Increase Activity And Exercise More
In a 2013 study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic . These results are as good as some blood pressure medications.
As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort. This puts less pressure on your arteries and lowers your blood pressure.
How much activity should you strive for? A 2013 report by the American College of Cardiology and the American Heart Association advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week .
If finding 40 minutes at a time is a challenge, there may still be benefits when the time is divided into three or four 10- to 15-minute segments throughout the day .
The American College of Sports Medicine makes similar recommendations .
But you dont have to run marathons. Increasing your activity level can be as simple as:
- using the stairs
- going for a bike ride
- playing a team sport
Just do it regularly and work up to at least half an hour per day of moderate activity.
One example of moderate activity that can have big results is tai chi. A 2017 review on the effects of tai chi and high blood pressure shows an overall average of a 15.6 mm Hg drop in systolic blood pressure and a 10.7 mm Hg drop in diastolic blood pressure, compared to people who didnt exercise at all .
Fruits For Controlling High Blood Pressure
Foods play a very vital role in treating all diseases and maintaining a healthful life. Right foods can give you right health. And when it comes to controlling cholesterol, blood pressure, maintaining good heart health and other health issues adding smart foods to your diet can be very helpful. National Institutes of Health recommend DASH diet to lower and control high blood pressure which include fruits, vegetables and low fat dairy products. Heres the list of some fruits that treat hypertension effectively.
Banana:Bananas are rich in potassium which helps to maintain a proper balance of sodium and potassium levels in the body by keeping blood pressure in control. Potassium also helps in maintaining the electrolyte balance in the body.
Orange: Oranges are high in Vitamin C and potassium and has zero sodium hence it is the best fruit to treat high blood pressure effectively. Oranges are low in calories which makes them best for heart and blood health.
Avocado: Avocadoes are rich in all kind of vitamins and are loaded with monounsaturated fat and potassium. A special fatty alcohol compound present in avocadoes is the best cure for overall health ailments including hypertension.
Apricots are low in sodium, saturated fats, calories and cholesterol and are rich in potassium as well as Vitamin A which makes it a great fruit option to fight high blood pressure.
How To Control High Blood Pressure Prominent Symptoms
A person suffering from high blood pressure sometimes experiences headaches, but as such, there are no specific signs or symptoms of high blood pressure. This is exactly the reasons why a person must get his/her blood pressure checked from time to time.
The WHYs of high blood pressure
Before stating an answer for How to control high blood pressure its important to get answers to Why control blood pressure. While there arent any exact reasons behind why a person suffers from hypertension. Some specific conditions and factors can play a key role in its development. Enumerated below are some of the risk factors for hypertension:
- Obesity
- Sleep Apnea
High Blood Pressure- Control it before it starts controlling your life
Treating high blood pressure is a two-dimensional process. First is the medication way. Second is bringing changes to lifestyle and diet. Thankfully there are some proactive measures that one can adapt to their lifestyles to control high blood pressure and even lower chances of developing a heart disease. Lets take a look at these easy and practical solutions to how to control high blood pressure:
High Blood Pressure Prevention is better than cure
How to Control High Blood Pressure? was last modified: January 7th, 2020 by Team Dr Lal PathLabs
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Foods You Must Have To Control High Blood Pressure
- High blood pressure is a silent killer and can affect your heart, kidneys and brain. Physical exercise coupled with dietary modifications can help keep your blood pressure in check.
High blood pressure or hypertension cases across the world have almost doubled in the last three decades and continue to rise. Almost 30% of Indians are suffering from this condition which is often called a silent killer.
There are various factors that could be responsible for high BP including age, sex, heredity, obesity, inactive or sedentary lifestyle and very importantly the dietary factors.
High BP even without symptoms can cause damage to the blood vessels and organs like brain, heart, eyes and kidneys. Blood pressure is the pressure of blood pushing against the walls of your arteries, according to CDC . Arteries carry blood from your heart to other parts of your body. High blood pressure means the elevated pressure is too much for your arteries and organs can handle.
It is important to regulate and monitor your blood pressure to prevent against heart and kidney diseases. One way of doing it naturally is to modify your diet and include foods that have a positive effect on your blood pressure.
Foods to avoid during high blood pressure
Here are other tips by Goyal:
*Consume a sodium-restricted diet: Avoid using common salt, processed foods, baking powder and sodium bicarbonate.
*Flavour enhancers such as monosodium glutamate ajinomoto should be restricted.
1. Citrus fruits
4. Berries
Drink Milk Coconut Water And Cranberry Juice
Milk is a superfood. It consists of potassium, calcium, and Vitamin D. These nutrients are directly proven to lower blood pressure immediately.;
Coconut water is highly rich in potassium, electrolytes, and minerals. These nutrients are an immediate solution to hypertension.
