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How Can I Reduce My Blood Pressure

Drink Milk Coconut Water And Cranberry Juice

Lowering Blood Pressure in 5 Minutes

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.

How To Lower Blood Pressure Quickly

First and most importantly, if you think youre having a complication of high blood pressure such as a stroke, a heart attack, or something else, seek immediate medical attention. Dont try to solve problems like these on your ownyou need comprehensive care.

Otherwise, when you feel your blood pressure may be too high and you want to lower it quickly, Dr. Osborne suggests calming down. Stop what youre doing and sit. Take some deep breaths. If you find that doesnt help, then call your doctor. If its a continual problem, try exercising and altering your diet it can take a few weeks or up to a month to see the effects of that in your blood pressure, so keep plugging away for the best results.

Keep in mind that in some cases, blood pressure medication may be necessary if you cant lower high blood pressure through diet and lifestyle changes. Those drugs will be the quickest path to lower blood pressure levelsoften taking only minutes to even your blood pressure out. Finding the right medication might be the only way to control high blood pressure in some cases, like resistant hypertension. A rule of thumb is to start blood pressure medications and make lifestyle changes. As blood pressure improves with lifestyle modifications, medications can be weaned off.

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.

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How Do I Know If I Have High Blood Pressure

High blood pressure, which is also called hypertension, doesnt usually cause symptoms. So you wont know if you have high blood pressure without it being measured by a health professional.

Some people may experience headaches, nosebleeds or feel short of breath, but these symptoms usually only occur when blood pressure is dangerously high.

Untreated high blood pressure raises your risk of heart disease, stroke and chronic kidney disease.

Around 1 in 3 Australians have been diagnosed with hypertension.

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What Is High Blood Pressure

High blood pressure or hypertension is the silent killer that affects 80 million Americans. As many as 16 million Americans are unaware of the condition. Untreated hypertension can increase the risk of heart diseases or strokes. High blood pressure occurs due to the tightening of very small blood vessels called arterioles. As a result, the heart has to pump harder to overcome the resistance in the narrowed blood vessel bed. This leads to elevated pressure inside the vessels.

  • High blood pressure or hypertension is when readings consistently range from 140 or higher for systolic or 90 or higher for diastolic.
  • Blood pressure readings above 180/120 mmHg are dangerously high and require immediate medical attention.

High blood pressure is more likely to cause

  • heart attack

How Does Being Active Help Lower Your Blood Pressure

Being active by keeping your heart and blood vessels in good shape, lowering your risk of and . If you have high blood pressure, your doctor or nurse will probably suggest that you try to become more active to lower it.

It has countless other benefits too. Exercise strengthens the bones and improves balance. It keeps your muscles and joints moving which can help keep you active and independent in later life.

It can give you more energy and lift your mood, and even improve your cognitive function.

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What Happens If I Do Not Treat High Blood Pressure

Things will most likely go from bad to worse. Even Stage 1 hypertension , if suffered for prolonged periods of time can have an adverse effect on your health. Uncontrolled high blood pressure can lead to stroke by damaging and weakening your brains blood vessels, causing them to narrow, rupture or leak. It can also cause blood blots to form in the arteries leading to your brain, blocking blood flow leading to a stroke.

In addition to stroke, uncontrolled high blood pressure puts more pressure on your heart and kidneys, leading to problems in these areas. Sexual dysfunction in men has often been linked to uncontrolled high blood pressure.

Cut Back On Sugar And Refined Carbohydrates

What can I do to lower my blood pressure naturally?

Many studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.

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.

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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.

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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Get In A Quiet Room And Calm Yourself Down

If you are in a crowded place, shelter yourself in a quiet room immediately.

The undertone is to get away from the crowd. High BP triggers anxiety and breathlessness which needs isolation.

However, its advisable to keep a friend around just in case the situation goes out of hand.

But it is important to get away from the crowd and focus on yourself to get a hold of yourself.

Erratic heartbeat, ragged breathing, and flashes of warmth are signs of hypertension. Therefore, these are the signs you should look out for!

Reduce Stress Through Meditation And Rest

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Chronic stress can lead to chronic elevations in the stress hormones cortisol and adrenaline, says Dr. Desai. These hormones constrict the arteries and cause weight gain, which further increases blood pressure.

He recommends reducing stress by using breathing exercises, practicing meditation, completing physical exercise, practicing yoga, logging quality sleep, taking breaks throughout the day, spending time in nature, listening to music and eating a balanced diet.

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Reduce And Avoid Chronic Stress

Some stress in life is unavoidable. But if you feel stressed out and tense for much or all of the day, your habits might be affected. People with chronic stress are in danger of unhealthy coping habits like overeating and substance abuse. It can also be difficult to sleep if you are frequently or constantly stressed. All of these things can raise your blood pressure.

