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How Can You Lower Blood Pressure

What Is Blood Pressure

How to lower blood pressure in MINUTES

Blood pressure is the force applied by the blood to the inner walls of the arteries. It shows minor fluctuations throughout the daydeclining while relaxing and momentarily increasing while being excited or under stress. An increase in resting blood pressure can scar, stiffen, or harden the arteries.

The different blood pressure levels and hypertension (high blood pressure is shown in the below chart.

Table: Blood pressure levels include a normal and high chart

Blood pressure levels

Who Is At Risk For High Blood Pressure

Anyone can develop high blood pressure, but there are certain factors that can increase your risk:

  • Age – Blood pressure tends to rise with age
  • Race/Ethnicity – High blood pressure is more common in African American adults
  • Weight – People who are overweight or have obesity are more likely to develop high blood pressure
  • Sex – Before age 55, men are more likely than women to develop high blood pressure. After age 55, women are more likely than men to develop it.
  • Lifestyle – Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.
  • Family history – A family history of high blood pressure raises the risk of developing high blood pressure

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

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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.

Indulge In Dark Chocolate

high blood pressure: Can you eat your way to lower blood pressure? The ...

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.

Also Check: How To Check Blood Pressure At Home

How To Lower Blood Pressure: 5 Natural Ways

By Dr. Josh Axe, DC, DNM, CN

Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing high blood pressure.

In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. As of 2008, the prevalence of elevated blood pressure among adults over 25 years old was about 40 percent worldwide. Approximately 75 million American adults thats 32 percent, or 1 in every 3 adults suffer from high blood pressure.

Consume Pomegranate Juice In The High Blood Pressure Diet

Another beverage that is good to drink if you are trying to lower blood pressure quickly is pomegranate juice.

One small trial involving men with high blood pressure found that consuming 150 ml of pomegranate juice helped lower blood pressure fast. Most participants in the trial noted a reduction in blood pressure within a 4 to 6-hour period. The researchers noted that pomegranate juice should be recommended on a high blood pressure diet.

You can learn more about the health benefits of pomegranate in this article.

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How To Raise Low Blood Pressure

If youre dealing with hypotension, the first step is making an appointment with your doctor. After discussing your medical history, lifestyle, and other factors, your doctor may change your medication or suggest certain lifestyle changes to get to the root of the issue.

Its important not to stop taking any medications or change dosages without talking to a healthcare professional first. The same is true of dietary or other changes.

May Relieve Symptoms Of Rheumatoid Arthritis

Lowering Blood Pressure in 5 Minutes

Rheumatoid arthritis is a long-term autoimmune condition that causes warm, swollen, painful joints. It is increasing in prevalence in the United States, where it affects more than 1.28 million adults .

Some studies suggest that cats claw can help relieve its symptoms.

For example, a study in 40 people with rheumatoid arthritis determined that 60 mg of cats claw extract per day alongside regular medication resulted in a 29% reduction in the number of painful joints compared to a control group .

As with osteoarthritis, cats claw is thought to reduce inflammation in your body, easing rheumatoid arthritis symptoms as a result .

Although these results are promising, the evidence is weak. Larger, better-quality studies are needed to confirm these benefits.

Summary

Research suggests that cats claw extract may aid your immune system and reduce symptoms of osteoarthritis and rheumatoid arthritis. However, more studies are needed.

  • ovarian cysts
  • AIDS

Due to the lack of research, its unclear whether cats claw is an effective or safe treatment option for any of these ailments.

Summary

Despite many marketing claims, there is insufficient evidence to support using cats claw for conditions like cancer, allergies, and AIDS.

