High Blood Pressure How To Lower It
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Take Medication As Prescribed
Your doctor might recommend taking an antihypertensive medication if lifestyle changes arent enough to control your blood pressure. If youre prescribed an antihypertensive, take your medication exactly as instructed.
Read about the different kinds of blood pressure medications from the American Heart Association. What antihypertensive is right for you will depend on a few factors, like your age, the cause of your high blood pressure, and if you take any other medications.
Try These Medicinal Herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments.
Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.
Heres a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:
- Avoid daytime naps.
- Make your bedroom comfortable.
The 2010 national Sleep Heart Health Study found that regularly sleeping fewer than 7 hours a night and more than 9 hours a night was associated with an increased rate of high blood pressure.
Regularly sleeping fewer than 5 hours a night was linked to a significant risk of high blood pressure long term .
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Monitor Blood Pressure At Home
A person can use a blood pressure monitor to regularly check their blood pressure at home.
According to the , people who have a diagnosis of high blood pressure should check that their blood pressure stays below 130/80 millimeters of mercury . If someone has an elevated systolic or diastolic pressure reading, they should contact their doctor.
Eat Healthy Foods Without Too Much Sodium
Fast food, restaurant meals, processed foods and canned foods all tend to be high in sodium, which can increase blood pressure. To keep your sodium intake in check:
- Choose fresh or frozen fruits, vegetables, lean meats and fish.Avoid processed, frozen entrees and mixed dishes, which often are high in sodium.
- Read food labels and know your daily sodium intake, which should be below 2,300 mg for most people.
- Choose low-sodium alternatives of food and beverages whenever possible.
- Dont add salt to prepared food.
- Limit alcohol and caffeine, which can both raise blood pressure.
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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:
Weight loss:Obesity can increase the risk of high blood pressure. Weight loss has been the most effective way of reducing 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
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.
Olive Oil Helps Manage Hypertension In Men
Olive oil is one of the best foods to take to help lower blood pressure naturally and improve your cardio health.
One study found that people who regularly consumed olive oil in their diet had a lower risk of hypertension. Interestingly, scientists noted that olive oil helped treat hypertension in men, not in women. However, this may be because women, in general, suffer from high blood pressure less than men.
Other studies have shown that consuming olive oil daily can help treat high blood pressure in elderly people. Researchers also noted that olive oil consumption helped lower high cholesterol at the same time.
Learn more about the benefits to your heart from consuming olive oil every day.
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What To Avoid To Reduce High Blood Pressure Naturally
In order to bring down blood pressure quickly using natural remedies, it is good to avoid things that cause hypertension.
To help cure high blood pressure without medication, you should also do the following:
- Reduce Sodium. Scientists say that reducing salt intake to less than 5 g per day could have a significant effect in reducing mean blood pressure and preventing heart disease.
- Quit smoking. It is common knowledge that smoking is detrimental to your health. Research shows that smoking pushes up blood pressure and results in narrowed arteries. Smoking also aggravates already-existing hypertension conditions.
- Drink less alcohol. The over-consumption of alcohol can be a cause of chronic hypertension.
- Cut back on caffeine. If you have dangerously high blood pressure of over 140/90 mmHg, then it may be wise to reduce your intake of caffeinated drinks. Researchers say that coffee can cause a spike in blood pressure of 8/5 mmHg.
- Cut out refined sugar and simple carbohydrates. Sugar, pastries, and cakes donât just pile on the pounds but also cause hypertension. Researchers have found that cutting back on unhealthy foods can help to quickly reduce hypertension naturally.
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Get The Facts On Alcohol And Blood Pressure
Many of us like to have a drink when we go out with friends or family. The right concoction can make a delicious dish even better or help set the mood for a fun evening. But alcohol and blood pressure dont always mix well.
Drinking a lot can raise your blood pressure, which puts you at greater risk for a wide variety of further cardiovascular issues. So when you decide to drink, its important not to have too much.
How much is too much? If youre a woman, try not to have more than one drink per day. For men, no more than two drinks per day. A standard drink is a 12 oz. beer, a 5 oz. glass of wine or 1.5 oz. of spirits.
However, if youve already been diagnosed with high blood pressure, your doctor may advise you on a different daily limit, or suggest you cut out alcohol completely.
And just to clear something up: Red wine isnt necessarily good for your heart the research is still unclear and we still suggest moderation.
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Homeopathic Remedies To Lower A High Blood Pressure
Homeopathic remedies are natural remedies for instant and quick relief.
1. Lachesis
Lachesis is a very powerful and leading homeopathic remedy for high blood pressure. Lachesis lowers down borderline high blood pressure. This remedy can be consumed in order to get instant relief from high blood pressure.
2. Amyl nitrosum
Amyl nitrosum is consumed when the patient feels restless, and his/her face becomes red due to high blood pressure. They start to sweat and feel a hot sensation.
