Effective Ways For Reducing High Blood Pressure
Once detected, high blood pressure can be controlled with lifestyle changes or medication. For individuals with systolic blood pressure under 140 mmHg or diastolic blood pressure under 90 mmHg a physician will often advise lifestyle changes. Individuals with hypertension may need one or more medications, in addition to lifestyle changes, to help reduce their blood pressure. The following are effective ways for reducing high blood pressure without the use of medication:
- Be physically active for 30 to 60 minutes most days of the week.
- Choose the following foods more often:
- Vegetables and fruit
- Foods low in saturated and trans fat
- Foods low in sodium or salt
- Whole grains
- Lean meat, fish and poultry
What Is High Blood Pressure
High blood pressure or hypertension is the silent killer that affects 80 million Americans. As many as 16 million Americans are unaware of the condition. Untreated hypertension can increase the risk of heart diseases or strokes. High blood pressure occurs due to the tightening of very small blood vessels called arterioles. As a result, the heart has to pump harder to overcome the resistance in the narrowed blood vessel bed. This leads to elevated pressure inside the vessels.
- High blood pressure or hypertension is when readings consistently range from 140 or higher for systolic or 90 or higher for diastolic.
- Blood pressure readings above 180/120 mmHg are dangerously high and require immediate medical attention.
High blood pressure is more likely to cause
- heart attack
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Blood Pressure Chart: Systolic Bp And Diastolic Bp
This blood pressure chart by age can offer you a referrence when you need to find out what your own blood pressure means. The BP numbers shown in the chart represent typical systolic-diastolic pairs. Even if the normal blood pressure for men is 120/80 mm Hg, it can vary slightly according to age. Since our body changes all the time, it is normal for our BP to change, as well.
- Normal: Less than 120/80 mm Hg
- Elevated: Systolic between 120-129 and diastolic less than 80
- Stage 1: Systolic between 130-139 or diastolic between 80-89
- Stage 2: Systolic at least 140 or diastolic at least 90 mm Hg
- Hypertensive crisis: Systolic over 180 and/or diastolic over 120. A hypertensive crisis is a medical emergency.
A persons blood pressure changes in day and night. Generally, the blood pressure is the lowest during 3am to 4am, then it goes up slightly until it reaches a peak sometime between 8am to 10am. It then goes down, and then goes up again to reach the second peak sometime between 3pm to 5pm. The variance can be 30-40 mm Hg within 24 hours for each person. Thats why doctors would recommend to measure your BP three times a day.
How Diet Affects Blood Pressure
Your food choices can have a significant impact on your blood pressure in positive and negative ways.
Eating a healthy diet rich in vegetables, fruit, whole grains, nuts, seeds, legumes, fish, lean meats, and low-fat dairy can help manage blood pressure.
On the other hand, eating a lot of red meat, fried foods, salt, and added sugars can contribute to high blood pressure.
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When To See A Doctor About High Blood Pressure Symptoms
High blood pressure often does not cause any symptoms. So, if you are at the dentist or physicians office and are told that your blood pressure is high, it is important for you to check your blood pressure regularly while not at a doctors office. When blood pressure is very high, it can cause headache, dizziness, unsteadiness, visual disturbances, shortness of breath, and chest pain. Chronic elevated blood pressure causes decreased blood flow to vital organs. Over time this may cause dementia, blindness, heart failure, and kidney failure. When these occur in someone with high blood pressure, it is important to see your doctor, says Dr. Li. Its always best to catch it before these symptoms develop, so have your blood pressure checked regularly as part of an annual exam.
How Does Diet Play A Role In Managing High Blood Pressure
An unhealthy diet that’s high in sodium, saturated fat, and sugar may increase your risk of high blood pressure. These nutrients contribute to hypertension in a variety of ways. For example, saturated fat increases cholesterol levels, including “bad” LDL cholesterol, that can block your arteries and slow blood flow.
While it’s important to minimize these nutrients in your diet to decrease your risk of or manage your high blood pressure, it’s also important to eat more foods that lower blood pressure.
Foods that lower blood pressure contain specific nutrients that are scientifically proven to reduce blood pressure. These nutrients include:
- vitamin C
While the words “blood pressure-lowering diet” may conjure images of unseasoned egg whites and limp steamed veggies, getting your blood pressure into a healthy range is more than just doableit can be downright delicious.
Here is a list of the 20 healthiest foods that lower blood pressure. And for a more structured eating plan, consider trying the DASH Diet or “The Dietary Approaches to Stop Hypertension” Diet. This expert-approved, heart-healthy diet is one of the top-recommended diets to lower blood pressure.
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Check Your Blood Pressure At Home
The new blood pressure guidelines advise that blood pressure be measured regularly and itâs encouraged to make use of a home blood pressure monitor. Here is some advice on how to choose the best blood pressure monitor. The best blood pressure monitor is a blood pressure cuff that fits around the upper arm. Finger and wrist monitors arenât as accurate. Choose an automated blood pressure cuff with a self inflating cuff and a large, bright digital readout.
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:
- black bean
- river lily
- 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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Try Meditation Or Yoga
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared with those who didnt exercise.
Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .
Symptoms Of High Blood Pressure
High blood pressure is considered a silent condition because there are usually no symptoms until some body organs are affected.
The only way to know if you have high blood pressure is by checking your blood pressure reading.
A sustained systolic blood pressure of at least 130 mm Hg or diastolic blood pressure of at least 80 mm Hg indicates high blood pressure.
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Do You Know The Most Common Sources Of Sodium
Many Americans have acquired a taste for a high salt diet. One way to cut back is to skip the table salt. However, most of the sodium in our diets comes from packaged, processed foods. Eating these foods less often can help reduce your sodium intake, lower your blood pressure and/or prevent high blood pressure from developing in the first place.
The American Heart Association recommends no more than 2,300 milligrams a day and an ideal limit of no more than 1,500 mg per day for most adults, especially for those with high blood pressure. Even cutting back by 1,000 mg a day can improve blood pressure and heart health.
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What Can I Eat To Lower My Blood Pressure Immediately
Research suggests that consuming nitrate-rich vegetables can help lower blood pressure for up to 24 hours. This lowering may not bring blood pressure into the normal range. It is important to check your blood pressures at home, and at the grocery store or pharmacy with the goal of less than 135/85. Nitrate-rich vegetables should not be confused with nitrate-rich foods laden with preservatives.
When most people hear nitrate, the first thing they think of is processed meat because artificial nitrate is added to bacon, hot dogs, and salami for preservation. When taken from animal sources, nitrate is converted into carcinogenic nitrosamine in your body, which is extremely harmful to your health, Dr. Lam says. Nitrates from vegetables, fruits, and grainson the other handare converted to nitric oxide in your body. Nitric oxide helps relax blood vessels and improves blood flow.
Research indicates that dehydration can impair blood vessel function, so drinking plenty of water daily to stay hydrated is a good rule of thumb to reduce blood pressure.
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Salmon And Other Fatty Fish
Some evidence suggests that consuming salmon and other fatty fish may help reduce blood pressure in certain populations.
Scientists believe the omega-3 fatty acids in fishparticularly docosahexaenoic acid cause this change, though its unclear how this happens.
Its best to stick with fish like salmon, sardines, Atlantic mackerel, and lake trout, because theres mixed evidence that fish-oil supplements provide the same benefit.