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How To Keep Blood Pressure Down

Your Hbp Deserves Your Attention

How to keep blood pressure down in cold weather

Uncontrolled high blood pressure can be fatal. If youve been diagnosed with high blood pressure, these five simple steps can help you keep it under control:

In many cases this will be your doctors first recommendation, likely in one of these areas:

  • Maintain a healthy weight. Strive for a body mass index between 18.5 and 24.9.
  • Eat healthier. Eat lots of fruit, veggies and low-fat dairy, and less saturated and total fat.
  • Reduce sodium. Ideally, stay under 1,500 mg a day, but aim for at least a 1,000 mg per day reduction.
  • Get active. Aim for at least 90 to 150 minutes of aerobic and/or dynamic resistance exercise per week and/or three sessions of isometric resistance exercises per week.
  • Limit alcohol. Drink no more than 1-2 drinks a day.

How Can You Bring Your Blood Pressure Down Quickly

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.
  • Tips For Making Healthy Lifestyle Changes

    If you suffer with high blood pressure, its easy to feel intimidated by the changes you need to make in order to improve your health. While some people may only need to work on one or two areas to reduce their blood pressuregetting more exercise or quitting smoking, for examplemost of us find that we need to improve our habits in at least 3 or 4 areas. But even if you smoke, drink heavily, are overweight, stressed out, sedentary, and eat nothing but junk and processed food, that doesnt mean you have to tackle everything all at once. Making lots of different lifestyle changes at the same time can be overwhelming. And when we feel overwhelmed, its easy to opt for doing nothing rather than doing something.

    Start gradually and make one or two changes to begin with. Once those changes have become habit, you can tackle one or two more, and so on. For example, you may decide to start by giving up smokingand adopting some relaxation techniques to help with the stress of quittingthen move on to losing weight or improving your diet.

    Lose the all or nothing thinking. Doing something, no matter how small, is always better than doing nothing. If youre eating healthy food during the week, for example, then resorting to takeouts at the weekends, your blood pressure and overall health will still be in better shape than if you were eating takeout every day.

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    Dr Michael Mosley On How To Keep Your Blood Pressure Down

    This Christmas, I asked my wife for a blood pressure monitor. Its not the most romantic of presents, but it certainly beats socks.

    I have a family history of heart disease, and I am aware that people with high blood pressure rarely have symptoms. So unless you are tested, you probably wont know you have a problem until you have a heart attack or stroke. And new research suggests that long-term damage is happening to your brain, even when blood pressure is only slightly above what would be considered normal.

    In a study published in November 2020 in the European Heart Journal, researchers at the University of Oxford looked at MRI brain scans of 37,041 people whod had their blood pressure measured around 10 years earlier. The researchers found that even mildly elevated blood pressure levels, below the usual treatment threshold, were linked to damage to the small blood vessels in the brain.

    An ideal healthy systolic blood pressure is between 90 and 120mmHg, so what can you do if your blood pressure is slightly too high? Well, losing a bit of weight, exercising more and stopping smoking will all help, but so can consuming certain foods or at least that is what we discovered on Trust Me, Im A Doctor, when we did a small experiment with Dr Andy Webb at Kings College, London, a few years ago.

    For the second and third week, each group swapped over so that after three weeks everyone had eaten their fill of each food.

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    Why It Is Important

    Newsletter

    If you want to become a truck driver, and drive one of the class 8 trucks, you will have to obtain a CDL license.

    As part of the process you will have to undergo the DOT Physical exam. This is a legal requirement needed for your medical certificate, more commonly known as a DOT medical card.

    So to bring the point home with other words, in order for you to obtain your CDL license, you will have to take the DOT Physical exam.

    The exam will take only 30-45 minutes of your time , and in those cases the doctor visit can last longer.

    As said, the DOT Physical exam is required and regulated by the Federal Motor Carrier Safety Administration .

    It is used to determine whether or not the drivers health condition fulfills and meets all the FMCSA standards needed. It can be performed only by certified medical examiners that are listed on the FMCSAs National Registry.

