How To Beat High Blood Pressure

Best Ways To Prevent High Blood Pressure

Health Check Certified By: Patty Weasler, RN

High blood pressure occurs when a force of blood pushes against the lining of the arteries and then remains at this higher force for a period of time. You might be thinking, well there must be more to it than that. Youre right! While high blood pressure itself might not sound that scary, it has a lot of scary effects. High blood pressure can be extremely dangerous because it not only damages the blood vessels, it puts a huge stress on other important organs like the heart and brain. Its been known to increase a persons risk for heart disease, stroke, and kidney disease.

Unfortunately, some people cant avoid developing high blood pressure because of their risk. While there are many risk factors that we cant change like age, family history, or ethnicity, there are plenty of easy lifestyle habits that can help control and manage it. Theres also a long list of things the average person can do to prevent it from developing in the future. Here are some of the best ways to prevent high blood pressure

Stroke And Brain Problems

High blood pressure can cause the arteries that supply blood and oxygen to the brain to burst or be blocked, causing a stroke. Brain cells die during a stroke because they do not get enough oxygen. Stroke can cause serious disabilities in speech, movement, and other basic activities. A stroke can also kill you.

Having high blood pressure, especially in midlife, is linked to having poorer cognitive function and dementia later in life. Learn more about the link between high blood pressure and dementia from the National Institutes of Healths Mind Your Risks®external icon campaign.

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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How To Lower Blood Pressure Quickly And Naturally

When someone has high blood pressure, also known as hypertension, it means their blood is pumping with too much force against the artery walls. The condition can eventually lead to heart disease, stroke, or other cardiac conditions. High blood pressure is extremely common in the United States. More than 103 million people in the country have itand many dont even know theirs is too high, because it can be asymptomatic, says John Osborne, MD, director of cardiology at LowT Center/HerKare and a volunteer for the American Heart Association .

The reason many people dont know? There are often few or no symptoms associated with high blood pressure, says Sondra DePalma, a cardiac physician assistant at PinnacleHealth CardioVascular Institute with UPMC Pinnacle in Harrisburg, Pennsylvania, which is why it is called the silent killer.

If youre wondering how to lower blood pressure, luckily, there are natural ways to do so with the proper diet and healthy lifestyle changes.

Why Lowering Your Bp Matters

Over time, high blood pressure can lead to an array of health complications. HBP does not have symptoms, so its especially important to visit your primary physician on a regular basis. They will be able to determine if your blood pressure is abnormal and prescribe a treatment plan for you.

HPB can lead to:

• Damage to your heart and arteries
• Memory loss
• Vision loss

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Home Blood Pressure Monitoring

Some people buy their own blood pressure monitor to use at home. This means you can measure your blood pressure on an ongoing basis.

The blood pressure readings you do at home are as good as those done by your doctor.

If you decide to buy one, it’s important to get the correct cuff size. If the cuff is too big or too small, it can give an inaccurate reading.

If you take your own blood pressure and get an unusually high reading, take it a second time after at least five minutes. If it’s still high and you’re worried, contact your nurse or GP.

Ways To Beat High Blood Pressure Without Drugs

High blood pressure often has no visible signs or symptoms, so it has long been called the silent killer. Doctors usually cant point to one factor that brings on this condition. There are many factors that can increase the risk of getting it, including:

• Stress This activates the sympathetic nervous system, causing arteries to be more rigid.
• Sodium Large quantities can cause water retention, expand blood volume, and increase blood pressure.
• Caffeine Stimulates the cardiovascular system and raises blood pressure.
• Calcium, magnesium, and potassium deficiency Any of these can increase blood pressure.
• Insulin resistance This can cause kidneys to retain sodium and increase blood pressure.
• Regular alcohol consumption Too much alcohol can increase blood pressure.
• Being overweight Excess weight increases blood pressure.
• Medications Steroids, birth control pills, decongestants, NSAIDs, and diet pills have all been linked to hypertension. Also, some over-the-counter remedies that contain licorice root, ephedra, guarana, kola nut, yerba mate, ginseng, and yohimbe can raise blood pressure.

