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How To Get My Blood Pressure Down

How To Lower Your Blood Pressure Quickly

How To Get Your Blood Pressure Down

You might be wondering how to lower your blood pressure quickly before it becomes a serious issue. High blood pressure is a common cause of heart disease and increases the risk of other complications.

If youve been advised by your healthcare provider that your blood pressure is too high, you may be worried. The good news is that by changing some simple behaviors, you may be able to keep your blood pressure down. Whether changing your eating habits or working out on the best exercise machines to lose weight, there are many simple ways to lower your blood pressure.

The CDC states that almost 50% of adults in the United States have high blood pressure, also known as hypertension. So here are some tips for making lifestyle changes, all of which are backed by research.

Lifestyle Changes To Help You Lower Blood Pressure

Small changes in diet, exercise, and weight can lower your blood pressure. Learn how.

When was the last time you thought about your blood pressure? If you’re like most people, it probably hasn’t been since your doctor mentioned it during your last checkup. But high blood pressure is a serious condition that can lead to life-threatening problems, like heart attack and stroke. The good news is that you can lower your risk of hypertension with lifestyle changes.

All patients should be encouraged to exercise, eat a healthy diet, and manage their weight, says Mary Ann Forciea, MD, a physician at Penn Medicine in Philadelphia and the chair of the clinical guidelines committee for the American College of Physicians. There are a variety of strategies to help with these goals, but all require commitment.

If making lifestyle changes feels overwhelming and you dont know where to start, dont worry. Weve got you covered. These five tips will help you keep your blood pressure at a healthy level.

What Should Your Blood Pressure Be

Blood pressure is measured using two numbers:

  • The first number, called systolic blood pressure, measures the pressure in your arteries when your heart beats.
  • The second number, called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats.

If the measurement reads 120 systolic and 80 diastolic, you will say, 120 over 80, or write, 120/80 mmHg. A normal blood pressure level, according to the Journal of the American College of Cardiology is less than 120/80 mmHg.

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Can High Diastolic Cause Anxiety

Can anxiety cause high diastolic blood pressure? Anxiety may elevate both diastolic and systolic blood pressure in some people. The authors of a 2016 study state that more research is necessary to understand exactly how anxiety raises blood pressure and why it only happens in some people, especially in young adults.

What Is Considered High Blood Pressure

Why Does My Blood Pressure Go Up and Down So Much?

Blood pressure changes naturally throughout the day. This depends on many factors, including whether you are sitting, standing, exercising or sleeping, and upon how much fluid is in your body.

High blood pressure is when a persons blood pressure is persistently higher than it should be: usually 140/90mmHg or higher. Your doctor will need to take several measurements at different times before they can diagnose high blood pressure.

The decision to treat high blood pressure doesnt just depend on your measurements it also depends on your other risk factors for heart disease and blood vessel disease.

The Australian guidelines for classifying blood pressure ranges are:

Systolic
90 and over

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Symptoms Prior To A Massive Blood Pressure Change

Since the blood is responsible for oxygenating most of the bodys organs, when the pressure increases, the body suffers in other ways. Among other things, we can mention blurred vision, headache and dizziness. Other symptoms include poor appetite, vomiting and nausea. These symptoms usually have other origins. However, in people suffering from hypertension it is almost always due to an increase in blood pressure.

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 (

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Drink Milk Coconut Water And Cranberry Juice

Milk is a superfood. It consists of potassium, calcium, and Vitamin D. These nutrients are directly proven to lower blood pressure immediately.

Coconut water is highly rich in potassium, electrolytes, and minerals. These nutrients are an immediate solution to hypertension.

Not only that, at times, deficiency of these minerals can cause hypertension.

A study in West Indian Medical Journal proved that coconut water drops the pressure by margins.

Cranberry juice is rich in proanthocyanidins. This helps in reducing high BP by dilating blood vessels and increasing blood flow.

Articles published in Nature, 2016 proves that berry juice lowers systolic blood pressure.

However, milk is not suitable for everyone as people have lactose intolerance.

Thus, consultation with a doctor before the change in diet is advisable.

Natural Ways With Potential

How to Bring Blood Pressure Down

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.

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How To Lower Blood Pressure In Minutes

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

High blood pressure can hit at any time, and the results can be devastating. When an acute jump occurs, knowing how to lower blood pressure in minutes can be the difference between life and death.

This is especially true if youre one of the 75 million American adults suffering from hypertension , or one of the other 75 million with prehypertension. When a boost hits, its good to know how to make blood pressure go down quickly.

Your blood pressure rises and falls throughout the day, and this is completely normal. Stress, anxiety, exercise, and activity can all lead to increases, while relaxation, getting ready for bed, and sleep can all bring it back down.

But not all high blood pressure is safe, and the longer it stays at a high rate, the more health risks you assume. Risks include acute responses like sweating, fainting or shortness of breath, and more severe issues like heart disease and heart attack can arise. So when stress hits, knowing how to lower blood pressure quickly can be a great health benefit.

How To Lower Blood Pressure Quickly

First and most importantly, if you think youre having a complication of high blood pressure such as a stroke, a heart attack, or something else, seek immediate medical attention. Dont try to solve problems like these on your ownyou need comprehensive care.

Otherwise, when you feel your blood pressure may be too high and you want to lower it quickly, Dr. Osborne suggests calming down. Stop what youre doing and sit. Take some deep breaths. If you find that doesnt help, then call your doctor. If its a continual problem, try exercising and altering your diet it can take a few weeks or up to a month to see the effects of that in your blood pressure, so keep plugging away for the best results.

Keep in mind that in some cases, blood pressure medication may be necessary if you cant lower high blood pressure through diet and lifestyle changes. Those drugs will be the quickest path to lower blood pressure levelsoften taking only minutes to even your blood pressure out. Finding the right medication might be the only way to control high blood pressure in some cases, like resistant hypertension. A rule of thumb is to start blood pressure medications and make lifestyle changes. As blood pressure improves with lifestyle modifications, medications can be weaned off.

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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.

Benefits Of Aerobic Exercise

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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.

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How Can I Lower My Blood Pressure Immediately

High blood pressure is a dangerous condition that impacts nearly half of adults in the United States according to the Centers for Disease Control and Prevention . In 2018, close to half a million deaths in the country had high blood pressure as a primary or contributing cause. Occurring when the force of blood pressing against artery walls is consistently too high, high blood pressure requires a long-term care approach. However, there are several ways to temporarily lower your blood pressure in just a matter of minutesgive these methods a try if youd like to lower your blood pressure immediately:

  • Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. This can also help reduce muscle tension.
  • Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. Pause for a few moments and repeat.
  • Relax! Stress is a key contributor to high blood pressure, so do whatever you can to relax. This may be as simple as sitting in a quiet room for a few moments, doing a few stretching exercises, reading a good book, or meditating.

These techniques can provide a quick fix, but its important to implement a long-term care plan to successfully manage your high blood pressure. Some of the most effective ways to lower blood pressure include:

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Avoid Heavy Alcohol Drinking

Drinking too much alcohol has been associated with high blood pressure. Heavy drinking also contributes to stroke. The CDC recommends that men drink two or fewer drinks per day. Women are recommended to drink one or fewer alcoholic beverages per day.

Alcoholism is a disease that is difficult to treat on your own. If you find it difficult to control your drinking, many people have successfully limited or quit drinking through counseling and drug treatment. You can reach the national substance abuse hotline anytime at: 1-800-662-HELP .

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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.

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