Research Shows Losing Weight Leads To Heart Health
A diet thats low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lostand especially when belly fat shrankthe arteries were able to expand better, allowing blood to travel more freely. The study shows that you dont have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
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.
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 Take Sarpagandha
Sarpagandha is extremely effective in curing hypertension, but it comes with its own set of complications. It can interact with other medications and cause problems. Therefore, it must be taken only after consulting an Ayurveda doctor. This herb is easily available in the form of tablets but should only be taken if prescribed.
Manage Stress To Help Control High Blood Pressure
If stress is the cause of your hypertension, knowing how to control stress can help to lower blood pressure fast.
Most doctors agree that chronic stress is a precursor for hypertension. Pressures at work, in the family, or in dealing with distressing situations can cause blood pressure to rise and become a chronic condition.
Researchers have identified some scientifically-proven ways to lower blood pressure without medication.
The results of a 2016 review on the effect of music in lowering hypertension found that regularly listening to music helped to lower systolic blood pressure.
Other studies have shown that managing occupational stress can help to lower blood pressure in men and women and lowered the risk of cardiovascular disease.
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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.
How To Lower Blood Pressure Naturally
The term lifestyle changes implies you will need to change your habits to bring your blood pressure down. Broadly speaking, these modifications are natural non-pharmaceutical ways of lowering blood pressure. Six methods have been proven effective in clinical studies, and two others are recommended:
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Nix Your Nicotine Addiction
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If youre a heavy smoker, your blood pressure can stay elevated for extended periods of time.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.
Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.
But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.
Excessive drinking can also reduce the effectiveness of certain blood pressure medications.
What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.
One drink equals:
How To Lower Blood Pressure: 5 Natural Ways
Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing high blood pressure.
In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. As of 2008, the prevalence of elevated blood pressure among adults over 25 years old was about 40 percent worldwide. Approximately 75 million American adults thats 32 percent, or 1 in every 3 adults suffer from high blood pressure.
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Which Medicines Are Prescribed For High Blood Pressure
Some people will find that lifestyle changes alone wont be enough to control their blood pressure and so they’ll need to take medicines. Often, 2 types of medicines that work in different ways will be needed sometimes more than 2 are necessary.
Blood pressure medicines are typically taken every day. Many people will need to take them for the rest of their lives. The most commonly used blood pressure medicines are ACE inhibitors, angiotensin-receptor blockers, beta blockers, diuretics and calcium channel blockers.
Your doctor will choose the most appropriate medicine for you based on your blood pressure measurements, your overall risk of heart and blood vessel disease, and any other medical conditions you have or medicines that you take. Your doctor may set a target blood pressure.
Your doctor will probably start you on a low dosage of one medicine and review your progress a few weeks later. If you experience any side effects, tell your doctor straight away.
Eat Garlic Or Take Garlic Extract Supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure.
A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg .
According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets .
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What Are The Other Ways To Lower Blood Pressure
Lifestyle changes are effective in controlling high blood pressure. A healthy lifestyle can avoid, delay, or reduce the need for blood pressure medications.
Here are some lifestyle changes that may help to lower blood pressure:
Daily exercises: Daily exercise is an excellent way to lose fat and reduce high blood pressure. Exercising daily for 30 minutes can bring down the blood pressure by about 5-8 mmHg.
Reduce sodium intake: Most Americans consume about 3,400 mg of sodium a day, whereas the recommended daily intake of sodium is 2,300 mg with an optimal limit of less than 1,500 mg for those with high blood pressure.
Eat healthily: Avoid foods that contain a high amount of sodium, saturated fats, and cholesterol. This approach to stop hypertension by dietary control is known as the dietary approach to stop hypertension .
Increase potassium intake: Add more potassium to the diet because it regulates the heart rate and nullifies the effect of sodium in the body. Potassium-rich foods include:
- Fruits such as bananas, melons, avocadoes, and apricots
- Green leafy vegetables such as spinach and kale
- Vegetables such as potatoes and sweet potatoes
- Tuna and salmon
- Nuts and seeds
Abstain from heavy alcohol drinking: Alcohol in moderation does not do much harm to the body. Do not exceed one drink a day. Avoid binge drinking.
Get A Good Night’s Sleep
Poor sleep quality getting fewer than six hours of sleep every night for several weeks can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness .
Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don’t have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.
- Stick to a sleep schedule. Go to bed and wake up the same time each day. Try to keep the same schedule on weeknights and on weekends.
