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How To Lower Systolic Blood Pressure

What Is The Difference Between Systolic And Diastolic Blood Pressure

How to Lower Your Systolic Blood Pressure Naturally

When a medical professional takes your blood pressure, you get two numbers, usually read as the top number over the bottom number. Your beating heart is what causes systolic blood pressure. It reflects the pressure in the arteries when your heart beats. The second, or bottom number, is diastolic, which measures the pressure in the arteries when the heart rests between beats. Thats how we get the reading 120 over 80, for instance, which is also written as 120/80 mmHg.

How Can I Prevent High Blood Pressure

You can help prevent high blood pressure by having a healthy lifestyle. This means

If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.

NIH: National Heart, Lung, and Blood Institute

Does Anything Lower Blood Pressure Immediately

It may not be possible for a person to lower their blood pressure immediately. However, by changing certain behavioral habits, they may be able to keep their blood pressure down and avoid blood pressure spikes. About 45% of adults in the United States have high blood pressure, also known as hypertension.

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What Is The Pritikin Program For Lowering Blood Pressure

The Pritikin Program, taught by the dietitians, exercise physiologists, physicians, and psychologists at the Pritikin Longevity Center, addresses all the adverse effects associated with hypertension by:

  • Providing at least 5 servings of vegetables and 4 servings of fruits daily, which help ensure that you eat plenty of foods that are full of stomach-filling volume yet are low in calories, enhancing weight-loss efforts. Losing excess weight is one of the most effective ways to lower blood pressure in the short term. Eating plenty of nutrient-rich fruits and vegetables also means youll be eating excellent sources of potassium, magnesium, and calcium. Many studies have found that foods rich in these minerals help blunt some of the toxic effects of sodium.
  • Cutting back on calorie-dense foods loaded with fat, sugar, and/or refined grains to promote weight-loss efforts.
  • Limiting the consumption of sodium to a healthy level less than 1,500 mg daily for people under 50 years, less than 1,300 mg daily for those 50 to 69 years, and no more than 1,200 mg daily for people 70 years and older.
  • Discouraging excess alcohol drinking .
  • Adding a daily exercise regime that aids in weight loss and stimulates nitric oxide production, a beneficial chemical that relaxes muscles in the artery walls and lowers blood pressure.
  • Getting an adequate intake of calcium, omega-3 fatty acids, and vitamin D by consuming moderate amounts of nonfat dairy foods or soymilk, seafood, and a little sunshine.

Try Meditation Or Deep Breathing

normal systolic blood pressure II foods that lower high ...

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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Isolated Systolic Hypertension In The Elderly

Systolic blood pressure rises steadily with age. This is due to the increasing stiffness of large arteries, long-term plaque buildup and an increased incidence of cardiovascular disease.

According to a recent study, persons who reached age 65, if they lived another 20 years, had a 90% lifetime risk of developing isolated systolic hypertension or high blood pressure 5.

What Is Good Blood Pressure

A good, normal blood pressure readingtaken while seated, with a blood pressure cuffshould be 120/80. The first number is the systolic blood pressure , and the second is the diastolic blood pressure . Anything over that is either considered elevated or high.

Those numbers apply across the board for adults over the age of 18, Dr. Osborne says. He notes that decades ago, good blood pressure numbers varied based on age, limits some people still cling to today. But in actuality, its all standardized to 120/80.

The vast majority of hypertension out there is in adults, he says. Its independent of age. It doesnt matter whether youre 21 or 81. The numbers are the same.

For adults, that is. For kids, its a little different. Blood pressure numbers are based on population and age, and are generally lower than with adults. Theres not a standardized set of guidelines for children, but certainly if you come across a kid that repeatedly has blood pressures that would be high according to the adult category, its high, Dr. Osborne explains.

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What Is High Blood Pressure

Blood pressure is recorded with 2 numbers. The systolic pressure is the force at which your heart pumps blood around your body.