3. Natrum muriaticum
This homeopathic remedy can be consumed when a patientâs blood pressure is high due to too much consumption of sodium.
4. Glonoinum
This homeopathic remedy can be given when the patient complains about severe headaches along with high blood pressure and dizziness.
Other homeopathic remedies that can be consumed are Plumbum, Argentum nitricum, Belladonna, Aurum metallicum, Natrum muriaticum, Sanguinaria, and Nux vomica.
Proven Ways To Lower Blood Pressure
Hypertension is a major risk factor for heart disease and stroke. If youve been told you have high blood pressure, you may be wondering what you can do to lower it.
There isnt one right way to lower blood pressure. Instead, there are a variety of different steps you can take in your daily life to improve your cardiovascular health.
Board-certified family medicine physician Dr. Cicily Stanton shares five actionable ways patients can lower their blood pressure and reduce their risk of future complications.
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Quit Smoking And Limit Your Alcohol Intake
Not smoking has been shown to reduce blood pressure and the risk of heart disease, diabetes and stroke. The benefits of quitting smoking start immediately.
Drinking more than 1 standard drink per day for women, and 2 for men, increases the risk of developing high blood pressure. You can read more about how alcohol affects your health here.
First What Exactly Is High Blood Pressure
Hypertension is when the force of your blood flowing through your blood vessels is too high. This excess force makes your heart work harder and puts strain on your arteries, causing damage over time. Hypertension doesnt always show symptoms, which is why its sometimes called a silent killer.
Lowering your blood pressure takes some of the strain off your heart and arterieswhich means you can avoid serious health problems down the road, like heart attack, stroke, kidney failure, and more.
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Eat Foods That Lower Blood Pressure
Another way to lower blood pressure naturally is to eat certain foods that help to promote low blood pressure. For most people, potassium can assist in lowering blood pressure and you should be taking in about 4.7 grams of potassium a day. Now, remember what I said at the beginning of this article. When you’re lowering your blood pressure naturally, you must do it under the supervision of a physician. Everyone does not need a high potassium diet. In fact, if you have kidney disease or if you are a person who has potassium that is too high, then you don’t need a high potassium diet. In fact, you should have a low potassium diet, about 2 grams per day. But for most people who metabolize potassium normally, you should be getting about 4.7 grams of potassium a day. Consult your physician.
Bananas and Strawberries
So which foods are high in potassium? Bananas are a high potassium source, as well as strawberries. Who doesn’t love good strawberries? Other foods, such as spinach, can help to lower blood pressure.
Garlic
Garlic is another food that can help to lower blood pressure. Garlic is pretty neat. It actually helps by decreasing the hardening of the blood vessels. Garlic has vitamin C and vitamin B6, so it’s another food that can help to lower blood pressure.
Onions
Celery
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.
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Reduce Your Sodium Intake
Itâs a prime offender in raising blood pressure. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much youâre getting. If you cut back gradually, youâre less likely to notice the difference. Limiting sodium to just 2,400 milligrams per day can lower your number 2 to 8 points.
One way to cut back is to prepare your food at home. Seventy-five percent of your sodium intake comes from eating out and packaged foods. Use more spices for flavor instead of salt. Eating more potassium helps move sodium out of your body. A small effort can bring blood pressure down as much as two to eight points.
Ways to cut out sneaky salt and add healthy flavor:
- Read labels. Look for “salt,” “sodium,” “sea salt,” and “kosher salt.”
- Rinse salty canned food such as beans or tuna before using it.
- Substitute herbs and spices for sodium and salt when cooking.
- Avoid instant or flavored side dishes, which usually have a lot of added sodium. Instead, try cooking plain rice, pasta, or grains without adding salt. You can add other flavorings or a bit of salt when you serve them.
- Look for “low sodium” on food labels.
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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Get In Your Daily Exercise
You probably hear it everywhere: exercise is a key part of good health. Its the same for lowering your blood pressurethough you dont need to spend all your time at the gym to see the benefits of being active.
Exercise strengthens the heart, making it easier to deliver blood and oxygen to the rest of the body. Studies show that just 30 minutes of aerobic activity a day can dramatically reduce blood pressure.
The best exercise is one that you enjoy and can stick with. If youre not sure what to try, consider an activity like one these:
- Go for a 30-minute walk around the neighborhood
- Do yoga or stretch while following along with a guided video on YouTube
- Use the elliptical or stationary bike at the gym
- Join a group activity, like a dance class or hiking club
- Use hand weights or a resistance band to exercise while seated
- Make a custom workout plan with a personal trainer
If its difficult to walk or play a whole-body sport, some gyms and community centers offer seated exercise classes and water aerobics groups.
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. Here are some things you can try:
- Stop what youre doing and sit.
- Do a breathing exercise.
- Take medication to lower your blood pressure if advised by your doctor.
- Reduce chronic stress.
Remember that 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, long term 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, and multiple medications may be necessary 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 might be able to be weaned off.
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