How To Avoid Blood Pressure

How To Prevent Sudden High Blood Pressure Problem

In 2013, more than 360,000 deaths in the United States had high blood pressure as primary or contributing cause. Each year, the government spends an estimated $46 billion for workers missed days, health care services, and high blood pressure medications. Talk to your doctor about treatment for high blood pressure medications. In the meantime, there are precautions you can take right now.

1. Avoid Stress

Become involved in hobbies such as painting, exercise, and other physical activities to have a stress outlet and keep fit.

2. Limit Caffeine Intake

Talk with your doctor about your caffeine habits and stick to a plan to limit your daily intake.

3. Quit Smoking

As one of the biggest health risks, smoking can lead to serious heart and lung conditions and death.

4. Eat Healthy Foods

Avoid saturated fats and junk food to maintain healthy blood pressure levels.

5. Reduce Sodium in Diet

Added salt and salt found in food products can lead to high blood pressure as it increases the solute content in our blood.

6. Exercise Regularly

A healthy heart, and body, requires regular exercise daily for 20 to 30 minutes.

7. Monitor Vitals

It is important to keep an eye on your blood pressure, heart rate, and blood sugar levels, especially if you have been diagnosed with high blood pressure.

Prevention And Treatment Of High Blood Pressure

Among all adults in the United States, 78 million have been diagnosed with hypertension . Prevention and treatment of hypertension start with a basic understanding of blood pressure.

According to the American Heart Association, blood pressure is the amount of force exerted on the artery walls as the heart beats. Arteries are tubes that carry blood from the heart to all other parts of the body.

As the heart beats, if the force of blood flow through the arteries is too high, the artery walls become damaged, which can lead to heart complications.

University of Iowa Hospitals & Clinics cardiologist Ramzi El Accaoui, M.D., says blood pressure consists of two numbers: an upper number and a lower number.

Systolic blood pressure refers to the amount of force exerted on the artery walls when the heart contracts, while diastolic blood pressure refers to the amount of force exerted when the heart is relaxed.

How To Prevent High Blood Pressure Naturally Without Medication

There is good news for anyone who has the high risk of high blood pressure , which is one of the most serious health problem. You can prevent this disease very effectively if you follow tips in this article. Im Hang Pham, an author from the site Vkool.com, and I made this article to show you the top 11 tips on how to prevent high blood pressure naturally without medication.

Recommended Reading: What Can You Take To Lower Blood Pressure

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.

What To Eat To Prevent Or Manage High Blood Pressure

A heart-healthy diet helps prevent heart disease as well as high blood pressure, a major contributor to heart disease. What is a heart-healthy diet? Its a diet rich in:

• Whole grains
• Legumes
• Good fats found in products such as vegetable oils, nuts, and seeds

The DASH eating plan, which has been clinically proven to lower blood pressure, provides a framework for incorporating these heart-healthy foods into your diet. Although the name says its for people with high blood pressure, people with normal blood pressure levels who follow a DASH eating style can lower their risk of developing high blood pressure.

Also Check: Elevated Bp Symptoms

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 .

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.

Recommended Reading: Does Spicy Food Affect Blood Pressure

Easy Things You Can Do To Lower Your Blood Pressure

High blood pressure is dangerous. It can lead to many health problems, including heart attack, stroke, heart failure, angina, coronary artery disease, peripheral artery disease, kidney disease, vision loss, sexual dysfunction and more.

Fortunately, high blood pressure can often be prevented or controlled.

Here are some easy things you can do to lower your blood pressure or help prevent high blood pressure in the first place.

Exercise. Doctors recommend at least 150 minutes per week of exercise to help reduce blood pressure. Brisk walking is excellent for reducing blood pressure and improving overall cardiovascular health, but other exercises can work too. Try jogging, riding a bike, swimming, dancing, or interval training to get your aerobic exercise. Strength training is also important to your heart health and can help reduce blood pressure.

Eat a heart-healthy diet. Eating a well-balanced diet with lots of fruits, vegetables, whole grains, nuts, and seeds that is also low in sodium, saturated fat, added sugar, and cholesterol is important for your heart. There is a diet specifically geared toward lowering blood pressure. Its called the DASH diet, which stands for dietary approaches to stop hypertension. Talk to your doctor or make an appointment with a dietitian if you need help making changes to your diet.

Set small, easily attainable goals, and when you reach them, set bigger ones. Step by step, you will take control of your health and your blood pressure.

Try Meditation Or Deep Breathing

While these two behaviors could also fall under stress reduction techniques, meditation and deep breathing deserve specific mention.

Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.

Theres quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure .

Deep breathing techniques can also be quite effective.

In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat .

Try guided meditation or deep breathing. Heres a video to get you started.

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

You May Like: Does High Blood Pressure Go Away

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.

What Causes High Blood Pressure

Food, medicine, lifestyle, age, and genetics can cause high blood pressure. Your doctor can help you find out what might be causing yours. Common factors that can lead to high blood pressure include:

• A diet high in salt, fat, and/or cholesterol.
• Chronic conditions such as kidney and hormone problems, diabetes, and high cholesterol.
• Family history, especially if your parents or other close relatives have high blood pressure.
• Lack of physical activity.
• Tobacco use or drinking too much alcohol.

Don’t Miss: Blood Pressure Indicator Of Heart Attack

Ways To Prevent High Blood Pressure

High blood pressure, also called hypertension, is one of the most prevalent and preventable risks for heart disease. Hypertension can be genetic and may increase with age, but there are also a number of factors that are very manageable, helping you prevent high blood pressure to the best of your ability. And like the other manageable risk factors for heart disease, it centers on lifestyle.