The diastolic pressure is the resistance to the blood flow in the blood vessels.

They’re both measured in millimetres of mercury .

As a general guide:

  • high blood pressure is considered to be 140/90mmHg or higher
  • ideal blood pressure is usually considered to be between 90/60mmHg and 120/80mmHg

Blood pressure readings between 120/80mmHg and 140/90mmHg could mean you’re at risk of developing high blood pressure if you do not take steps to keep your blood pressure under control.

Everyone’s blood pressure will be slightly different. What’s considered low or high for you may be normal for someone else.

Cut Down On Sugar And Caffeine

Lowering Systolic Blood Pressure – How to Lower Systolic Blood Pressure Naturally

For many caffeine lovers, this may come off as a bad news if you are suffering from high blood pressure. Caffeine is also known to be a stimulant that can increase your blood pressure. Therefore, it is advisable that you limit your caffeine intake. This is especially before doing any physical activities if you have hypertension blood pressure.

Sugar is also another contributing factor of high blood pressure. Sugar based food products adds to extra calories intake which we normally donât need. Try to cut down your intake on food and drinks that are added with artificial sugar or sugar sweeteners like soft drinks, cakes, candies and so on. Instead, if you are craving for something sweet, you can switch to dark chocolate. It contains 70 percent of cocoa at the very least.

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Indulge In Dark Chocolate

The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts havent determined an ideal percentage of cocoa, says Vivian Mo, M.D., clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits youll get. Chocolate cant be your main strategy for managing blood pressure, Mo saysbut when youre craving a treat, its a healthy choice.

High Systolic Blood Pressure Stage 1

A high systolic blood pressure stage 1 reading is when systolic blood pressure is between 130-139 mmHg, regardless of the diastolic number 3.

Doctors will recommend lifestyle changes and may consider prescribing medicine based on the risk of cardiovascular disease.

Systolic is just one of over ten topics in my article, What Is The Blood Pressure Chart? All Five BP Categories. Check it out and find out why the elevated pressure range is a major concern moving forward.

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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.

What Factors Affect Diastolic Blood Pressure

Study shows risk for younger adults with isolated systolic ...

The factors discussed are heart rate, arterial pressure, coronary perfusion pressure, the pericardium, and the mechanical interplay between ventricles. The influence of heart rate, arterial pressure, and coronary perfusion pressure can be considered as minor provided they remain within their normal physiological range.

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Diet For Lowering Blood Pressure

The most powerful lifestyle change to lower blood pressure is implementing a healthy diet. Making changes to your diet can lower your systolic blood pressure by up to 11 points.

The American Heart Association recommends the DASH diet to help lower blood pressure. The DASH diet is low in salt, added sugars, and red and processed meats.

Some additional diet guidance includes:

  • Focus on eating colorful fruits and vegetables, since their high potassium content can help lower blood pressure.
  • Choose whole grains whenever possible, and limit white flours such as those found in white bread and pasta.
  • Avoid drinking sweetened drinks like juice and soda, and watch for salt in processed foods and canned items.
  • Limit intake of saturated fat by choosing lean meats like skinless chicken and turkey.
  • Choose low-fat or nonfat dairy items.

Blood Pressure Lowering For Prevention Of Cardiovascular Disease And Death: A Systematic Review And Meta

  • The George Institute for Global Health, University of Oxford, Oxford, UKInstitute of Cardiovascular Sciences, University of Manchester, Manchester, UK
  • The George Institute for Global Health, University of Oxford, Oxford, UKKing’s College Hospital NHS Foundation Trust, London, UK
  • Kazem RahimiCorrespondenceCorrespondence to: Prof Kazem Rahimi, The George Institute for Global Health, University of Oxford, Oxford OX1 3BD, UK

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Replace Regular Chocolate With Dark Chocolate

A 2010 interpretation of 15 different studies propose that dark chocolate might somewhat decrease the risk of blood pressure. If you are consuming chocolate, prefer dark chocolate over all other types which are sweetened artificially, and make certain that the chocolate is at least made of 70 percent cocoa.

