Blood Pressure Tips For Lowering
Have you had your blood pressure checked recently?
High blood pressure is common in New Zealand, with 1;in 5 Kiwis affected by it. Untreated, it can lead to serious health problems such as heart attack, stroke and kidney failure.As blood moves around your body, it pushes against the artery walls. The strength of the pushing is your blood pressure. If the pressure is too high, it puts too much strain on your arteries and heart and can lead to serious health problems.There arent always obvious signs your blood pressure is high, so the best way to find out is to have it regularly checked by your GP, nurse or pharmacist. High blood pressure can be managed with healthy lifestyle changes and/or medication.Here are our top tips to help lower your blood pressure:
When To Seek Medical Care
Go to the emergency room if you experience the following symptoms:
Confusion
Pale skin that feels cold or clammy
Quick, shallow breathing
A pulse that is fast and weak
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.
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Put Down The Saltshaker
Keeping your sodium intake to a minimum can be vital for lowering blood pressure.
In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in blood pressure.
The AHA recommends limiting your sodium intake to between 1,500 milligrams and 2,300 mg per day. Thats a little over half a teaspoon of table salt.
To decrease sodium in your diet, dont add salt to your food. One teaspoon of table salt has 2,300 mg of sodium!
Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible.
How To Lower Blood Pressure Without Medication
Its normal for your BP to fluctuate throughout the day. Excitement, being active, sleeping and waking up are all situations where blood pressure changes naturally. When your activity ends, your BP reading should return to a normal range.
A normal blood pressure is usually defined as systolic pressure below 120 mmHg and diastolic pressure below 80mmHg. Systolic pressure is the measurement of blood pressure from your heart beats. Diastolic pressure is when the heart is at rest between beats. Unfortunately there is no cure for high blood pressure currently, but you can take steps to manage it even without medication. Here are 7 ways to lower your blood pressure naturally:
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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 .
Eat More Foods High In Magnesium
A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsNguyen H, Odelola OA, Rangaswami J, Amanullah A. A Review of Nutritional Factors in Hypertension Management. International Journal of Hypertension. 2013;698940. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.
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How Is High Blood Pressure Diagnosed
To figure out your blood pressure rate, your health care provider takes blood pressure readings at different times. You need more than 1 reading because blood pressure changes depending on what you are doing and varies during the day. For example, your blood pressure can increase when you are nervous or in a hurry.
If your blood pressure is high while with your health care provider but normal otherwise, you may just be nervous. This effect is common. Even people already being treated for high blood pressure go through this.
What matters is what happens to your blood pressure outside your health care providers office. If you have high blood pressure, you should use a home blood pressure monitor. Ask your health care provider how to use the monitor correctly.
Dwelling Treatments For Hypertension
There isnt any fast repair or one straightforward reply to beating hypertension merely following a wholesome way of life and medical recommendation are the perfect factor we are able to do to enhance our blood strain and associated illness threat.
Theres, nevertheless, some proof referring to particular meals or residence treatments which can be significantly helpful within the battle in opposition to hypertension.
Boosting your potassium ranges can assist some individuals with hypertension. You need to be capable to get all of the potassium you want from a nutritious diet, and in case youre contemplating dietary supplements its necessary to get medical recommendation.
Some meals that are significantly good pure sources of potassium embrace most fruit and greens, significantly bananas, candy potatoes, spinach, broccoli and beans.
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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 .
A 2010 study of 14,310 people found that individuals without hypertension who ate more dark chocolate had lower blood pressure overall than those who ate less dark chocolate (
28 ).
For some people, getting a good nights sleep isnt easy. There are many ways to help you get restful sleep. Try setting a regular sleep schedule, spend time relaxing at night, exercise during the day, avoid daytime naps, and make your bedroom comfortable .
The national Sleep Heart Health Study found that regularly sleeping less than 7 hours a night and more than 9 hours a night was associated with an increased prevalence of hypertension. Regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension long term .
Ways To Reduce High Blood Pressure
MORE THAN 100 MILLION Americans have high blood pressure, according to the latest statistics from the American Heart Association. Thats nearly HALF of all adults in the United States. And anyone with high blood pressure, also known as hypertension, has a greater risk for heart disease and stroke.
Even when a persons blood pressure is dangerously high, there are usually no signs or symptoms with hypertension. Thats the reason its so important to have your blood pressure checked on a regular basis by your doctor. Blood pressure is a measure of the force of your blood on the walls of your arteries. Normal blood pressure is 120/80 or below. The first number refers to the pressure when the heart is beating; the second number measures the pressure when the heart is at rest.
IF YOU DO have high blood pressure, here are eight actions you can take to lower it:
1. Maintain a healthy weight
Obesity increases your risk. To determine whether your weight is in a healthy range, doctors often calculate your body mass index . If you know your weight and height, you can;calculate your BMI at CDCs Assessing Your Weight website. Doctors sometimes also use waist and hip measurements to assess body fat.