Small Changes Can Make A Big Difference In Your Blood Pressure Numbers

If you suddenly find yourself with high blood pressure under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury , meaning more people now meet the criteria for stage 1 hypertension.

While you shouldn’t shrug off the change, there’s also no need to panic. “Obviously, nothing happened overnight inside a woman’s body or to her health with the release of the guidelines,” says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School.

The change, however, should spur you to take your blood pressure seriously. “These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we’ve gained from large trials into clinical practice, they will help thousands of people,” says Dr. Fisher.

Recommended Reading: Claritin D Blood Pressure

Natural High Blood Pressure Remedies

There are also natural remedies to interject into your daily lifestyle to regulate blood pressure and prevent cases of sudden high blood pressure. Be sure to discuss the use of the following products with your doctor in addition to your health regimen.

1. Celery

To prevent a blockage of blood vessels, consume celery daily. It contains phytochemicals that relax the muscles, allowing a smoother blood flow.

2. Fenugreek Seeds

This spice has fiber to help maintain blood pressure levels. Boil one to two spoonsful of seeds in water to create a paste. Consume one tablespoon per day.

3. Lemons

4. Coconut Water

Drink daily as a source of vitamin C, magnesium, and potassium to lower blood pressure.

5. Garlic

One of natures best immune system boosters, garlic is a blood thinner. Use at least four grams per day.

A person with high blood pressure is at risk for various health conditions including heart disease. If your high blood pressure numbers rise suddenly, it could indicate an underlying condition that requires immediate medical attention. There are certain medications and hormonal changes that can stimulate an increase in pressure without causing alarm.

If you have been diagnosed with high blood pressure, talk to your doctor about lifestyle changes and natural remedies in addition to your prescribed health regimen.

Related:

Causes Of Sudden High Blood Pressure

According to the Centers for Disease Control and Prevention, one of out every three American adults suffers from diagnosed high blood pressure with only one half keeping their pressure under control. Sudden high blood pressure usually occurs to a small percentage of people with high blood pressure. This can include young adults, including a high number of African-American men, and those experiencing:

• Collagen vascular disorders
• Pregnancy-induced high blood pressure

Sudden high blood pressure can also be brought on by daily activities and practices.

• Medication use such as over-the-counter pain relievers, a combination of various medications, and abuse of cocaine and marijuana can spike blood pressure levels.
• Smoking can cause a sudden increase in blood pressure as the chemicals, including nicotine, damage the linings of our blood vessels.
• Diet habits are critical to maintaining normal blood pressure levels as the bad fat and sodium found in many foods increase the blood solute content. It also can build up and block the blood vessels, leading to major heart trouble such as a stroke.
• Stress is part of our everyday life and becoming anxious about your worries can increase risk for spikes in blood pressure twofold.
• Medical conditions like kidney disease, spinal injuries, adrenal gland tumors, thyroid issues, and scleroderma can raise blood pressure rapidly.

Don’t Miss: What Can U Take For High Blood Pressure

When To See A Doctor

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, its 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.

How Can You Reduce Your Risk Of High Blood Pressure

Fortunately, there are certain things you can do to help reduce your risk of developing high blood pressure. These include the following:

• Eat right: A healthy diet is an important step in keeping your blood pressure normal. The DASH diet emphasizes adding fruits, vegetables and whole grains to your diet while reducing the amount of sodium. Since its rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the DASH diet makes it easier to eat less salt and sodium.
• Keep a healthy weight: Going hand-in-hand with a proper diet is keeping a healthy weight. Since being overweight increases your blood pressure, losing excess weight with diet and exercise will help lower your blood pressure to healthier levels.
• Cut down on salt: The recommendation for salt in your diet is to have less than 1,500 milligrams of sodium a day . To prevent hypertension, you should keep your salt intake below this level. Don’t forget that most restaurant foods and many processed and frozen foods contain high levels of salt. Use herbs and spices that do not contain salt in recipes to flavor your food do not add salt at the table.
• Keep active: Even simple physical activities, such as walking, can lower your blood pressure .
• Drinkalcoholin moderation: Having more than one drink a day and two drinks a day can raise blood pressure.

You May Like: Symptoms Of Increased Blood Pressure

How The Finger Clip Device Works

The device records someone’s blood pressure by placing optical sensors on the fingertip that measure the amount of light reflected off the blood vessels underneath the surface of the skin. This process is called photoplethysmography , Byfield explained.

In this device, the researchers have used two PPG sensors located at two different points on a finger to calculate pulse wave velocity, or how fast the blood is traveling through the bloodstream. The data is then transmitted wirelessly to a computer for signal processing and blood pressure calculation by a machine learning algorithm.

When tested on 26 study participants, the device showed an accuracy rate of about 90 per cent for systolic blood pressure, and a 63 per cent accuracy rate for diastolic blood pressure.

What If Lifestyle Changes Dont Help Lower My Blood Pressure

If diet, exercise and other lifestyle changes dont work to lower your blood pressure, your healthcare provider will prescribe medications to help lower your blood pressure. Your provider will take into account other conditions you may have, such as heart or kidney disease and other drugs youre taking when prescribing medications to treat your high blood pressure. Be sure to follow your providers dosing directions exactly.

Also Check: Omron Blood Pressure Calibration

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.