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How To Decrease High Blood Pressure

What Is Blood Pressure

Lowering Blood Pressure in 5 Minutes

Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest.

Systolic pressure is always the first or top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In prehypertension, systolic numbers range from 120129 and diastolic numbers are less than 80.

Blood pressure ranges include:

  • Normal: Less than 120/80 mm Hg
  • Prehypertension: Systolic between 120129 and diastolic less than 80
  • Stage 1 high blood pressure: Systolic between 130139 or diastolic between 8089
  • Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg

Numbers for stage 1 hypertension vary from 130139 for systolic values and/or 8089 in diastolic numbers. With stage 2 hypertension, systolic readings are 140 or higher and/or diastolic readings measure 90 or higher. Although both numbers are significant, after about age 50, the systolic number is most important. Only 10 percent of high blood pressure cases are due to secondary or identifiable causes such as medications, or conditions and diseases of other organs.

Results of high blood pressure include:

  • Arterial damage
  • Heavy-metal poisoning

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.

Berries Should Be In The Blood Pressure Diet

A high blood pressure diet should include plenty of servings of berries to help boost your cardiovascular health.

Berries such as blueberries, bilberries, black currants, and cranberries contain antioxidants and anti-inflammatory properties that have a positive effect on blood pressure.

Researchers have found that a diet rich in berries can help lower both systolic and diastolic blood pressure. Consuming berries is also good to keep your heart healthy and lower your risk of developing chronic diseases.

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How To Decrease High Blood Pressure

ByCarolyn Anderson | Submitted On January 29, 2010

High blood pressure or hypertension is a common problem these days especially for those who are overweight or those who are obese. If you do have this condition, you can actually find ways on how to decrease high blood pressure and maintain a healthy heart, the natural way.

Lose those unwanted fats and maintain a healthy weight. If you are overweight or obese, you would end up to be at risk of having high hypertension. If you want to be out of that risk, then find ways to lose those unwanted fats and maintain a healthy weight always.

Exercise. If you want to lose weight to reduce your risk of hypertension and the many health problems that it brings, exercise is one of the best solutions you can have. Regular exercise is also one of the best remedies if you have hypertension. It can even reduce it after you are engaged in a physical exercise. However, you have to keep in mind that if you want to maintain a healthy heart and free from hypertension, you have to have regular exercise.

Start with these few tips on how to decrease high blood pressure and it will pay off in the end when you get to successfully reduce your blood pressure and start living a healthy and happy life.

How Can You Manage Your High Blood Pressure

How to lower high blood pressure

Treatment of high blood pressure often starts with lifestyle changes, including decreasing salt in your diet, losing weight if necessary, stopping smoking, cutting down on alcohol use, and regular exercise.

In addition to lifestyle changes, medications are often used to lower blood pressure. There are several types of medications that treat high blood pressure with each type of medication having benefits and risks that should be carefully weighed by you and your health care provider. Most people take more than one medication in order to bring their blood pressure down to their treatment goal.

Your blood pressure medication should begin to work within days. However, because high blood pressure is a long-lasting medical condition that often has little or no symptoms, remembering to take your medications can be a challenge. Combination medicines, long-acting or once-a-day medications, may be used to decrease the burden of taking numerous medications and help ensure medications regularly. Once started, the medication should be used until your doctor tells you to stop.

Controlling your blood pressure should be part of a healthy living plan and lifelong task. The damage that high blood pressure causes your internal organs does not cause any symptoms until serious damage has been done.

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Benefits Of Aerobic Exercise

One of the best types of exercise for your heart regardless of your sex, age, or weight is aerobic exercise. Aerobic activity affects your heart, lungs, and blood flow in the following ways:

  • You breathe faster and more deeply, maximizing the amount of oxygen in your blood.
  • Your heart beats faster, increasing blood flow to your muscles and back to your lungs.
  • Your capillaries widen to deliver more oxygen to your muscles.

How does this help your heart? For one thing, it strengthens your heart and causes adaptations in your muscles. When your heart is stronger and your muscles are more fit, your heart doesnt need to beat as fast at rest. It also pumps blood more efficiently, improving blood flow throughout your entire body.

Aerobic exercise can also help you lose and maintain weight, as well as reduce your blood pressure. It can help keep your arteries clear by reducing levels of bad cholesterol , or low-density lipoprotein, in your blood. It also helps elevate levels of good cholesterol, or high-density lipoprotein. This can lead to less plaque buildup in your arteries.