Talk with your doctor about ways to reach a healthy weight.
2. Exercise regularly
3. Eat a healthy diet
It isnt easy to change your eating habits, but with these tips, you can adopt a healthy diet:
4. Quit smoking
5. Cut back on caffeine
6. Reduce your stress
7. Reduce sodium in your diet
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Regular Blood Pressure Checks
All adults should have their blood pressure checked regularly.footnote 2
Your doctor can let you know how often you should get your blood pressure checked. It may depend on what your blood pressure is and your risk for heart disease. You can get your blood pressure checked during any routine medical visit.
The automated devices you find in grocery stores or drugstores may not be accurate. Having your blood pressure checked at the doctor’s office is best.
A home blood pressure monitor makes it easy to keep track of your blood pressure. It’s a good idea to bring your home monitor to the doctor’s office to check its accuracy.
How To Treat High Blood Pressure Naturally At Home Best Natural Treatments:
In addition,;you should ensure taking your blood pressure medication as directed by a prestigious doctor and regularly check the levels of your bodys blood pressure.
This is actually a very serious health issue, so today, in this article, I would like to reveal some of the best natural tips on how to treat high blood pressure naturally at home people should try to get rid of the problem fast. Here are the home remedies you should learn about:
10.;Lemon
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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.
What Type Of Food Is Recommended To Control Blood Pressure
As per the American Heart Association and American College of Cardiology, a person has high blood pressure if their BP is more than 130/80, which means that nearly half of all adults may need to lower their BP.
Below are a few common diet and food that help in relieving BP:
Apart from the aforementioned options, limiting alcohol consumption, maintaining weight as recommended for height, exercising daily, and avoiding smoking are the best ways to lower BP in long term.
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How Do I Do Know If Ive Hypertension
Fairly often, hypertension alone doesnt trigger any particular signs. Most individuals with hypertension solely discover out once they have their blood strain checked at an appointment with a health care provider or nurse or when it causes a major problem.
Having your blood strain taken is straightforward, fast, and non-invasive it may be finished at routine well being check-ups, at drop-in clinics, and even utilizing a house monitor. Figuring out hypertension early means you possibly can take constructive steps to scale back your threat of some critical illnesses.
Ways To Reduce Stress And Keep Blood Pressure Down
When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven ways to reduce stress.
For more information on lifestyle changes to treat high blood pressure and how to choose the right medication if needed, read , a Special Health Report from;Harvard Medical School.
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What Is High Blood Pressure
Blood pressure is the force of your blood as it flows through the arteries in your body. Arteries are blood vessels that carry blood from your heart to the rest of your body. When your heart beats, it pushes blood through your arteries. As the blood flows, it puts pressure on your artery walls. This is called blood pressure.
High blood pressure happens when your blood moves through your arteries at a higher pressure than normal. Many different things can cause high blood pressure. If your blood pressure gets too high or stays high for a long time, it can cause health problems. Uncontrolled high blood pressure puts you at a higher risk for stroke, heart disease, heart attack, and kidney failure.
There are 2 types of high blood pressure.
Primary hypertension.;This is also called essential hypertension. It is called this when there is no known cause for your high blood pressure. This is the most common type of hypertension. This type of blood pressure usually takes many years to develop. It probably is a result of your lifestyle, environment, and how your body changes as you age.
Secondary hypertension.;This is when a health problem or medicine is causing your high blood pressure. Things that can cause secondary hypertension include:
- Kidney problems.
- Thyroid or adrenal gland problems.
- Some medicines.
Heart Attack And Heart Disease
High blood pressure can damage your arteries by making them less elastic, which decreases the flow of blood and oxygen to your heart and leads to heart disease. In addition, decreased blood flow to the heart can cause:
- Chest pain, also called angina.
- Heart attack, which happens when the blood supply to your heart is blocked and heart muscle begins to die without enough oxygen. The longer the blood flow is blocked, the greater the damage to the heart.
- Heart failure, a condition that means your heart cant pump enough blood and oxygen to your other organs.
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What Increases Your Risk
Things that increase your risk for high blood pressure include:
- A family history of high blood pressure.
- Aging.
- Eating a lot of sodium .
- Drinking more than 2 alcoholic drinks a day or more than 14 drinks a week for men or 9 drinks a week for women.
- Being overweight or obese.
- Lack of exercise or physical activity.
- Race. People of African, South Asian, First Nations, Inuit or Metis;descent are more likely to get high blood pressure, often have more severe high blood pressure, and are more likely to get the condition at an earlier age than others. Why they are at greater risk is not known.
Other possible risk factors include:
- Low intake of potassium.
- Sleep apnea and sleep-disordered breathing.
- Long-term use of pain medicines like NSAIDsfor example, naproxen or ibuprofen or COX-2 inhibitors, such as celecoxib . Aspirin does not increase your risk for getting high blood pressure.