blood clothing that happens to some people. Some researches claim that using of garlic can even lower your bodys triglyceride levels.
Celery. The celery has a high containing dose of the phytochemical 3-N-butylphthalide. This element helps greatly in controlling of high blood pressure. Phthalides help in relaxing the muscles inside and surrounding the arterial walls, and in such way creating more space for the blood to flow more easily.
Simultaneously, it helps in reducing of stress hormones that tighten the blood vessels, which increases the possibility for high blood pressure.
If it is possible, it is best you consume at least one stalk of celery a day combined with a glass of water. You can also munch it throughout the day.
Coconut Water. People suffering from high blood pressure must provide a good hydration for their bodies on a daily basis. A dose of 8 to 10 glasses of water a day is considered to be optimal.
But, by using of this home remedies you can get rid of high blood pressure in just 5 days. Their daily use will free you from high blood pressure forever.
What If My Medicine Causes Side Effects
You should report any side effects, such as headaches, dizziness, tiredness, palpitations, ankle swelling, problems with your sex life, etc., to your healthcare provider. It may be possible to change the dose of your medicine or order a different medicine that may work better for you.
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Cut Back On Sugar And Refined Carbohydrates
Sugar, especially fructose, may increase your blood pressure more than salt, according to one 2014 review. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mm Hg diastolic and 6.9 mm Hg systolic .
A 2020 study that compared various popular diets found that for people who with more weight or obesity, low carb and low fat diets lowered their diastolic blood pressure by an average of about 5 mm Hg and their systolic blood pressure 3 mm Hg after 6 months .
Another benefit of a low carb, low sugar diet is that you feel fuller longer, because youre consuming more protein and fat.
Exercise All Week Longnot Just The Weekends
You may think youre too busy to exercise for 30 minutes a day most days of the week, so youll just make up for it on the weekend. However, going gung-ho with exercise on the weekend for long periods of time may be risky for your health. Break up your exercise routine into two 15-minute sessions or even three 10-minute sessions throughout the day.
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Add Beetroot To Your Diet
When it comes to foods to reduce blood pressure, you cant beat beetroot. A British Heart Foundation study showed drinking a cup of beetroot juice daily could significantly lower the blood pressure of people with hypertension.7
The nitrates in beetroot are the magic ingredient. But beware because nitrates are water soluble, boiling your beets will reduce the beneficial effects. Roasting or juicing is best.
If You Have High Blood Pressure You Might Need To Take Medications To Help Lower It
Making healthy changes to your lifestyle could be enough to lower your blood pressure to a healthy level, but some people will also need medicines.
If you start taking high blood pressure medicines, its likely you will need to keep taking them for a long time. If your blood pressure stays under control for several years, you might be able to take a lower dose or stop taking them altogether. can help.
- Occasionally medications dont bring blood pressure down low enough, even if youre having more than one type of medication and at the highest possible dose. This is called resistant hypertension. Sometimes the medications bring blood pressure down but the side effects are too much to live with.If you have resistant hypertension or severe side effects, you can ask to be referred to a .
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Reduce Sodium In Your Food Plan
Even a small discount within the sodium in your food plan can enhance your coronary heart well being and scale back blood pressure by about five to six mm Hg when you have high blood pressure.
The impact of sodium consumption on blood pressure varies amongst teams of individuals. In common, restrict sodium to 2,300 milligrams a day or much less. However, a decrease sodium consumption 1,500 mg a day or much less is right for many adults.
To lower sodium in your food plan, contemplate the following pointers:
- Read meals labels. If potential, select low-sodium options of the meals and beverages you normally purchase.
- Eat fewer processed meals. Only a small quantity of sodium occurs naturally in meals. Most sodium is added throughout processing.
- Dont add salt. Just 1 degree teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add taste to your food.
- Ease into it. If you do not really feel you may drastically cut back the sodium in your food plan all of a sudden, reduce gradually. Your palate will alter over time.