Not only that, at times, deficiency of these minerals can cause hypertension.
A study in West Indian Medical Journal proved that coconut water drops the pressure by margins.
Cranberry juice is rich in proanthocyanidins. This helps in reducing high BP by dilating blood vessels and increasing blood flow.;
Articles published in Nature, 2016 proves that berry juice lowers systolic blood pressure.
However, milk is not suitable for everyone as people have lactose intolerance.
Thus, consultation with a doctor before the change in diet is advisable.
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What Are The Symptoms Of High Blood Pressure
Most people who have high blood pressure do not have symptoms. This is why its sometimes called the silent killer. It is very important to have your blood pressure checked regularly.
Some people experience headaches, nosebleeds, or shortness of breath with high blood pressure. However, those symptoms can mimic many other things . Usually, these symptoms occur once blood pressure has reached a dangerously high level over a period of time.
How To Treat High Blood Pressure Naturally 10 Tips
According to the Centers for Disease Control and Prevention , hypertension affects 1 in 3 adults in the US.
High blood pressure, also called hypertension, is one of the main trigger factors for both strokes;and heart attacks.;A blood pressure reading of 140/90 mm Hg or above is considered hypertension.;In most cases, it does not lead to any noticeable symptom so that it is also called a silent killer.
Many factors contribute to this health issue, including smoking, a sedentary lifestyle, excess salt intake, alcohol consumption, obesity, stress, genetics, and age.
By controlling and managing the risk factors of this disease, you will be able to keep your blood pressure in check. In addition, follow a healthy diet that contains a lot of foods that are abundant in antioxidants;and low in saturated fats;to help control high blood pressure levels well.
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Symptoms And Signs Of High Blood Pressure
- In most cases, a person may not feel increased pressure at all .
- It is one of the main dangers of this miracle.
- This can seriously impair the health of the patient and even threaten his life in the matter of a stroke or heart attack.
- Most often, high pressure is known in the form of anxiety, nausea, heart failure, pain in the heart, dizziness, headache.
- With the regular occurrence of these symptoms should consult a doctor.
Regular preventive checks play a critical role in pressure control.
High Blood Pressure Is Considered:- in children over 130, in adults over 150 mm Hg. Moreover, high pressure can cause a headache, dizziness, darkening of the eyes. There may be a pain in the heart, as well as interruptions in his work.
Increased pressure may also be accompanied by fever, flushing of the face and extreme sweating. At the equal time, the hands, on the opposite, become colder.
If the increased pressure has been troubling for a long time, then the symptoms may be already weak blood circulation, swelling, shortness of breath during active work, and later even at rest.
Consider Cutting Back On Caffeine
Caffeine raises your blood pressure, but the effect is temporary. It lasts 45 to 60 minutes and the reaction varies from individual to individual .
Some people may be more sensitive to caffeine than others. If youre caffeine-sensitive, you may want to cut back on your coffee consumption, or try .
Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.
One older study indicated that caffeines effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject .
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Medicines To Treat And Control High Blood Pressure
Medications have now become the first preference for treating any health related issues. People tend to believe medical attention blindly which gives them assurance of getting cured fast, however medications can be associated with some mild side effects too. For treating high blood pressure there are many medications available and prescribed by the doctors commonly, such as:
Indapamide: This medicine is usually prescribed by doctors to lower extra salt and water in the body which reduces swelling and breathing problems. Indapamide is taken orally, once daily in the morning or as prescribe by the doctor.
Bumetanide: It is known as water pill due to its diuretic effect which reduces extra fluid and salt in the body. Bumetanide is used for treating high blood pressure especially who have kidney and heart issues. This medication is taken by mouth once or twice daily or as directed by physician.
Chlorothiazide: This medication is used for treating and lowering high blood pressure by preventing heart strokes and kidney failures. This water pill eliminates excess water and salt from your body. This medicine is taken orally once or twice a day or as prescribed by the doctors.
Torsemide: Torsemide are usually prescribed by the doctors to treat high blood pressure by relaxing the heart and arteries. Torsemide should be taken as advised the doctors and people who have allergies should avoid this medication.
How Is High Blood Pressure Diagnosed
High blood pressure usually has no symptoms. So the only way to find out if you have it is to get regular blood pressure checks from your health care provider. Your provider will use a gauge, a stethoscope or electronic sensor, and a blood pressure cuff. He or she will take two or more readings at separate appointments before making a diagnosis.
| Blood Pressure Category | |
|---|---|
| and | 120 or higher |
For children and teens, the health care provider compares the blood pressure reading to what is normal for other kids who are the same age, height, and gender.
People with diabetes or chronic kidney disease should keep their blood pressure below 130/80.
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When Treatment Is Recommended
Everyone with high blood pressure is advised to make healthy lifestyle changes.
