How To Lower The Bottom Number Of Your Blood Pressure

Eat Some Dark Chocolate

Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.

But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation. The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels .

A 2010 study of 14,310 people found that individuals without hypertension who ate more dark chocolate had lower blood pressure overall than those who ate less dark chocolate (

28 ).

For some people, getting a good nights sleep isnt easy. There are many ways to help you get restful sleep. Try setting a regular sleep schedule, spend time relaxing at night, exercise during the day, avoid daytime naps, and make your bedroom comfortable .

The national Sleep Heart Health Study found that regularly sleeping less than 7 hours a night and more than 9 hours a night was associated with an increased prevalence of hypertension. Regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension long term .

Possible Causes Of Resistant Hypertension

Resistant hypertension may have one or more other underlying medical conditions. In addition to treating resistant hypertension with medications, doctors typically investigate secondary causes , such as:

• Abnormalities in the hormones that control blood pressure.
• The accumulation of artery-clogging plaque in blood vessels that nourish the kidneys, a condition called renal artery stenosis.
• Sleep problems, such as the breath-holding type of snoring known as obstructive sleep apnea.
• Obesity or heavy intake of alcohol or other substances that can interfere with blood pressure.

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What Medications Are Used To Treat High Blood Pressure

Four classes of high blood pressure medications are considered first line when starting treatment. Sometimes other medications are coupled with these first-line drugs to better control your high blood pressure. First-line, pressure-lowering medications are:

• Angiotensin-converting enzyme inhibitors block the production of the angiotensin II hormone, which the body naturally uses to control blood pressure. When angiotensin II is blocked, your blood vessels dont narrow. Examples: lisinopril , enalapril or captopril.
• Angiotensin II receptor blockers block this same hormone from binding with receptors in the blood vessels. ARBs work the same way as ACE inhibitors to keep blood vessels from narrowing. Examples: metoprolol , valsartan or losartan.
• Calcium channel blockers prevent calcium from entering the muscle cells of your heart and blood vessels, allowing these vessels to relax. Examples: amlodipine , nifedipine , diltiazem .
• Diuretics flush excess sodium from your body, reducing the amount of fluid in your blood. Diuretics are often used with other high blood pressure medicines, sometimes in one combined pill. Examples: indapamide, hydrochlorothiazide or chlorothiazide.

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Eat More Potassium And Less Sodium

Increasing your potassium intake and cutting back on salt can also lower your blood pressure .

Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.

Its easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:

• low fat dairy foods, such as milk and yogurt

• other processed snacks

Foods labeled low fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.

Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.

Make it a practice to check nutrition labels. According to the Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (

The Blood Pressure Chart

Once you know your numbers, you can use the blood pressure chart to see what they mean and if your blood pressure is in the healthy range. The chart is suitable for adults of any age, as the cut-off point for diagnosing high blood pressure doesnt change with age.

How to use the blood pressure chart

Simply find your top number on the left side of the chart and your bottom number on the bottom. Where the two lines meet is your blood pressure.

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What Does High Blood Pressure Feel Like

High blood pressure often doesnt have any symptoms, so you usually dont feel it.

Hypertension is usually diagnosed by a health care professional during a routine checkup. The average person should get a blood pressure reading at least once a year. As a cardiologist, I think its important for everyone to know their numbers. That means knowing what your blood pressure is. And it also means knowing your blood sugar level, cholesterol and body mass index. When you know your numbers, you can work with your doctor to make a plan to reduce any risks.

Blood pressure is even more important to pay attention to, though, if you have a close relative with hypertension or other risk factors. And know that if your blood pressure is extremely high, you may have unusually severe headaches, chest pain, difficulty breathing or get easily worn out by workouts. If you have any of these symptoms, see your doctor right away.

Eat More Foods High In Magnesium

A small study in the International Journal of Hypertension found magnesium supplementation can reduce blood pressure in small amountsNguyen H, Odelola OA, Rangaswami J, Amanullah A. A Review of Nutritional Factors in Hypertension Management. International Journal of Hypertension. 2013 698940. . Talk to your doctor before taking magnesium supplements, especially if you have kidney disease. You can also safely incorporate high-magnesium foods into your diet. Dr. Desai recommends foods like leafy green vegetables and unsalted almonds.