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Changing The Diameter Of Arterioles And Veins

Muscle tissue within the walls of arterioles allow these blood vessels to widen or narrow . The more constricted arterioles are, the greater their resistance to blood flow and the higher the blood pressure. Constriction of arterioles increases blood pressure because more pressure is needed to force blood through the narrower space. Conversely, dilation of arterioles reduces resistance to blood flow, thus reducing blood pressure. The degree to which arterioles are constricted or dilated is affected by

Veins also play a role in the control of blood pressure, although their effect on blood pressure is much less than that of arterioles. Veins dilate and constrict to change how much blood they can hold . When veins constrict, their capacity to hold blood is reduced, allowing more blood to return to the heart from which it is pumped into the arteries. As a result, blood pressure increases. Conversely, when veins dilate, their capacity to hold blood is increased, allowing less blood to return to the heart. As a result, blood pressure decreases.

What Are The Side Effects Of Blood Pressure Medicines

Most of the time, blood pressure medicines do not cause side effects. Some people have mild side effects, including dizziness, headaches, swelling in the legs or feet, or stomach problems.2

Some over-the-counter medicines, such as nasal decongestants, can also raise blood pressure and interact with blood pressure medicines.3 Tell your doctor about any medicines or supplements you are already taking.

All medicines have risks. Talk with your doctor about the best blood pressure medicines for you, their benefits, risks, and side effects, and any other health problems you may have.

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Drink Hibiscus Tea To Lower Blood Pressure Fast

Hibiscus tea may not lower your blood pressure in 3 minutes or less, but drinking it daily can help manage chronic hypertension.

One clinical trial involving adults with mild hypertension found that drinking hibiscus tea daily for 6 weeks can lower systolic blood pressure. Researchers recommended this natural remedy for people with prehypertension or mild hypertension.

Some studies conducted on animals have found hibiscus tea can significantly lower high blood pressure.

When To See A Doctor

What You Need to Know About the New Blood Pressure Standards

High blood pressure is a serious condition that can lead to stroke, heart attack, and even death if left untreated. While there is a lot you can do at home to help lower your systolic blood pressure, it’s important to follow all treatment recommendations from your healthcare provider.

If you experience severe headache, blurred vision, drooping on one side of the face, weakness on one side of the body, chest pain, or other concerning symptoms, seek medical attention immediately.

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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.

  • 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.

Its Not Only Your Diet That Affects Your Blood Pressure Its Your Lifestyle Overall

How active you are, whether you smoke and how much alcohol you drink, for example, all make a big difference. In this section, we look at what affects your blood pressure and the best things you can do to lower your blood pressure naturally.

The best part is, all these changes will work together to keep your heart and your body healthy.

See if what you drink is within the recommended guidelines and find out how many units your favourite drinks contain its often more than you think.

Being overweight can raise your blood pressure and put extra strain on your heart. By keeping to a healthy weight, you can look after your blood pressure and your heart.

Exercise can keep you healthy, but it doesnt have to mean running marathons. See how you can be more active and keep it going in the long term.

Stopping smoking is one of the best things you can do for your blood pressure and your overall health. Find out about the benefits and who can help.

Think your high blood pressure is all down to stress? See what the science shows.

Did you know that the amount of sleep you have can affect your blood pressure?

There are lots of simple changes you can make to what you eat to lower your blood pressure, such as eating more fruit and veg and choosing foods low in salt.

Read Also: How To Reduce Blood Pressure Fast

Whey Protein For High Blood Pressure

Whey protein is good for helping to manage elevated blood pressure levels.

One double-blind study found that taking 59 g of whey protein a day helped to lower blood pressure naturally over an 8-week period. Researchers also noted improvements in levels of cholesterol.

You can learn more about why taking whey protein can be good for your heart and blood pressure.

Drink Plenty Of Water

Natural Ways to Lower Blood Pressure

Dehydration can sometimes lead to low blood pressure. Some people may have hypotension even with mild dehydration.

You can also get dehydrated by losing water too quickly. This can happen through vomiting, severe diarrhea, fever, strenuous exercise, and excess sweating.

Medications such as diuretics may also cause dehydration. Drink more water by using a portable water bottle. Use an alarm or timer to remind you to take a sip.