Whether medicine is also recommended depends on your blood pressure reading and your risk of developing problems such as heart attacks;or strokes.
Your doctor;will carry out some blood and urine tests, and ask questions about your health to;determine your risk of;other problems:
- if;your blood pressure is consistently above 140/90mmHg , but your risk of other problems is low you’ll be advised to make some changes to your lifestyle
- if your blood pressure is consistently above 140/90mmHg and;your risk of other problems is high you’ll be offered medicine to lower your blood pressure, in addition to lifestyle changes
- if your blood pressure is;consistently above 160/100mmHg you’ll be offered medicine to lower your blood pressure,;in addition to lifestyle changes
Heart Attack And Heart Disease
High blood pressure can damage your arteries by making them less elastic, which decreases the flow of blood and oxygen to your heart and leads to heart disease. In addition, decreased blood flow to the heart can cause:
- Chest pain, also called angina.
- Heart attack, which happens when the blood supply to your heart is blocked and heart muscle begins to die without enough oxygen. The longer the blood flow is blocked, the greater the damage to the heart.
- Heart failure, a condition that means your heart cant pump enough blood and oxygen to your other organs.
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Managing Blood Pressure Is A Lifelong Commitment
If you have high blood pressure, its vital that you listen to your doctor. Remember: Youre a part of your healthcare team. You and your doctor are partners.
Educate yourself about HBP and learn how to monitor your blood pressure at home. Armed with this information, you can commit to living heart healthy.
- Reduce high blood pressure.
- Prevent or delay the development of high blood pressure.
- Enhance the effectiveness of blood pressure medications.
- Lower your risk of heart attack, stroke, heart failure, kidney damage, vision loss;and sexual dysfunction.
Vegetables That Can Help Control High Blood Pressure
Especially fruits and veggies promote good health without any long term health issues due to presence of all essential nutrients, vitamins and zero fat in them. Lets have a look at some of the vegetable that can help control high blood pressure effectively.
Beans: Beans are fat free, contain potassium, magnesium and protein that significantly lower high blood pressure and pay a close check on cholesterol levels consistently.
Beetroot: Beetroot juice can lower high blood pressure in just few hours as they are rich in inorganic nitrate that converts nitric oxide in our body that dilates and relaxes the blood vessels by keeping the heart healthy and blood pressure and blood sugar levels balanced.
Broccoli: Broccoli is high in potassium and magnesium that significantly lower high blood pressure and also lowers the sodium level in blood that is the primary reason behind the elevated blood pressure.
Kale: Kale is a super veggie that lowers high blood pressure significantly as it is rich in potassium, magnesium, vitamin C and antioxidants.
Potato: Potatoes;especially baked potatoes are loaded with potassium and magnesium and significantly reduce high blood pressure and balance cholesterol levels.
Lettuce: Lettuces are rich in potassium and are fat and cholesterol free. Lettuce keeps blood vessels healthy and elastic and maintains good heart health. Lettuce is good vegetable option for controlling high blood pressure.
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Decrease Your Salt Intake
Salt is the enemy of high blood pressure, says Dr. Desai. When you eat too much salt, it increases the amount of fluid that enters the bloodstream and arteries from the surrounding tissue, which raises the pressure in the arteries.
While you may not have to remove salt from your diet completely, avoid foods very high in salt like chips, french fries, salted nuts, soups, store-bought salad dressings, processed foods and cheese.
Indulge In Dark Chocolate
The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts havent determined an ideal percentage of cocoa, says Vivian Mo, M.D., clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits youll get. Chocolate cant be your main strategy for managing blood pressure, Mo saysbut when youre craving a treat, its a healthy choice.
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Consider Taking Vitamins And Supplements
Research shows that a few vitamins and minerals may be helpful in lowering blood pressure. But talk to your doctor before taking any. Make sure they know everything you take.Â;
- Vitamin C: This has antioxidants that protect the linings of your blood vessels. Orange juice is a good source, as are fruits like kiwi and strawberries, and vegetables like broccoli, kale, tomatoes, and sweet red peppers. Adults should get 400 mg per day.
-
Potassium: This helps your body get rid of sodium through your pee. Men should aim for 3,400 mg a day, and women around 2,600. Itâs found in fruits like bananas and prunes and vegetables like potatoes, tomatoes, and artichoke.
-
Vitamin D: This helps make the enzyme renin, which is linked to blood pressure health. You can get vitamin D from fatty fish, like salmon or mackerel, or milk. You also can absorb vitamin D from sunlight or take it in a supplement.
Eat Garlic Or Take Garlic Extract Supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure .
According to one clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets .
One 2012 review noted a study of 87 people with high blood pressure that found a diastolic reduction of 6 mm Hg and a systolic reduction of 12 mm Hg in those who consumed garlic, compared to people without any treatment (
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