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How Can I Lower My Diastolic Blood Pressure Immediately

You can do several things to help lower your overall blood pressure, like taking prescription blood-pressure medication as directed by your doctor and making lifestyle changes such as minimizing salt and caffeine intake.

However, if you’re only experiencing high diastolic blood pressure, you cant address this alone. You’ll have to work closely with your healthcare provider to decrease your diastolic blood pressure while ensuring it doesn’t go below 60mm Hg.

When diastolic blood pressure gets too low, it can result in dizziness and fatigue. It may even cause heart damage and increase your risk of heart disease. According to a study, individuals with low diastolic blood pressure had a 49% chance of developing heart disease.¹¹

Here are some ways to lower your overall blood pressure, including diastolic blood pressure:

Reduce your intake of saturated and trans fats

• Hot dogs and other processed meats

Try focusing instead on eating healthy polyunsaturated and monounsaturated fats in foods like olive oil, avocados, and nuts.

Eat heart-healthy foods

• Fish, especially those rich in omega-3 fatty acids

• Vegetables, such as carrots, spinach, and broccoli

• Skinless turkey or chicken

• Fruit, such as bananas, oranges, and apples

• Lean cuts of pork or beef

• Whole grains, such as whole-grain bread and brown rice

• Low-fat or fat-free dairy products, such as yogurt and cheese

Exercise

Avoid caffeine

Limit your sodium intake to 1,500mg or less each day, since sodium can elevate blood pressure.

Foods Can Have High Salt Content And Not Even Taste Salty

Foods that have high sodium content may not always taste salty. Salt can be hidden in foods such as salad dressings, soups, pasta sauces, cheeses, breads, and condiments. We all know potato chips are salty, but you may not know a bran muffin could contain more salt than the chips! This is why its important to read labels and check for sodium levels, and choose foods lower in salt.

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What Does A High Bottom Number On Blood Pressure Mean

The bottom number represents your blood pressure while your heart muscle is resting between beats. This is known as diastolic pressure. Both values are significant in determining the health of your heart. Numbers that are higher than the optimum range suggest that your heart is working too hard to pump blood throughout your body. This can lead to serious problems over time.

A high-normal blood pressure reading indicates that your heart is working harder than normal. It is not yet in danger of failure but this condition can progress rapidly if changes are not made soon. A physician will be able to tell you what action should be taken by you or your patient to reduce this burden on the heart.

A high blood pressure reading also suggests that the walls of your arteries are being damaged by your high blood pressure. Over time, these lesions may become complete blocks to blood flow, causing pain when you exercise or have a cold, and requiring surgery to correct them.

Finally, a high blood pressure reading shows that you are at risk for having an episode of severe hypertension which could result in death. During such an attack, it is important to get medical help immediately so that blood pressure medications can be given to reduce the risk of damage to your brain and other organs.

High-normal blood pressure is considered to be systolic pressure greater than 120 and less than 140 or diastolic pressure greater than 80 and less than 90.

When Will Side Effects Stop After Quitting Blood Pressure Medications

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When To See A Doctor

A blood pressure reading is typically taken as a normal part of a doctors visit. Many people find out they have hypertension in this setting. If you have hypertension, your doctor will work with you to develop a treatment plan thats optimal for you.

There are also many types of blood pressure monitors available for purchase so you can take your blood pressure at home. If you choose to do this, bring your monitor to your next doctors appointment so they can show you how to properly use it to obtain accurate readings.

A single high blood pressure reading at home shouldnt be a cause for concern. Be sure to log the reading and continue taking your blood pressure on your normal schedule. If you continue to receive high readings, make an appointment with your doctor.

