Lose Weight If Youre Overweight
Weight loss is an important part of reducing high blood pressure, especially for people with obesity, as its a strong risk factor for hypertension. Dr. Mehta says people who are overweight can have between a two- to six-fold increase in risk of developing hypertension.
With less weight, the heart and arteries do not have to work as hard, says Dr. Desai. The heart muscle and the muscles in the arteries do not thicken. Thickening can lead to further increases in blood pressure because of reduced give or elasticity of blood vessels.
Talk to your doctor or registered dietitian about a safe weight loss plan that will work for you, or consider trying a support app like Noom. Even modest weight loss in these patients4 to 10 poundsis associated with a significant reduction in blood pressure levels, says Dr. Mehta. However, a 2013 study of more than 740 people found long-term reductions in blood pressure only persisted with weight loss exceeding 2% of the persons initial weightCost-Effectiveness of High Blood Pressure Interventions. Centers for Disease Control and Prevention. Accessed 7/11/2021. .
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Drugs Vs Lifestyle Change
First, keep in mind that drugs have limited success. Most studies on diuretics and other blood pressure-lowering drugs suggest they lower the risk of cardiovascular events among those with blood pressure between 140/90 and 159/99 by 15 to 20%.3 The problem is, with this range of blood pressure, the risk of cardiovascular-related deaths has increased by 300 to 400% compared to people with normal blood pressure.
So, while treating hypertension with drugs is generally better than no treatment, it is far from a cure, asserts Dr. Fruge.
In fact, most research suggests that drug therapy to lower blood pressure is not likely to be as effective as eliminating the causes of hypertension, which include over consumption of salt, a sedentary lifestyle, and a high-calorie-dense diet, which leads to excess weight.
Whats more, drug treatment for high blood pressure frequently has annoying and sometimes serious side effects. Below is a summary of common medications for blood pressure control, and their common side effects.
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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.
What Can I Do At Home To Lower My Blood Pressure
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Measuring Your Blood Pressure At Home
You can also diagnose yourself with hypertension by measuring your blood pressure at home. If readings are high over two visits at the doctors office, and if your blood pressure is higher than 135/85 mmHg when properly measured at home, then the diagnosis of hypertension can be made. This requires you to measure your blood pressure twice a day, in the morning and evening, for one week. Pay no attention to the measurements from the first day. Measuring blood pressure at home requires accurate equipment and proper measuring techniques. Measure the blood pressure of others in your house their blood pressure may also be high.
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Is This An Emergency
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Risks Of High Blood Pressure
If your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as the brain, kidneys and eyes.
Persistent high blood pressure can increase your risk of a number of serious and potentially life-threatening health conditions, such as:
- have a relative with high blood pressure
- are of black African or black Caribbean descent
- live in a deprived area
Making healthy lifestyle changes can sometimes help reduce your chances of getting high blood pressure and help lower your blood pressure if it’s already high.
What Is High Diastolic Blood Pressure
To understand high diastolic blood pressure, we need to first define what high blood pressure or hypertension is. Blood pressure is the force of your blood pushing against your artery walls. With every heartbeat, power is created.
You get systolic blood pressure when the heart pumps blood into your blood vessels. The artery wall size and the elasticity also affect blood pressure. Every time your heart beats, pressure builds inside your arteries. When the heart is in a relaxed state, the arteries remain at a low resting tone to keep pressure within the artery. In essence, this is diastolic blood pressure.
When the force of your blood is extremely high during heart relaxation or contraction within your arteries, you have high blood pressure. In addition, since the arteries can have a boosted resistance against blood flow, you may experience increased heart rate. When measuring your blood pressure, professionals use two numbers one at the top and one at the bottom. The top number refers to the systolic pressure, or the pressure inside your artery when your heart contracts. The bottom number refers to diastolic pressure, or the pressure within your artery when your heart is at rest. During diastolic pressure, the heart begins to fill with blood.
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Remove Calcium From Your Arteries Foroptimum Blood Flow
Each and every day, your blood pumps through 100,000 miles of arteries, veins and capillaries. The diameter of your veins and arteries affects the rate of blood flow and the amount of pressure needed to pass through your arteries. The bigger the opening, the less pressure is needed.
So what do you think happens when those blood vessels get lined with layers and layers of calcium plaque deposits?
You guessed it! The pathway narrows and your blood literally has to squeeze through those arteries and veinscausing your blood pressure to skyrocket.
Now, imagine a simple nutrient that can quickly help remove calcium from your blood vessels and keep them wide open for healthy blood flow.
Its called Vitamin K2. And heres why its the first part of my three-step program for healthy blood pressure.
You probably know of the more common vitamin K1. This is the form of vitamin K thats readily available in green vegetables. And its very important for normal blood clotting.
But vitamin K2also known as menaquinoneis very different. Vitamin K2 is essential for your cardiovascular health because of its amazing ability to utilize calcium.
In fact, vitamin K2 acts like a shuttle bus. It moves unwanted calcium out of your arteries and delivers that calcium to your boneswhere its needed for bone health! Numerous studies show the amazing power of vitamin K2. For example
Who Is Affected By High Blood Pressure
Approximately 1 in 3, more than 100 million, American adults have high blood pressure. But only half of those people have their condition under control. Many people develop high blood pressure when they are in their late 30s or early 40s, and it occurs more frequently as people age. However, because of the obesity epidemic, more and more children are also developing high blood pressure.
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What Questions Should I Ask My Provider
- Are there supplements or non-prescription medicines that I shouldnt take?
- Can I keep taking these medicines if I get pregnant?
- What kinds of exercise should I do?
A note from Cleveland Clinic
If you dont treat high blood pressure, it can put you at risk for developing serious illnesses later in life such as heart attack, kidney failure and stroke. But if you follow your providers instructions, you can control your blood pressure. Be sure to take any medicines your provider ordered as instructed. Keep taking them even if your blood pressure numbers begin to fall into the normal range. Living a healthy lifestyle by eating healthy foods, watching your weight and getting regular exercise is also a great way to help control your blood pressure.
Last reviewed by a Cleveland Clinic medical professional on 09/21/2021.
References
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What Is Low Diastolic Blood Pressure
Your blood pressure is the force inside your blood vessels when your heart beats and relaxes. This force is measured in millimeters of mercury and is represented as two numbers.
The upper number, called your systolic pressure, is measured when your heart beats. The lower number, called your diastolic pressure, is measured when your heart relaxes between beats.
High blood pressure can increase your risk of heart disease or stroke, but low blood pressure can also be a problem.
The medical term for low blood pressure is hypotension. If you have hypotension, your systolic pressure measurement is under 90 mm Hg and your diastolic number is under 60 mm Hg. Doctors have started to raise concerns specifically about diastolic blood pressure below 60.
Some people can have low diastolic pressure even when their systolic pressure is typical. This condition is called isolated diastolic hypotension. Low diastolic blood pressure may be particularly dangerous for your heart.
Unlike the rest of your body, which receives blood when your heart pumps, the muscles of your heart receive blood when your heart relaxes.
If your diastolic blood pressure is too low, your heart muscles wont get enough oxygenated blood. This can lead to weakening of your heart, a condition called diastolic heart failure.
You may be at higher risk of this type of heart failure if you have coronary heart disease, which is narrowing of your heart arteries.