Complications Of High Blood Pressure
Untreated or poorly managed high blood pressure can cause serious and even life threatening issues. It can damage your blood vessels as well as your organs. The longer your hypertension goes untreated, the more it can damage your body and affect your health.
Potential complications of high blood pressure include:
Try Meditation Or Yoga
Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress.
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared with those who didnt exercise.
Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .
Eat Foods High In Sodium
Foods that are high in sodium can increase blood pressure. When adding salt to your food, avoid high amounts. Because high amounts of salt can raise blood pressure too much. Try to prefer healthy salts like Himalayan salt. Himalayan salt is rich in sodium and other minerals like potassium and calcium. Avoid refined and processed salty foods and prefer sodium-rich foods such as sea beans, olives, cheese and tuna.
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Facts About High Blood Pressure
High blood pressure affects your health at every level
There’s a good reason why every doctor’s appointment starts with a blood pressure check. While one in three American adults has high blood pressure, about 20% of people are unaware that they have it because it is largely symptomless.
In fact, most people find out they have high blood pressure during a routine office visit.
Blood pressure is the force of blood pushing against the walls of arteries as the heart pumps blood. High blood pressure, also referred to as hypertension, is when that force is too high and begins harming the body. If left untreated, it willl eventually cause damage to the heart and blood vessels.
Your blood pressure is measured in two numbers: The top systolic blood pressure measures the force pushing against artery walls when the heart is contracting. The bottom diastolic blood pressure measures pressure in the arteries when the heart is resting between beats.
Normal blood pressure levels are 120 mmHg/80 mmHg or lower. At risk levels are 120-139 mmHg/80-89 mmHg. Readings of 140 mmHg/90 mmHg or higher are defined as high blood pressure.
Here are six other things you should know about high blood pressure.
Whats Considered Elevated Blood Pressure
Blood pressure numbers that are higher than 120/80 mm Hg are a warning sign. It means you need to pay attention to your blood pressure and focus on heart-healthy habits.
Although these numbers arent technically considered high blood pressure, youve moved out of the normal range. Elevated blood pressure may turn into high blood pressure, which puts you at an increased risk of heart disease and stroke.
Elevated blood pressure
When your systolic pressure is between 120 and 129mm Hgand your diastolic pressure is less than 80mm Hg, it means you have elevated blood pressure.
No medications are necessary for elevated blood pressure. But your doctor may talk with you about the importance of a healthy lifestyle, such as getting regular exercise, eating a balanced diet, and managing your weight.
You may receive a diagnosis of stage 1 hypertension if:
- your systolic blood pressure is between 130 and 139 mm Hg, or
- your diastolic blood pressure is between 80 and 89 mm Hg
However, the AHA notes that if you get only one reading this high, you may not truly have stage 1 hypertension. What determines the diagnosis of hypertension at any stage is the average of your blood pressure numbers over a period of time.
Your doctor can help you measure and track your blood pressure to confirm whether its too high.
Stage 1 hypertension
If your systolic blood pressure is 130 to 139 mm Hgor your diastolic blood pressure is 80 to 89 mm Hg, its considered stage 1 hypertension.
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Eat Some Dark Chocolate
Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation.
The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels .
What Are Symptoms Of High Blood Pressure
High blood pressure is often called the silent killer because many people who have it dont have any symptoms. The only one way to know for sure if you have high blood pressure is to have a health professional measure it.
In rare cases, severe high blood pressure can cause or be accompanied by symptoms including:
- Blood spots in the eyes
- More common in people who also have diabetes
- Facial flushing
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What Is Good Blood Pressure
A good, normal blood pressure readingtaken while seated, with a blood pressure cuffshould be 120/80. The first number is the systolic blood pressure , and the second is the diastolic blood pressure . Anything over that is either considered elevated or high.
Those numbers apply across the board for adults over the age of 18, Dr. Osborne says. He notes that decades ago, good blood pressure numbers varied based on age, limits some people still cling to today. But in actuality, its all standardized to 120/80.