To keep your stress in check, make time for healthy activities. Spend some time every day in an activity that relaxes you, such as:

  • Gardening

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Ways To Lower Your Blood Pressure

1. Maintain a healthy weight

Being overweight is a major risk factor for high blood pressure. You will need to maintain a body mass index between 18.5-24.9 kg/m2.

2. Reduce central obesity

Having excess fat around the waistline puts you at risk of hypertension and related heart disease. You can reduce the fat around your middle through various exercises, including jogging, walking, hiking, rowing, swimming and high-intensity interval training .

3. Stay physically active

The American Heart Association recommends doing 90-150 minutes of physical activity spread throughout the week or at least 30 minutes each day for at least 5 days a week.

4. Quit smoking

Smoking causes the buildup of plaque in the blood vessels that leads to high blood pressure. Try to quit smoking and avoid exposure to secondhand smoke. Ask your doctor if you need help figuring out the best way to do this. Joining a program designed to help you quit smoking may help.

5. Get enough sleep

Lack of sleep increases your chances of developing health conditions that cause high blood pressure. Try to get between 7-9 hours of good quality sleep each night.

6. Manage stress

Stress releases hormones that temporarily raise blood pressure. Learn to manage stress by doing activities that relax you and make you feel good. These may include simple things like taking a long walk in nature, listening to music, or pursuing hobbies you enjoy. You can also try deep breathing and meditation techniques.

7. Eat heart-healthy foods

Can High Blood Pressure Be Prevented Or Avoided

Natural Ways to Lower Blood Pressure

If your high blood pressure is caused by lifestyle factors, you can take steps to reduce your risk:

  • Lose weight.
  • Reduce your alcohol consumption.
  • Learn relaxation methods.

If your high blood pressure is caused by disease or the medicine you take, talk to your doctor. He or she may be able to prescribe a different medicine. Additionally, treating any underlying disease can help reduce your high blood pressure.

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Medicines For High Blood Pressure

Several types of medicine can be used to help control high blood pressure.

Many people need to take a combination of different medicines.

  • if you’re under 55 years of age you’ll usually be offered an ACE inhibitor or an angiotensin-2 receptor blocker
  • if you’re aged 55 or older, or you’re any age and of African or Caribbean origin you’ll usually be offered a calcium channel blocker

You may need to take blood pressure medicine for the rest of your life. But your doctor might be able to reduce or stop your treatment if your blood pressure stays under control for several years.

It’s really important to take your medicine as directed. If you miss doses, it will not work as well.

The medicine will not necessarily make you feel any different, but this does not mean it’s not working.

Medicines used to treat high blood pressure can have side effects, but most people do not get any.

If you do get side effects, do not stop taking your medicine. Talk to your doctor, who may advise changing your medicine.

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 eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with 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:

  • chips
  • 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 nutrition labels. According to the 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 (

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How To Lower High Blood Pressure In Pregnancy

Gestational hypertension is a condition that may develop during pregnancy, particularly in women with high blood pressure, a personal or family history of preeclampsia, obesity, multiple pregnancies or certain conditions such as diabetes or arthritis. If you have been diagnosed with high blood pressure you should take some steps to stay healthy during pregnancy. At OneHowTo.com we have some tips for you to discover how to lower high blood pressure during pregnancy.

The first thing to know is that even if you do not feel ill, high blood pressure during pregnancy is a condition that requires care and attention otherwise it could lead you to a case of preeclampsia or eclampsia that would jeopardize your health and the baby’s. Therefore, it is advisable to take into account some suggestions to lower high blood pressure during pregnancy and maintain good health.

The first thing you should do in order to lower high blood pressure during pregnancy is to lower your salt intake. This is one of the main triggers of high blood pressure, so we recommend that:

Keep a healthy diet during your pregnancy rich in fruits, vegetables, minimising the consumption of pastries, processed sugars, fast food, fried food and you will greatly help to lower high blood pressure and keep yourself in good condition.

Attend all scheduled reviews and follow the instructions of your specialist for lowering high blood pressure during pregnancy and stay healthy.

Living With High Blood Pressure

How Can I Lower My Blood Pressure?

Controlling your high blood pressure is a lifelong commitment. You will always need to monitor your weight, make healthy food choices, exercise, learn to cope with stress, avoid smoking, and limit your alcohol intake. If you need medicine to control your high blood pressure, you will likely need it all your life.

Additionally, you will need to get used to regular blood pressure checks. Your doctor may want you to come to the office regularly. Or you may be asked to check your blood pressure at home and keep track of your numbers for your doctor. Some pharmacies and retail clinics have blood pressure machines on site. You can buy your own, automated arm blood pressure cuff for use at home. Your doctor may want you to check your blood pressure several times a day. Another option is to use an ambulatory blood pressure monitor.

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