    So, based off this exam is your driving career future! The DOT Physical exam will determine whether you are or you are not legally capable of operating a commercial truck and can perform all the job duties, or any related job duty in matter of fact.

    The good part of it is that once you take and pass the DOT Physical Exam you are good to go for the next two years when its time to re-take the test.

    If you do not have truck driver health insurance the DOT physical exam can still be done but it will cost you somewhere between $50 and $300.

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    Consuming Natural Foods Along With Cutting Out Salt Will Have You Eating Well And Avoiding Heart Disease

    High blood pressure, also known as “the silent killer,” is an epidemic in our nation. It typically has no warning signs or symptoms, and many people don’t realize they have it, which is why we must all get it checked regularly. Over time, unaddressed elevated blood pressure can have disastrous consequences including stroke, heart attack, blindness and kidney failure.

    Every 39 seconds, someone in this country dies of cardiovascular disease. And despite the fact that the largest risk factor in these deaths high blood pressure is both preventable and reversible, as many as 67 million American adults live with high blood pressure, according to the federal Centers for Disease Control and Prevention. Alarmingly, 47 percent of those with a diagnosis have not gotten their blood pressure under control, according to government research. And many of those afflicted don’t adhere to recommended medication regimens because of the drugs’ side effects.

    Medications are highly effective in bringing down blood pressure, when taken properly. But what you eat also has a dramatic impact. The government-endorsed Dietary Approaches to Stop Hypertension diet has been proven as effective as prescription medication in reducing blood pressure.

    The Main Cause Of Hypertension Is Modern Life

    Life in the 21st century leads to high blood pressure by a number of means.

    • First of there is increasing stress levels that come with increasing levels of personal debt. There are far fewer home owners than there ever was in the previous century. Debt, increased competition, less opportunity, struggling finances, etc., all equal greater stress levels which result in hypertension and poorer all-round health.
    • The increasing dominance of the car and other labour-saving devices result in us moving our bodies less and less. We are starving for exercise. As our muscles, lungs, and heart get neglected our ability to keep our cardiovascular system in good health decreases. Result: weaker heart working harder to pump blood around constricted blood vessels.
    • The food industry is not helping us either. Processed foods containing large doses of hidden salt, sugar and fat clog our veins, reduce our overall health, and jack up our blood pressure.

    So whats the solution to the ailments caused by modern life, and to keeping blood pressure down? Buck the trend. Live within your means and try to eliminate those nagging credit card bills and the stress that come with them. Learn to relax. Try meditation, yoga, breathing exercises, whatever interests you. Leave the car keys at home and take a walk to the store the next time. Buy wholesome basic foods and rediscover the joys of home cooking.

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    Seek Help For Snoring

    Loud, incessant snoring is a symptom of obstructive sleep apnea , a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D., medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.

    Cultivate Healthy Exercise Habits

    Keep your blood pressure down

    Staying physically active helps reduce high blood pressure while strengthening your heart and keeping your body weight in a good place. All of these attributes are important for staving off hypertension.

    For healthy individuals, the American Heart Association recommends getting at least 150 minutes of moderately-intense aerobic exercise per week. Spread the activity throughout each week and include stretching and flexibility exercises. At least twice a week, engage in muscle-strengthening, such as light weight training. Some activities, such as climbing stairs and cycling, are both aerobic and muscle-strengthening exercises.

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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.

    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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    The Disease Is Quiet Deadly And Rampant

    High blood pressure is known as a silent killer because you might not even know you have it until its an emergency. You have it when your blood pumps through your vessels at a higher force than is healthy.

    Approximately 75 million American adults have hypertension and only about half of them are keeping it regulated, according to the U.S. Centers for Disease Control and Prevention .

    Another 29% of American adults have pre-hypertension. That means their blood pressure is steadily higher than normal and they have a greater risk of developing full high blood pressure.

    HBP raises your risk of heart attack, stroke, and aneurysm. Each day, more than 1,100 death certificates in the United States list high blood pressure as a cause or contributing factor. There were more than 410,000 deaths in 2014 alone. 1

    How Can I Keep My Blood Pressure 120 80

    How to lower your blood pressure and keep it down by ...