Lifestyle Changes

Supplements and Nutrition

There is a diet specifically designed to lower high blood pressure it is called the DASH diet. The most important parts of this eating plan are:

Those with hypertension should include these components of the DASH diet into their daily routine. In addition, doing the following will help you lower your blood pressure:

Herbal Treatments

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What Can I Do To Lower My Blood Pressure

Heres how to lower blood pressure with lifestyle changes:

• Exercise: Make regular physical activity part of your daily routine even just a half hour per day can boost health and help you achieve a healthy weight. Aerobic exercise in particular has been studied as a possible non-pharmacological treatment for high blood pressure. Try taking the stairs at work or walking around while youre on the phone.
• Weight loss : Even losing just two pounds can lower systolic blood pressure, Dr. DePalma says. Usually, if someone loses up to 5% of his or her body weight, it will have a significant impact on blood pressure.
• Avoid all nicotine: Skip this stimulant in all its forms, like smoking, vaping, patches, and chew.
• Avoid drugs: Recreational drugs can affect your blood pressure in addition to every other part of your life.
• Monitor your medications: Some medications and supplements can alter the effectiveness of blood pressure medication.
• Practice mindfulness: Reduce stress and your blood pressure with reduce with it. Try deep breathing exercises when you feel your blood pressure rising.

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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How Common Is High Blood Pressure

High blood pressure is a common condition, it is estimated that 18% of adult men and 13% of adult women have high blood pressure but are not getting treatment for it.

In 90-95% of cases, there is no single identifiable reason for a rise in blood pressure. But all available evidence shows that lifestyle plays a significant role in regulating your blood pressure.

Risk factors for high blood pressure include:

• age
• poor diet
• being overweight
• excessive alcohol consumption.

Also, for reasons not fully understood, people of Afro-Caribbean and South Asian origin are more likely to develop high blood pressure than other ethnic groups.

What Can I Eat To Lower My Blood Pressure

Theres actually a specific diet designed for heart health called the DASH Diet. It stands for dietary approaches to stop hypertension and was developed by the National Institutes of Health. Following the DASH Diet can lower blood pressure just as effectively as taking a pill, Dr. Osborne says. It highlights foods that are high in magnesium, potassium, and calcium, while limiting salt and sodium intake. Heres some of what youll eat on the diet.

• Fruit
• Kefir
• Dark chocolate in moderation

Some of the biggest things to eliminate are excess sodium , processed foods, sugar, condiments , bread, and cheese.

Apple cider vinegar has long been touted as a remedy for high blood pressure, but Dr. Osborne notes that no comprehensive clinical trial has been able to determine how effective it actually is. That being said, hes not against patients trying itif you find that taking apple cider vinegar every day keeps your blood pressure low, then keep doing it. Same for alcohol and caffeinated drinks, as long as youre having them in moderation.

People that drink modestly, so one to two drinks, may actually see a modest effect on cardiovascular events and may see modestly lower blood pressure, Dr. Osborne explains. However, if you drink anything more than that, it clearly elevates blood pressure.

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How Is Resistant Hypertension Defined

Your hypertension will be classified as “resistant” if the following three conditions are all met:

• You’re taking three different medications for blood pressure at their highest tolerated doses.
• One of the three medicines is a diuretic, a drug that helps to remove fluid and salt from your body.
• Your blood pressure stays higher than 130/80.

In some cases, hypertension might seem to be resistant but may actually be the result of other factors, such as poor lifestyle habits or conflicting medications. Either way, it’s important for you to work with your doctor to help you get to the bottom of the problem and get your blood pressure under control.

About 25 percent of people with resistant hypertension are found to have a secondary medical condition that’s complicating the problem. Some possible causes of this “secondary hypertension” can include:

• Certain types of hormonal disorders

Reduce Your Sodium Intake

Itâs a prime offender in raising blood pressure. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much youâre getting. If you cut back gradually, youâre less likely to notice the difference.