In total, the effect of regular moderate exercise on your overall cardiovascular risk can be dramatic.

AHA encourages men to get at least 150 minutes of moderate aerobic exercise per week. You can break this activity into five 30-minute sessions. Or you can exercise more frequently in shorter sessions of 10 to 15 minutes.

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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Apple Cider Vinegar Can Help Lower Blood Pressure Naturally

Although apple cider may not lower blood pressure immediately, it could help treat some types of hypertension.

Most of the medicinal properties of apple cider vinegar come from its content of acetic acid. One study found that acetic acid helps to inhibit certain enzymes that can cause high blood pressure. Scientists found that acetic acid solutions had a positive effect on blood pressure levels.

You can learn more about the therapeutic effects of apple cider vinegar to help cure hypertension without medication.

When Should You Call A Doctor For High Blood Pressure

How To Lower Blood Pressure Naturally [2021]

Many symptoms present gradually after years of poorly blood pressure control. Often, the first knowledge of hypertension occurs when a person complains of chest pain or has stroke-like symptoms. Should these occur, it is appropriate to call 911 immediately to activate emergency medical services and seek care.

You may be directed to seek medical care if blood pressure readings are elevated if done as part of a community health screening. Isolated elevated blood pressure readings do not necessarily make the diagnosis of hypertension. Blood pressure readings vary throughout the day, and your primary care provider may record a different reading than the one that was measured in a screening that sent you in for care.

There are non-specific symptoms associated with hypertension that may cause a person to seek care that includes

  • lightheadedness,

There are many other reasons to develop these symptoms other than high blood pressure.

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Consider Cutting Back On Caffeine

Caffeine raises your blood pressure, but the effect is temporary.

In a 2017 study, the systolic blood pressure of 18 participants was elevated for 2 hours after they drank 32 ounces of either a caffeinated drink or an energy drink. Blood pressure then dropped more quickly for the participants who drank a caffeinated drink .

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 .

If your blood pressure is very high or doesnt decrease after making these lifestyle changes, your doctor may recommend prescription drugs.

They work and will improve your long-term outcome, especially if you have other risk factors (

Hypertension Prevention Factors You Can Control

Your age, a family history of hypertension, and ethnicity are among the hypertension risk factors that are out of your control. When it comes to preventing high blood pressure, the idea is to focus on the risk factors that you can change.

“We can’t do anything about our age, but we can do something about our lifestyle,” says Olugbenga Ogedegbe, MD, MPH, a clinical hypertension specialist, the director of the Center for Healthful Behavior Change, and a professor in the department of Population Health at NYU Grossman School of Medicine in New York City.

To avoid a hypertension diagnosis, make these healthy lifestyle choices.

  • Maintain a healthy weight. When it comes to hypertension prevention, your weight is crucial, says Dr. Ogedegbe. People who are overweight should try to lose weight, and people of normal weight should avoid adding on any pounds. If you are carrying extra weight or have a body mass index of 25 or higher losing as little as 10 pounds can help prevent high blood pressure, according to the AHA.
  • Exercise regularly. Get moving to prevent hypertension. “Physical activity is crucial,” says Ogedegbe. The more exercise you get, the better, but even a little bit can help control blood pressure. The AHA recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise per week. This should also be supplemented with muscle strengthening activity, such as free weights or resistance training, two days per week.
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    Get Enough Sleep Each Night

    Although sleep may not directly lower a persons blood pressure, it is vital for physical health and mental wellbeing. A lack of good quality sleep can increase the risk of chronic health conditions, some of which may increase a persons blood pressure.

    The exact amount of sleep a person needs will vary from person to person. However, adults should be aiming to get between 79 hours of good quality sleep each night.

    Natural Remedies For High Blood Pressure

    Naturally lower blood pressure

    There are many natural ingredients that help to lower blood pressure fast.

    Although taking a supplement might not instantly bring down your blood pressure, taking them regularly can help to relatively quickly treat hypertension naturally.

    What are the best supplements that help lower blood pressure?

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    Garlic Supplements For High Blood Pressure

    You can use garlic as a natural medicine to treat hypertension and improve your cardiovascular health.