- Create a restful space. That means keeping the sleeping space cool, quiet and dark. Do something relaxing in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen.
- Watch what you eat and drink. Don’t go to bed hungry or stuffed. Avoid large meals close to bedtime. Limit or avoid nicotine, caffeine and alcohol close to bedtime, as well.
- Limit naps. For those who find napping during the day helpful, limiting naps to 30 minutes earlier in the day might help nighttime sleep.
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How Do I Know If I Have High Blood Pressure
High blood pressure, which is also called hypertension, doesnt usually cause symptoms. So you wont know if you have high blood pressure without it being measured by a health professional.
Around 1 in 3 Australians have been diagnosed with hypertension.
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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Making Progress On Lowering Your Blood Pressure With Diet Heres Where To Head Next
Taking control of your diet is a huge first step toward lowering and managing high blood pressure, and its something to be proud of. Many people start with a high blood pressure diet. And when theyre ready, take the next step with other activities that are key to bringing blood pressure down to a healthier level, including:
- Get moving in simple, easy ways. Try to get at least 2.5 hours per week of moderate physical activity, which includes things like brisk walking, dancing, canoeing, gardening, vacuuming, sweeping and mowing.
- Check out deep breathing or meditation. Chronic stress means higher blood pressure. Deep breathing and meditation can help reduce the effects of stress for better physical and mental health, and even just a few minutes can make a difference.
- Investigate how to quit smoking. Stopping smoking is essential to preventing or managing high blood pressure. But its not easy for help, your doctor is a great place to start.
- Set a weight goal. Dropping even just a few pounds can start to have a positive impact on your blood pressure. But losing weight is often easier said than done your doctor can help you come up with a personalized plan youre more likely to stick with.
How To Get Rid Of High Blood Pressure Fast
Following methods are found to be effective in lowering high blood pressure at home:
It is crucial to keep your blood pressure at normal levels since continuous high blood pressure can take its toll on the arteries and, consequently, on heart health and destroy other body organs, such as the kidneys and the brain.
However, you need not worry since a few changes in your lifestyle and diet can bring about the necessary changes in a short time:
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Indulge In Dark Chocolate
The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts havent determined an ideal percentage of cocoa, says Vivian Mo, M.D., clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits youll get. Chocolate cant be your main strategy for managing blood pressure, Mo saysbut when youre craving a treat, its a healthy choice.
Group : Pulmonary Arterial Hypertension
Pulmonary arterial hypertension is when the pulmonary arteries become narrow, thick, or stiffened. This can be idiopathic which means it happens for unknown reasons or caused by certain diseases or drug use.
Doctors usually treat this class with medication that dilates, or enlarges, the blood vessels. This reduces the chance of blockages.
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Try Apple Cider Vinegar
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. Although one small study in rats showed a decrease in systolic blood pressure after they consumed acetic acid, no such research has been conducted among humans.
That being said, Dr. Osborne is not against patients trying itif you find that taking apple cider vinegar every day keeps your blood pressure low, then keep doing it.
What Is High Blood Pressure
Your blood pressure is the pressure of blood pushing against the walls of your arteries, according to the CDC. Your arteries carry blood from your heart to other parts of your body.
Its normal for your blood pressure to rise and fall during the day. But, if it stays elevated, its considered high blood pressure.
Your blood pressure is measured two ways:
- Systolic blood pressure, which measures the pressure in your arteries when your heart beats
- Diastolic blood pressure, which measures the pressure in your arteries when your heart rests between beats
When you get a blood pressure reading, the systolic blood pressure number is on top, and the diastolic blood pressure number is on the bottom.
The American College of Cardiology and the American Heart Association define high blood pressure as a reading at or above 130/80 mmHg. Normal blood pressure is less than 120/80 mmHG, while elevated blood pressure is considered 120-129/less than 80 mmHG.
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What Are The Symptoms Of Mild Hypertension
Hypertension at any stage is known as the silent killer because it usually doesnt present symptoms. It can go undetected until a heart-related event occurs. Unless you have your blood pressure checked regularly, you may be living with undiagnosed stage 1 hypertension for years and it could progress.
Mild hypertension can easily be reversed, so having it go undetected puts you at a very serious risk for health complications as it could progress to irreversible hypertension.
If symptoms do arise, they may consist of headaches, shortness of breath, dizzy spells, and more frequent nosebleeds.