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Causes Of Low Blood Pressure

Low blood pressure typically results from one or more of the following:

  • Dilation of small arteries

  • Certain heart disorders

  • Too little blood volume

Dilation of arterioles can be caused by

  • Certain drugs

  • Spinal cord injuries, in which the nerves that cause the arterioles to constrict are impaired

Low blood pressure also occurs when the nerves that conduct signals between the brain and the heart and blood vessels are impaired by neurologic disorders called autonomic neuropathies Autonomic Neuropathies Autonomic neuropathies are disorders affecting the peripheral nerves that automatically regulate body processes . Causes include diabetes, amyloidosis… read more .

When a person quickly moves from a sitting position to a standing position, blood pressure in the blood vessels to the brain decreases, resulting in a temporary sensation of light-headedness or faintness. This is called orthostatic hypotension Dizziness or Light-Headedness When Standing Up In some people, particularly older people, blood pressure drops excessively when they sit or stand up . Symptoms of faintness, light-headedness… read more . It can be more pronounced in people who are dehydrated or warm , have certain illnesses, or have been lying down or sitting for prolonged periods of time. Orthostatic hypotension can even cause people to faint. In most people, the body quickly acts to increase blood pressure and prevent the person from fainting.

What Are Other Ways I Can Lower My Blood Pressure

In addition to taking medicine to control your blood pressure, you can take other steps to help keep your blood pressure levels healthy.

  • Get regular physical activity. Staying physically active is one of the best things you can do for your health. Physical activity helps keep your heart and blood vessels strong. It also can help you keep a healthy weight.
  • Do not smoke. Smoking damages your blood vessels and greatly increases your risk of not only high blood pressure but also heart disease, heart attack, and stroke.
  • Eat healthy foods. Choosing healthy meal and snack options can help you avoid high blood pressure and its complications. Be sure to eat plenty of fresh fruits and vegetables.
  • Keep a healthy weight. Having overweight or obesity means your heart must work harder to pump blood and oxygen around the body. Staying at a healthy weight reduces the stress on your heart and reduces your risk for heart disease, heart attack, and stroke.

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Exercise To Manage Blood Pressure

1. Break a Sweat

Regular exercise and activity is one of the best ways for long-term reductions in blood pressure because it promotes a stronger heart and improved blood flow.

You may notice your blood pressure or heart rate increasing during exercise, but it should decrease about two hours following exercise and remain steady for a number of hours.

Its recommended that you take a progressive approach to exercise, starting with light-to-moderate work until your body is capable of handing more. Going too hard out of the gate can be dangerous.

2. Reduce Your Weight

Losing as little as five pounds can have big-time benefits for blood pressure. The more weight youre carrying, the harder it is on your heart to move you around.

Using a combination of healthy eating and exercise is the best way to reduce weight, blood pressure, and contribute to a healthy heart.

3. Take a Deep Breath

Deep, slow breathing can be a quick way to reduce blood pressure, especially during periods of high stress and anxiety. This skill is definitely worth learning, as higher levels of stress hormones often lead to spikes in blood pressure. So, you can activate deep breathing when you feel your heart racing.

4. Take a Walk

Getting at least 30 minutes of exercise on most days of the week can lower blood pressure by 4 to 9 millimeters of mercury , the measurement for blood pressure.

5. Head Outdoors

6. Add Some Resistance Training

Follow A Healthy Diet

Foods That Can Help You In Lowering Your Blood Pressure

A healthy diet with a variety of nutritious foods, in line with the Australian Dietary Guidelines, will help keep blood pressure under control as well as your cholesterol and weight.

  • Eat 5 serves of vegetables and 2 serves of fruit every day.
  • Limit your fat intake to 20 to 35% of your total energy intake. Consume healthy unsaturated fats instead of saturated fats.
  • Reduce your salt intake to fewer than 4 grams per day if you have high blood pressure. This is less than one teaspoon of salt. Salt contains sodium, which is linked to high blood pressure.

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