One way to cut back is to prepare your food at home. Seventy-five percent of your sodium intake comes from eating out and packaged foods. Use more spices for flavor instead of salt. Eating more potassium helps move sodium out of your body. A small effort can bring blood pressure down as much as two to eight points.

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Here Are Some Delicious Breakfast Ideas If You Are Managing High Blood Pressure:

1. Oats Idli

These light and fluffy idlis made with the goodness of oats makes for one delightful treat. Oats are full of fibre, which plays a crucial role in maintaining blood pressure levels. You can team them with coconut chutney. Coconut too is said to be a good addition to a high blood pressure diet. This dish is one of the best foods for high blood pressure that you can safely add in your hypertension diet.

Regular Blood Pressure Checks If Diagnosed With High Blood Pressure

If you are diagnosed with high blood pressure, your blood pressure will need to be closely monitored until it is brought under control.

After your blood pressure has been controlled, your GP or practice nurse will measure your blood pressure at agreed regular intervals .

It is important you attend these appointments to ensure your blood pressure is being maintained within an acceptable range.

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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 Can I Lower My Blood Pressure Immediately

Here are some simple recommendations: Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. Consume a low-sodium diet. Too much sodium causes blood pressure to rise. Limit alcohol intake to no more than 1 to 2 drinks per day. Make stress reduction a priority.

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The 17 Best Foods For High Blood Pressure

Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease .

Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure values of 130 mm Hg or more, diastolic blood pressure of more than 80 mm Hg, or both .

Medications, including angiotensin-converting enzyme inhibitors, are commonly used to reduce blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.

Following a nutritious, heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications .

A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels (

4 ).

A 5-month study involving 101 Japanese women demonstrated that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric acid and flavonoid content of lemons .

Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.

9 ).

Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.

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 it is 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 2,400 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.

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What Medications Are Used To Treat High Blood Pressure

Four classes of high blood pressure medications are considered first line when starting treatment. Sometimes other medications are coupled with these first-line drugs to better control your high blood pressure. First-line drug pressure lowering medications are:

• Angiotensin-converting enzyme inhibitors block the production the angiotensin II hormone, which the body naturally uses to control blood pressure. When angiotensin II is blocked, your blood vessels dont narrow. Examples: lisinopril , enalapril , captopril .
• Angiotensin II receptor blockers block this same hormone from binding with receptors in the blood vessels. ARBs work the same way as ACE inhibitors to keep blood vessels from narrowing. Examples: metoprolol , valsartan , losartan .
• Calcium channel blockers prevent calcium from entering the muscle cells of your heart and blood vessels, allowing these vessels to relax. Examples: amlodipine , nifedipine , diltiazem .
• Diuretics flush excess sodium from your body, reducing the amount of fluid in your blood. Diuretics are often used with other high blood pressure medicines, sometimes in one combined pill. Examples: indapamide, hydrochlorothiazide, chlorothiazide.

Ways To Beat The High Blood Pressure Trend

The rate of hypertension has nearly doubled in the last 30 years, according to The Lancet. That means that nearly 1.3 billion people around the world have hypertension, and many of them are not aware of their condition and even fewer are taking steps to prevent or correct the problem.

High blood pressure is relatively easy to detect. Its straightforward to treat, and it is largely preventable for the average person. Yet, more and more people are putting their longevity at risk, increasing their likelihood of heart disease and a number of other health conditions.

Why?

Our lifestyles are largely to blame. Obesity continues to be a global problem, and sedentary lifestyles combined with poor eating habits all add up to increased rates of high blood pressure. These factors can further be complicated if you smoke or struggle to cope with stress.

Addressing high blood pressure is a potential way to add years to your life. Heres what you can do:

Schedule regular checkups with your healthcare provider. Blood pressure monitoring is a standard part of most physician visits and is not invasive.

Work toward a healthy weight. As the pounds go down, so do our risks for many health conditions, including hypertension. If youre already on your Habits of Health journey, keep it up!

Watch your salt intake. Many modern foods are highly processed and contain high levels of sodium , even in foods you might not expect. Try to eat more fresh foods instead.

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