    How can I control my blood pressure?

  • Keep a healthy weight. Being overweight adds to your risk of high blood pressure. …
  • Exercise every day. Moderate exercise can lower your risk of high blood pressure. …
  • Eat a healthy diet. …
  • Get a good night’s sleep. …
  • Manage stress.
  • What is a good blood pressure by age? Normal Blood Pressure By Age

    Age

    Does drinking water help lower blood pressure?

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    Home Remedies For Managing High Blood Pressure

    What is high blood pressure?

    Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.

    When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.

    High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.

    Known as a silent killer, it usually doesnt cause symptoms until theres significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.

    How Do I Know If I Have High Blood Pressure

    High blood pressure usually doesnt cause symptoms. The only way to know if you have high blood pressure is to have your blood pressure taken. Know your numbers so you can make the changes that help prevent or limit damage.

    Your blood pressure reading has two numbers. The top number is the systolic, which measures the pressure on the blood vessel walls when your heart beats. The bottom number is the diastolic, which measures the pressure on your blood vessels between beats when the heart is at rest.

    For example, a reading of 110/70 is within normal range for blood pressure 126/72 is an elevated blood pressure a reading of 135/85 is stage 1 hypertension, and so on .

    Category
    Hypertensive Crisis 180/120 mmHg or higher

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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.

    Get In A Quiet Room And Calm Yourself Down

    How To Get Your Blood Pressure Down

    If you are in a crowded place, shelter yourself in a quiet room immediately.

    The undertone is to get away from the crowd. High BP triggers anxiety and breathlessness which needs isolation.

    However, its advisable to keep a friend around just in case the situation goes out of hand.

    But it is important to get away from the crowd and focus on yourself to get a hold of yourself.

    Erratic heartbeat, ragged breathing, and flashes of warmth are signs of hypertension. Therefore, these are the signs you should look out for!

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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.

    What Else Can Help

    In addition to adding hypertension-lowering drinks to your diet, you can try the following to help lower your blood pressure:

    • Get moving. Incorporating physical activity into your daily routine may be as effective at lowering blood pressure as some medications. The American Heart Association recommends 150 minutes per week of moderate activity or 75 minutes per week of vigorous activity for health benefits.
    • Shed excess pounds. If youre overweight or obese, your heart has to work harder to pump blood throughout your body. Even losing just a few pounds can help lower your blood pressure.
    • Check out the DASH diet. The DASH diet, which was specially designed to prevent and treat hypertension, emphasizes unprocessed foods like fruits and vegetables, whole grains, and lean proteins.
    • Quit smoking. Each cigarette you smoke triggers a short-term increase in your blood pressure. Over the long-term, tobacco use can harden your arteries which, in turn, can lead to high blood pressure.
    • Limit stress. Chronic stress can contribute to high blood pressure. Avoid stressors when you can, and try to find healthy ways to manage your stress. While not all sources of stress can be eliminated, setting aside time for relaxation may help calm your mind and lower your blood pressure.

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    What Is Blood Pressure

    Blood pressure refers to the force that blood puts on the walls of the blood vessels as the heart pumps blood. Healthcare professionals measure blood pressure in millimeters of mercury .

    Doctors can use blood pressure as an indicator of a persons heart health. People with high blood pressure or hypertension are at risk of developing heart problems and damage to the walls of the blood vessels.

    Low blood pressure or hypotension is a sign of good health, but can be abnormal in certain situations, such as during severe infection.

    If blood pressure falls too low, it can cause people to feel dizzy or light-headed and, in extreme cases, can compromise blood flow to the organs.

    Severe hypotension can increase the risk of organ damage and fainting due to the loss of oxygen-rich blood.

    Typically, a person can keep their blood pressure in the normal range by maintaining a healthy weight through a healthful diet that limits alcohol and salt intake, and by exercising regularly. If they are having trouble with blood pressure, a doctor may be able to prescribe medication to help regulate it.

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