Cut Back On Alcoholic Beverages
People that drink modestly, so one to two drinks, may actually see a modest effect on cardiovascular events and may see modestly lower blood pressure, Dr. Osborne explains. However, if you drink anything more than that, it clearly elevates blood pressure. In fact, a recent study found that men and women who drank too much alcohol were at increased risk of high blood pressure.
Do Regular Physical Activity
Regular aerobic exercise reduces blood pressure. The reductions are greater for people who start with higher blood pressure. Even relatively small increases in physical activity have been shown to lower blood pressure.
- People aged 18-64 years should do a total of 2.5 to 5 hours of moderate-intensity activity or 1.25 to 2.5 hours of vigorous activity every week. You can achieve this in shorter periods of activity. Moderate-intensity activity includes brisk walking, golf, swimming and mowing the lawn. Vigorous activity includes jogging, aerobics, soccer, netball or fast cycling.
- People aged 18-64 years should also do muscle strengthening exercises at least 2 days per week, such as squats, lunges, pull-ups, push-ups, lifting weights, carrying things or digging. When doing resistance exercises, its important to breathe normally and not hold your breath since this raises blood pressure.
- People aged 65 and older should aim for some physical activity every week preferably 30 minutes of moderate intensity on most days. Any activity is better than none, and you can gradually build up to the target total.
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Kaplan takes over big companies, makes them smaller and makes consumers bigger, so that they can survive in a flat world.
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Reasons For High Systolic Blood Pressure
Blood pressure readings are measured by healthcare professionals in order to monitor health and predict the risk of developing conditions such as stroke, heart attack or kidney disease. Blood pressure is recorded as 2 numbers — the systolic over the diastolic, and both readings, if elevated, can signal high blood pressure. Ongoing or chronic elevations in systolic blood pressure are sometimes linked to an underlying health problem. However, most high blood pressure, or hypertension, has an unclear cause, but may be linked to genetics, aging, medications and lifestyle habits.
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Hypertension: What You Need To Know As You Age
You cant see high blood pressure, also called hypertension. And most ofthe time, you cant feel it. But if youre among the 78 million Americanswith hypertension or are one of the 70 million with prehypertension, its important to understandits effects on your healthand to take action today to bring your numbersdown to healthier levels.
Blood pressure is the force of blood against the inner walls of yourarteries. It has normal fluctuations throughout the dayfalling when yourerelaxed or asleep, rising naturally in the morning, and increasingtemporarily when youre under stress, excited or exercising. But when yourresting blood pressure level rises too high, it can scar, stiffen and/orweaken blood vessels. This effect can double your risk for aheart attack quadruple your odds for astroke raise your risk forheart failure, vision loss, kidney problems,dementiaand circulation problems such asperipheral artery disease weaken your bones and contribute toerectile dysfunctionin men.
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Manage Your Stress Level
Living in an advanced world comes with more stress. It starts from our homes and family to our workplace and schools or colleges. An increased in stress level causes your blood pressure to increase as well. And so, finding ways and means to reduce your stress is important for both your physical and mental health.
- Studies have shown that, listening to music daily has helped to reduce systolic blood pressure. You can also try meditation or yoga to calm your mind and soul after a stressful day. And steps such as breathing control, posture and meditation techniques is an effective way of reducing stress and blood pressure.
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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Lifestyle Changes As A Treatment
Besides medication, you may also need some lifestyle changes, which include:
Being overweight or obese can contribute greatly to the development of ISH. As such, losing weight is essential in eliminating blood pressure as it will help in reducing both diastolic and systolic pressure. For every 20 pounds you lose, your systolic pressure can drop 520 points.
Eating a healthy meal that comprises low-fat foods, vegetables and fruits can lower your systolic pressure by 814 points. Consider trying the dietary approach to stop hypertension eating as a guide to stop hypertension. This eating plan includes the following:
45 servings of vegetables per day
67 servings of grains daily, preferably whole grains or oats
Less than two servings of poultry, lean meat, or seafood daily
45 fruit servings per day
23 servings of fat-free dairy
34 servings of nuts, beans, and seeds per week
At least five servings of natural yogurt
Less than two servings of poultry, lean meat, or seafood daily
23 daily servings of fats and oils
Reducing the intake of alcohol
To keep your systolic blood pressure normal, you will have to cut down on your drinking. After a meal, a glass of red wine is okay, but taking over the recommended amount may be hazardous.