Why Is My Diastolic High But Systolic Normal

How I Lowered My Systolic Blood Pressure To 120

Isolated systolic hypertension is when your systolic blood pressure is high, but your diastolic blood pressure is normal. It can occur naturally with age or can be caused by a variety of health conditions including anemia and diabetes. ISH should still be treated even though your diastolic pressure is normal.

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Physical Activity And Sports

How much activity is needed to lower my blood pressure?

To lower your blood pressure, aim to do at least 30 minutes of moderate activity five times a week. Moderate activity is activity that gets you slightly warm and out of breath, but you should still be able to have a conversation brisk walking, swimming, cycling and gardening for example.

If you are starting from scratch, or you have other medical conditions, you may need to build up to this level gradually. You can break your session up into 15 minutes twice a day or ten minutes three times a day.

Put Down The Saltshaker

Keeping your sodium intake to a minimum can be vital for lowering blood pressure.

In some people, when you eat too much sodium, your body starts to retain fluid. This results in a sharp rise in blood pressure.

The AHA recommends limiting your sodium intake to between 1,500 milligrams and 2,300 mg per day. Thats a little over half a teaspoon of table salt.

To decrease sodium in your diet, dont add salt to your food. One teaspoon of table salt has 2,300 mg of sodium!

Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. Always read food labels and choose low-sodium alternatives when possible.

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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.

What Should I Do If I Have High Blood Pressure

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If you have been diagnosed with high blood pressure, you and your healthcare provider will talk about your target blood pressure. Your provider may suggest that you:

  • Check your own blood pressure regularly with a home blood pressure monitor. These electronic monitors are available at most pharmacies or online.
  • Work on controlling anger and managing stress.

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Cut Added Sugar And Refined Carbs

Theres a growing body of research showing a link between added sugar and high blood pressure 00649-8/fulltext” rel=”nofollow”> 30, 31).

In the Framingham Womens Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day .

Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure .

And its not just sugar all refined carbs, such as the kind found in white flour convert rapidly to sugar in your bloodstream and may cause problems.

Some studies have shown that low carb diets may also help reduce blood pressure.

One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs .

Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.

Berries are full of more than just juicy flavor.

Theyre also packed with polyphenols, natural plant compounds that are good for your heart.

Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation .

One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables .

How One Can Lower Systolic Pressure Without Lowering Diastolic Pressure

Blood pressure is measured in two numbers the systolic and the diastolic. Systolic number is the reading of the pressure exerted on the walls of your blood vessels when the heart is pumping. Diastolic reading is the pressure of the blood on the artery walls when the heart is between beats. People whose blood pressure is high will usually have high levels of both systolic and diastolic. However, there are some cases where a person has a high systolic level but a normal or low diastolic level. This condition is called isolated systolic hypertension and is treated by lowering the systolic without further decreasing diastolic level.

Determining the cause of isolated systolic hypertension is crucial before any dietary changes or exercise is recommended. Hence, get a thorough check up from a medical specialist. Its underlying causes may be a leaky heart valve or an overactive thyroid gland.

If your systolic hypertension is not caused by any heart condition, you can exercise to get your heart in a good condition. A stronger heart can pump more blood with less force, thus lowering the systolic level. Moderate to vigorous exercise of 30 minutes at least five times a week is recommended by the American Heart Association for a fit heart.

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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.

Consider Cutting Back On Caffeine

How to Lower Systolic Blood Pressure

Caffeine raises your blood pressure, but the effect is temporary. It lasts 45 to 60 minutes and the reaction varies from individual to individual .

Some people may be more sensitive to caffeine than others. If youre caffeine-sensitive, you may want to cut back on your coffee consumption, or try .

Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.

One older study indicated that caffeines effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject .

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