The vast majority of hypertension out there is in adults, he says. Its independent of age. It doesnt matter whether youre 21 or 81. The numbers are the same.
For adults, that is. For kids, its a little different. Blood pressure numbers are based on population and age, and are generally lower than with adults. Theres not a standardized set of guidelines for children, but certainly if you come across a kid that repeatedly has blood pressures that would be high according to the adult category, its high, Dr. Osborne explains.
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How Often Should I Have My Blood Pressure Checked
Its recommended that Australian adults have their blood pressure checked by their doctor at least every 2 years. Some people may be advised to have more frequent checks for example, people who have been diagnosed with high blood pressure.
People with diabetes should have their blood pressure checked at least every 6 months if its normal and every 3 months if they have high blood pressure.
All Australians aged 45 and over and 30 and over for those of Aboriginal or Torres Strait Islander descent are eligible for a regular, 20-minute heart health check with their GP or nurse. This checks your blood pressure, cholesterol and blood sugar levels. Your health professional will be able to assess your risk of having a heart attack or stroke in the next 5 years.
Heart health checks are covered by Medicare and free at practices that bulk bill this service.
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Variations In Blood Pressure
Your blood pressure changes to meet your bodys needs. If a reading is high, your doctor may measure your blood pressure again on several separate occasions to confirm the level.
Your doctor may also recommend that you measure your blood pressure at home or have a 24-hour recording with a monitoring device.
Foods That Can Help Raise Your Blood Pressure
Hypertension, a disorder characterized by high blood pressure, is one of the leading causes of death worldwide.
But too low blood pressure levels may cause discomfort and unpleasant symptoms. When hypotension is not related to serious pathologies, we can fight it from home by means of food.
Blood pressure should be about 120/80 millimeters of mercury , but there are several factors that can cause it to vary, such as your medical history, age, or general physical condition. If your blood pressure drops below 90/60 mm Hg it is quite likely that you have hypotension..
If you want to learn to raise your blood pressure by eating foods that produce this effect, in this article we will talk about 12 foods that can help you raise blood pressure, as well as the reasons why it is advisable to consume it if you have low blood pressure.
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How Can I Lower My Blood Pressure Naturally Over Time
Now that weve discussed why theres no fail-proof, safe, and fast way to lower blood pressure, remember, there are still many ways to lower your blood pressure over time. Here are some simple recommendations:
Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. Being physically active at least 30 minutes a day most days of the week goes a long way toward keeping or getting your blood pressure under control.
Consume a low-sodium diet. Too much sodium causes blood pressure to rise. The AHA recommends keeping your daily sodium intake to less than 2 grams, but keeping it less than 1.5 grams is even better! The DASH diet provides a low-sodium eating plan for you to use as an example.
Limit alcohol intake to no more than 1 to 2 drinks per day. Drinking more than average1 drink for women and 2 drinks for mencan cause your blood pressure to rise. Plus, alcohol can cause you to pack on the pounds, which can also lead to an increase in blood pressure.
Make stress reduction a priority. Stressful situations can cause your blood pressure to go up temporarily. But if you continue to be stressed, your blood pressure can remain high. Find calming activities you can do every day to help you relieve stress. Coloring, walking outside, listening to relaxing music, and even taking a warm bath can help you keep you lower your stress levels.
First Why Is Your Blood Pressure High
Its natural to experience short-term spikes in blood pressure, like during exercise or after a cup of coffee. But over time, if your heart consistently pumps out more blood than usual or your blood vessels become stiffer, your blood pressure can stay high, which may lead to hypertension. Many things can cause this to happen, including eating too much salt, being overweight, or even taking certain medications that can cause high blood pressure as a side effect.
You might know that a blood pressure reading has two numbers . The American Heart Association describes normal blood pressure as a first number of 120 or less and a second number of 80 or less.
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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.
