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.
How Is Blood Pressure Measured
Blood pressure is measured by a blood pressure cuff . The blood pressure cuff consists of an air pump, a pressure gauge, and a rubber cuff. The instrument measures the blood pressure in units called millimeters of mercury .
The cuff is placed around the upper arm and inflated with an air pump to a pressure that blocks the flow of blood in the main artery that travels through the arm. The arm is held at the side of the body at the level of the heart, and the pressure of the cuff is gradually released. As the pressure decreases, a health practitioner listens with a stethoscope over the artery at the front of the elbow or an electronic machine senses the pulsation. The pressure at which the practitioner first hears a pulsation from the artery is the systolic pressure . As the cuff pressure decreases further, the pressure at which the pulsation finally stops is the diastolic pressure .
Cut Back On Sugar And Refined Carbohydrates
Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
A 2010 study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.
The low-carb diet lowered blood pressure by 4.5 mm Hg diastolic and 5.9 mm Hg systolic. The diet of low-fat plus the diet drug lowered blood pressure by only 0.4 mm Hg diastolic and 1.5 mm Hg systolic .
A 2012 analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic .
Another side effect of a low-carb, low-sugar diet is that you feel fuller longer, because youre consuming more protein and fat.
You May Like: Is Vinegar Good For High Blood Pressure
Eat More Foods High In Magnesium
A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsNguyen H, Odelola OA, Rangaswami J, Amanullah A. A Review of Nutritional Factors in Hypertension Management. International Journal of Hypertension. 2013 698940. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
How To Naturally Prevent And Lower High Blood Pressure
High blood pressure can lead to extremely serious consequences like heart attack, stroke, kidney disease, and death. Yet, this health malady affects 1-in-3 Americans, with 1-in-5 over the age of 40 taking a daily statin to help lower their blood pressure . Thus, statins are the most widely prescribed drug in the world.
Although medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. The good news is that most people can bring their numbers down naturally, without using drugs. Lifestyle changes are an important part of prevention and treatment of high blood pressure.
You May Like: Does Vodka Raise Blood Pressure
Seek Help For Snoring
Loud, incessant snoring is a symptom of obstructive sleep apnea , a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D., medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.
Cut Added Sugar And Refined Carbs
Theres a growing body of research showing a link between added sugar and high blood pressure 00649-8/fulltext” rel=”nofollow”> 30, 31).
In the Framingham Womens Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day .
Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure .
And its not just sugar all refined carbs, such as the kind found in white flour convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs .
Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.
Berries are full of more than just juicy flavor.
Theyre also packed with polyphenols, natural plant compounds that are good for your heart.
Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation .
One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables .
Also Check: Does Aspirin Raise Blood Pressure
Blood Pressure And The Heart
Theres a reason why your blood pressure is taken every time you visit a doctors office or hospital, regardless of the complaint that brought you there. High blood pressure is rightly known as the silent killer. It often carries no symptoms or warning signs but can drastically increase your risk of having a heart attack or stroke. The higher the number, the harder your heart is having to work to pump blood around your body and the more likely it is that damage is being done to the heart muscle. Since all parts of your body rely on circulation, though, its not just your heart that high blood pressure can impact. If blood doesnt flow easily, it can harm your arteries as well as vital organs such as the kidneys, eyes, and brain.
High blood pressure has been shown to damage the tiny blood vessels in the parts of your brain responsible for cognition and memory, greatly increasing your risk of developing Alzheimers disease or another dementia. Being diagnosed with cardiovascular disease can also take an emotional toll, affecting your outlook and making you more susceptible to anxiety and depression. And just as blood pressure may have an impact your mood, the reverse can also be true:
You Can Fight High Blood Pressure
While heart disease is still the No. 1 killer in the United States and around the world, death rates have decreased significantly. Earlier and better treatment of high blood pressure has played a key role in that decrease.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.
Read Also: Do Onions Lower Blood Pressure
Natural Ways With Potential
If you do an Internet search, youll find dozens of other natural ways to lower blood pressure. They may be effective, but the evidence is limited or questionable.