When To Check Blood Pressure

• If your blood pressure is normal , get it checked every year, or more often as your doctor suggests.
• If your blood pressure is elevated a systolic blood pressure between 120 and 129 or diastolic blood pressure of less than 80 your doctor will probably want to check it every 3-6 months. They will probably recommend lifestyle changes like more exercise and a better diet.
• If you have stage 1 hypertension 130-139 over 89-90 the doctor might suggest lifestyle changes and see you again in 3-6 months. Or they could tell you to make the changes and give you medication, then recheck your condition in a month. It depends on what other health conditions or risk factors you have.
• If you have stage 2 hypertension 140/90 or higher youâll likely get medication. Youll also need to make lifestyle changes and see the doctor again in a month.

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How Long Does It Take To Lower Blood Pressure

It was just a routine doctors visit, at least thats what you thought.

But you heard news that surprised you. You have high blood pressure, your doctor announced, and you need to lower it to avoid some very serious things that high blood pressure can lead to, like strokes and heart attacks.

Many people can reduce their high blood pressure, also known as hypertension, in as little as 3 days to 3 weeks.

Its a lot to take in, and you have questions, including:

How long does it take to lower blood pressure? and

Whats the best way to do it?

Here are answers from the physicians, registered dietitians, and other faculty at the famed Pritikin Longevity Center in Miami, which has helped thousands over the past four decades lower their blood pressure and live well.

Eat Less Sodium And More Potassium

A high-sodium diet makes it harder for your kidneys to remove water from your bloodstream, raising your blood pressure and strain on your blood vessels due to the excess liquid.

This is why it is good to avoid salty foods, such as deli meats, canned soups, condiments, frozen and boxed foods and snack foods like chips and salted pretzels, Dr. Evanchan explains.

A high-potassium diet is great for those with high blood pressure because it lessens the effects of sodium on the body.

The DASH diet Dietary Approaches to Stop Hypertension for example, is a good diet option, because it is high in vegetables, fruits, whole grains, fish, low-fat dairy products and nuts, Dr. Evanchan says.

A healthier diet can also help you to lose weight, Dr. Evanchan adds, which, can in turn help to reduce blood pressure. Losing as little as five to 10 pounds can ease high blood pressure.

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Medications For High Blood Pressure

Many people with hypertension need medication, in addition to lifestyle changes, to control their blood pressure. In fact, with medication, high blood pressure can be controlled quickly, often in a matter of days. Following the proper dosage and instructions with medication and communicating regularly with your doctor is just as important.

Common high blood pressure medications include diuretics , beta blockers , calcium channel blockers and ace inhibitors .

What Should I Do If I Have High Blood Pressure

If your healthcare provider has diagnosed you with high blood pressure, they will talk with you about your recommended blood pressure target or goal. They may suggest that you:

• Check your blood pressure regularly with a home blood pressure monitor. These are automated electronic monitors and are available at most pharmacies or online.
• Quit smoking and/or using tobacco products.
• Work on controlling anger and managing stress.

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Diastolic Blood Pressure: How Low Is Too Low

Blood pressure consists of two numbers. Systolic pressure, the force exerted on blood vessels when the heart beats, is the upper number. Diastolic pressure, the force exerted when the heart is at rest, is on the bottom in more ways than one. Systolic pressure attracts the lions share of attention from physicians and patients, says UAB cardiologist Jason Guichard, M.D., Ph.D.

Physicians are busy people, and like it or not they often focus on a single number, Guichard said. Systolic blood pressure is the focus, and diastolic pressure is almost completely ignored. That is a mistake, he argues. The majority of your arteries feed your organs during systole. But your coronary arteries are different they are surrounding the aortic valve, so they get blood only when the aortic valve closes and that happens in diastole.

Diastolic pressure has been getting more attention lately, however, thanks in part to an influential paper in Hypertension, written in 2011 by Guichard and Ali Ahmed, M.D., then a professor of medicine in UABs Division of Gerontology, Geriatrics and Palliative Care and now the associate chief of staff for Health and Aging at the Veterans Affairs Medical Center in Washington, D.C.

Most people are trying to lower their blood pressure. What would you define as too low, and why is that a problem?