If you experience any chest pain, palpitations or unexpected breathlessness during exercise, stop the activity and seek medical advice.
How Many People Are Affected By High Blood Pressure
The role of blood pressure is to maintain adequate blood perfusion to every tissue and organ in your body. Blood needs to fight against gravity, and your body is especially adept at maintaining a level of equilibrium for normal functioninga healthy blood pressure is a huge part of that. Over time, however, the mechanism that pushes blood may weaken, resulting in your body having to work extra hard to push blood through the vessels. This leads to blood pressure rising and it can wreak havoc on the vascular system.
High blood pressure puts you at an increased risk for heart disease and stroke, which are leading causes of death in the United States. It is estimated that about 75 million American adults currently have high blood pressure roughly one in every three Americans. High blood pressure contributes to more than 1,100 deaths each day.
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Medicines For High Blood Pressure
|Why are different people given different medicines?|
People respond differently to blood pressure medicines. A number of things can affect how you respond to each medicine, including your ethnic background, age and how much salt you eat. It can take some trial and error to find the medicine or combination of medicines that works best for you.
Younger, non-black people tend to respond slightly better to ACE inhibitors and angiotensin receptor blockers. Older people and those of African or Caribbean origin tend to respond better to calcium-channel blockers and thiazide diuretics.
These will usually be the first medicines youre offered, aiming to keep the number of medicines needed to a minimum. Read more about .
|Should I be taking aspirin as well?|
If you have high blood pressure, your doctor might recommend that you take aspirin if you are at a higher risk of heart attacks or strokes, for example, if you have had an ischaemic stroke caused by a blood clot or heart attack in the past. This is because aspirin thins your blood and prevents blood clots from forming.
Do not start taking aspirin regularly unless your doctor advsises you to because aspirin’s ability to prevent clots can raise the risk of bleeding from the stomach and intestines, it might also be linked to a higher risk of strokes caused by burst blood vessels.
Making The Exercise Habit Stick
Despite our best intentions, many of us struggle ditching our sedentary lifestyle. But there are steps you can take to make exercise less intimidating and more fun.
Start small and build momentum. If exercising for 30 minutes a day, 5 times a week sounds overwhelming, set a smaller goal and gradually build up as you gain self-confidence and momentum.
Reward yourself. Once it becomes a regular habit, exercise will reward you with more energy, better sleep, a greater sense of well-being, and improved cardiovascular health. When youre starting out, though, give yourself a simple reward for successfully completing a workout, such as having a hot bath or a favorite cup of coffee.
Choose activities you enjoy. Youre more likely to stick with a workout you find pleasurable. If you hate running but like yoga or dancing, for example, dont force yourself onto the treadmill every day. Pick activities that fit your lifestyle, abilities, and taste.
See How to Start Exercising and Stick to It to learn more.
The effects on your blood pressure
- 30 minutes of moderate aerobic exercise, such as walking, for five days of the week can reduce your reading by 4 to 11 mm Hg.
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Foods To Eat And Avoid And Workouts To Raise Blood Pressure
“I m normally have high blood pressure, and I take two meds for that . Every now and then it will take a nose-dive out of nowhere. On two separate occasions, it will do this while I sleep, even to the point of passing out. Tonight was the second time. It is very scary to pass out while you sleep. I also have obstructive sleep apnea. When I was growing up, my mom would pour cola syrup into a cup of crushed ice and I’d sip on it. I also used to carry smelling salts.”…” moreRated this article:
Consider Cutting Back On Caffeine
Caffeine raises your blood pressure, but the effect is temporary.
In a 2017 study, the systolic blood pressure of 18 participants was elevated for 2 hours after they drank 32 ounces of either a caffeinated drink or an energy drink. Blood pressure then dropped more quickly for the participants who drank a caffeinated drink .
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 .
If your blood pressure is very high or doesnt decrease after making these lifestyle changes, your doctor may recommend prescription drugs.
They work and will improve your long-term outcome, especially if you have other risk factors (
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