    Regularly taking garlic as a supplement can help to turn prehypertensive conditions into safe conditions. For example, a meta-analysis of 20 trials found that garlic supplementation can lower systolic blood pressure by 9 mmHg and diastolic blood pressure by 7 mmHg.

    Other studies have found that taking garlic supplements on a long-term basis could have a significant effect on blood pressure. Over a 12-week period taking 2 aged garlic capsules daily helped lower systolic blood pressure by around 12 mmHg.

    Reasons To Keep Dairy In Your Diet For 2022your Browser Indicates If You’ve Visited This Link

    Fortunately, keeping dairy in your diet can help with all of these goals! Here are 22 reasons why: 1. It’s nutrient packed – Milk contains nine essential nutrients, which include: 2. Weight loss – We’re all guilty of overindulging during the holidays but snacking on protein filled snacks is actually recommended by nutritionists!

    Dairy Herd

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    Beyond Exercise: Lose 10 Pounds

    If you are overweight, losing as few as 10 pounds can help you reduce or prevent high blood pressure. Weight loss results from taking in fewer calories than you use each day. See your doctor or a registered dietitian about how many calories you need daily for weight loss. Increase your exercise to burn even more calories!

    Beyond Exercise: Watch Out For Salt

    Best Ways To Lower Your High Blood Pressure

    National blood pressure guidelines recommend limiting sodium to no more than 2,300 milligrams a day. This is about one teaspoon of table salt or 1,500 milligrams a day. A sodium-restricted diet can lower your systolic blood pressure 2 to 8 points. Low-salt diets can also enhance the effects of blood pressure medications. Try substituting herbs for salt when cooking, and avoid processed meats and canned foods.

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    Drink Alcohol In Moderation

    Drinking excessive amounts of alcohol will increase your blood pressure and raise the cholesterol levels in your blood.

    Sticking to the recommended amounts of alcohol consumption is the best way to reduce your risk of developing high blood pressure.

    The recommended daily limits of alcohol consumption are:

    • 3 to 4 units of alcohol for men
    • 2 to 3 units of alcohol for women.

    A unit of alcohol is equal to about half a pint of normal-strength lager, a small glass of wine or a pub measure or spirits.

    More about drinking alcohol reponsibly

    See Your Doctor Regularly

    When you have been sedentary, overweight, or have a high risk of coronary heart disease or other chronic health problem, you must have your doctor’s approval before starting a fitness program. Have your blood pressure measured by a health care professional. They can advise you as to how often to have it rechecked.

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    Why Is It Important To Know If You Have High Blood Pressure

    Early detection of high blood pressure is very important. Often referred to as the silent killer because it may show no symptoms, high blood pressure puts you at an increased risk for heart disease, heart failure, and stroke, among other things. According to the Centers for Disease Control and Prevention, in 2013, more than 360,000 deaths in the United States included high blood pressure as a primary or contributing cause.

    Foods That Lower Blood Pressure Quickly

    What have been the most effective way(s) that you

    Because diet can greatly affect blood pressure, many people wonder what they can eat to lower blood pressure fast. While there is not a single food that lowers blood pressure immediately, enjoying a healthy diet can help manage hypertensive condition.

    Letâs look at what scientific research has revealed as to the best foods to eat to control hypertension.

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    Pace Yourself To Avoid Injury

    When you are new to exercise, you must pace yourself. Go low intensity and enjoy the ride up! Try yoga, cycling , gardening, mall walking, water aerobics, or moderate swimming. Increase the intensity and duration gradually as you become more fit. Your body and your blood pressure will both be in more ideal condition.

    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.

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    Lifestyle Tips To Lower Blood Pressure

    So, are you wondering how to lower blood pressure besides changing your diet? Reducing stress can lower blood pressure. Some other natural ways to lower blood pressure include getting better sleep, scheduling in more free-time and fun, surrounding yourself with encouraging friends and exercising on a daily basis.

    Regular exercise and diet play a large role in the development of hypertension. Another one of the most detrimental components of the Western lifestyle is stress. Managing stress includes relaxation techniques such as deep breathing, yoga, journaling or art therapy.

    You can raise your blood pressure to alarming levels just by thinking or stressing about events. Imagined events have as much physiological effect as real ones. In fact, this is the basis of post-traumatic stress disorder , and the improvement of performance in businessmen and Olympic athletic gains through visualization.

    The best preventative measure to high blood pressure? A healthy lifestyle. Its common sense, really.

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