Take stress reduction, for example. In 2017, the American Heart Association issued a scientific statement on the role of meditation in cardiovascular riskreduction. The AHA determined the concept was plausible, but the studies included too few subjects and used different endpoints, which made drawing conclusions impossible.
Some studies showed significant benefit, and others showed none. There simply wasnt enough data to say that meditation consistently lowers blood pressure, says Dr. Laffin. More likely, anything that relaxes you decreases blood pressure temporarily, but isnt a solution for people with sustained hypertension.
The same issue applies to various foods, spices, herbs and vitamins. You will probably find a study or two on each that says it lowers blood pressure, but these have never been robustly studied, he says.
If you are serious about using natural ways to lower blood pressure, choose one or more methods that have stood the test of time.
This article originally appeared in Cleveland Clinic Heart Advisor.
Take Blood Pressure Medications As Prescribed
The American Heart Association state that people should take their blood pressure medications according to their doctors exact instructions. People should never quit or cut back on their medications unless their doctor has advised them to do so.
If a person has trouble remembering to take their blood pressure medications, they should set up daily reminders on their phone or other devices.
Recommended Reading: Does Hot Sauce Cause High Blood Pressure
Can Exercise Help Lower High Blood Pressure
Exercise and physical activity help lower blood pressure by helping you lose weight and keeping your heart and blood vessels in good condition.
Weight loss achieved through diet and exercise helps control factors such as blood sugar, and other complications of obesity. Avoiding these complications helps lower blood pressure and prevent high blood pressure.
Consult your doctor before starting any new exercise program. Cardiovascular activities including walking, jogging, biking, or swimming for 30 to 45 minutes per day can help lower blood pressure.
What Is Blood Pressure
Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest.
Systolic pressure is always the first or top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In prehypertension, systolic numbers range from 120129 and diastolic numbers are less than 80.
Blood pressure ranges include:
- Normal: Less than 120/80 mm Hg
- Prehypertension: Systolic between 120129 and diastolic less than 80
- Stage 1 high blood pressure: Systolic between 130139 or diastolic between 8089
- Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg
Numbers for stage 1 hypertension vary from 130139 for systolic values and/or 8089 in diastolic numbers. With stage 2 hypertension, systolic readings are 140 or higher and/or diastolic readings measure 90 or higher. Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs.
Results of high blood pressure include:
- Arterial damage
- Heavy-metal poisoning
Don’t Miss: Omron Bp785 Calibration
Lose Extra Body Weight
If you take medication for high blood pressure, tell your health care provider if youve lost weight. They may need to adjust the amount of blood pressure medicine you take.
To help you reach and maintain a healthy body weight:
- Keep a food diary. Monitoring what you eat, how much, when, and why can help you see where you can start making changes. It can also help you track your progress towards breaking old habits and adding new healthy habits
- Fill half your plate with vegetables and fruit at lunch and dinner. Vegetables and fruit are naturally low in calories, high in vitamins and minerals, and help to satisfy your hunger
Natural Ways To Reduce High Blood Pressure
- Lose weight and maintain a healthy weight
- Exercise regularly
- Eat more foods high in magnesium
- Avoid processed foods
- Eat dark chocolate
- Adopt the DASH diet
Heres something else to do that can have a substantial benefit on your health: measure your blood pressure anywhere & amp anytime with our Blood Pressure Watch. Its easy, inexpensive, and helps control blood pressure better than visits to the doctor.
Check your blood pressure anywhere & amp anytime with our Blood Pressure Watch.
Also Check: Spicy Food Blood Pressure
/ You Went Through A Range Of Medications For High Blood Pressure Treatment But Your Blood Pressure Is Still On The High Level Life Threateningly Risks Is Greater:
In fact, doctors explained how many different treatments. They told what could go wrong with the treatments because they mostly came with side effects.
Because of everyone is living in a pill-popping industrial health society, the health industry prescribes pills to address symptoms of an illness. You can through a range of medications, but the bottom line was that your blood pressures remained much too high. And the illnesses that follow high blood pressure include paralysis by the stroke, or death by heart disease.