Home Blood Pressure Monitoring
Your doctor may recommend you take measurements yourself while at home. This may help them understand how your blood pressure changes throughout the day or how its responding to treatment.
Some pharmacies offer blood pressure checks too.
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How Often Should I Have My Blood Pressure Checked
Its recommended that Australian adults have their blood pressure checked by their doctor at least every 2 years. Some people may be advised to have more frequent checks for example, people who have been diagnosed with high blood pressure.
People with diabetes should have their blood pressure checked at least every 6 months if its normal and every 3 months if they have high blood pressure.
All Australians aged 45 and over and 30 and over for those of Aboriginal or Torres Strait Islander descent are eligible for a regular, 20-minute heart health check with their GP or nurse. This checks your blood pressure, cholesterol and blood sugar levels. Your health professional will be able to assess your risk of having a heart attack or stroke in the next 5 years.
How You Can Lower Your Blood Pressure
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Increase The Number Of Fruits And Vegetables
This is a great way to get more natural food into your diet. DASH diet recommends four to five serving of fruit and four to five serving of vegetables, with a serving size being half a cup. Fruits and vegetables are great sources of potassium and magnesium, making them great sources for blood pressure control. You can start by making smaller changes to your diet plan such as choosing to eat fruit instead of an unhealthy snack.
Lose Weight To Manage Hypertension Naturally
Getting and maintaining a healthy body weight puts less strain on your heart and helps to lower blood pressure.
Getting enough exercise and enjoying a healthy, well-balanced cardiac diet help to lose weight and also treat hypertension. One study found that combining the DASH diet with exercise had a positive effect on both body weight and elevated blood pressure.
One study involving over 13,000 obese individuals found that losing weight was a major factor in reducing the risk of uncontrolled hypertension.
Losing weight can also help to lower high blood pressure quickly. Over a 10-week period, people who lost 5% of their body weight experienced a notable drop in blood pressure.
You can start on a program to lower your blood pressure today if you take measures to lose weight and maintain a healthy weight.
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Lower Blood Pressure Now When You See Its High
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What Problems Can It Cause
All types of high blood pressure, including isolated systolic hypertension, can slowly damage the inside of your arteries and cause tiny tears in their walls. A chemical called LDL cholesterol can build up in those damaged blood vessels and form a layer called plaque. That makes your arteries narrower and raises your blood pressure even higher.
When that happens, the arteries that carry oxygen to your heart can get blocked, and that can lead to a heart attack or a stroke . It also can make blood vessels in your brain burst, and that can cause a stroke, too.
In other parts of your body, it can strain the blood vessels in your eyes and make you lose your eyesight or damage the arteries around your kidneys so they donât filter your blood the way they should.
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How To Get Blood Pressure Down To 120
A new study links reducing blood pressure with lower risk of heart attack and stroke
Exercising and reducing salt can get blood pressure into the normal range
Patients taking several blood pressure medications may be able to add more
Doctors have long known that systolic blood pressure below 120 was considered normal and meant a lower risk of heart disease and kidney problems. But they would often only treat patients if that top number crept above 140, the threshold for officially having high blood pressure.
Recent findings from a large National Institutes of Health study now suggest that its worth treating patients in that prehypertension gray area of 120 to 140, in order to bring them down into the normal range.
The findings, which have not yet been published and are still preliminary, found lower rates of heart attack, stroke and death among people with high blood pressure who brought that top number down to 120. In order to reach that goal, study participants in the 120 group took an average of three blood pressure medications, whereas the 140 group took two medications.
This is notable because there a lot of people out there with blood pressure in the 130s that we might previously have left alone, but if the results of this trial as we think they are, it might be reason to try to get them to 120, said Dr. John D. Bisognano, professor of medicine at the University of Rochester Medical Center and president-elect of the American Society of Hypertension.