- The illnesses that follow high blood pressure include paralysis by the stroke, or death by heart disease
/ Drugs And Medicines Simply Handle The Effects Of The Illness They Help You How To Lower Blood Pressure Instantly In An Emergency:
Which is exactly what drugs and medicines did do. They simply handle the effects of the illness, so you will get more sick over time because the underlying illness is living in place. It is still there. Overs time the illness worsens and becomes too much for the med to handle. Which is when things start to go seriously wrong, and thats why people die of high blood pressure. To help your body, it so sensible to undo the natural causes that made it go wrong in the first place.
You May Like: Onions Blood Pressure
Foods That Lower Blood Pressure
1. Pomegranate Juice
While most traditional fruit juices are laden with processed sugar and practically devoid of useful nutrients, 100 percent pomegranate juice is actually one of the healthiest juices on the planet.
One of the most desirable benefits of pomegranate juice includes the ability it has to lower blood pressure naturally. The science is in: Pomegranate juice has major blood pressure-lowering ability, both in short- and long-term studies.
It has also been tested for its ability to reduce blood pressure in patients with diabetes, patients undergoing kidney dialysis and those with carotid artery disease, all with the same successful results.
Weve all known for a long time that spinach is a crazy healthy food and helps seriously reduce disease-causing inflammation. The awesome antioxidants it contains land it on this list of foods that lower blood pressure.
A subject of relatively new research, coriander has been used traditionally for years to treat a number of conditions.
In 2009, a revolutionary study began attempting to define what exactly coriander can do. Researchers found that it exhibited several positive benefits, including a hypotensive effect.
Theyre not just a snack anymore pistachio nutrition is no small thing when it comes to heart health.
5. Beetroot Juice
In overweight and obese subjects past middle age, the effects are not as noticeable, at least in the short term.
6. Olive Oil
7. Dark Chocolate
8. Flax Seed
Causes And Risk Factors
You may be at an increased risk for high blood pressure if you smoke, areoverweight, eat a diet thats low on produce and fiber and/or high in fatand salt, drink alcohol to excess, live with chronic stress or dont getmuch physical activity. Some causes of hypertension cannot becontrolledincluding your genes and your race . Aging also plays a role. Even if you do not have hypertensionby age 55 to 65, your lifetime risk for developing it is a whopping 90percent.
But doctors no longer consider hypertension inevitable or untreatable withage, saysSamuel Durso, M.D.,director of the Division of Geriatric Medicine and Gerontology at JohnsHopkins.
In one Johns Hopkins study of 975 older women and men with hypertension,healthy lifestyle steps helped 40 percent stop taking blood pressuremedications. Other research has shown that lifestyle changes can lower therisk for hypertension in African-Americans and others at an increasedgenetic risk.
Recommended Reading: Does Spicy Food Cause High Blood Pressure
Home Blood Pressure Monitoring
Some people buy their own blood pressure monitor to use at home. This means you can measure your blood pressure on an ongoing basis.
The blood pressure readings you do at home are as good as those done by your doctor.
If you decide to buy one, it’s important to get the correct cuff size. If the cuff is too big or too small, it can give an inaccurate reading.
If you take your own blood pressure and get an unusually high reading, take it a second time after at least five minutes. If it’s still high and you’re worried, contact your nurse or GP.
Ways To Lower High Blood Pressure Immediately
The encouraging data on high blood pressure , is that you can lower your elevated levels through a number of simple everyday lifestyle changes. These adjustments can reduce your measurement numbers and cut risks without the need for medications. We’ll discuss nine effective measures on the following slides.
Recommended Reading: Veterinary Blood Pressure Cuff Size Chart
Eat More Potassium And Less Sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure .
Potassium is a double winner: It lessens the effects of salt in your system, and also eases tension in your blood vessels. However, diets rich in potassium may be harmful to individuals with kidney disease, so talk to your doctor before increasing your potassium intake.
Its easy to eat more potassium so many foods are naturally high in potassium. Here are a few:
17 ). Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.
Foods labeled low-fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check labels. According to the U.S. Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (