Avoid Heavy Alcohol Drinking
Drinking too much alcohol has been associated with high blood pressure. Heavy drinking also contributes to stroke. The CDC recommends that men drink two or fewer drinks per day. Women are recommended to drink one or fewer alcoholic beverages per day.
Alcoholism is a disease that is difficult to treat on your own. If you find it difficult to control your drinking, many people have successfully limited or quit drinking through counseling and drug treatment. You can reach the national substance abuse hotline anytime at: 1-800-662-HELP .
Easy Things You Can Do To Lower Your Blood Pressure
High blood pressure is dangerous. It can lead to many health problems, including heart attack, stroke, heart failure, angina, coronary artery disease, peripheral artery disease, kidney disease, vision loss, sexual dysfunction and more.
Fortunately, high blood pressure can often be prevented or controlled.
Here are some easy things you can do to lower your blood pressure or help prevent high blood pressure in the first place.
Set small, easily attainable goals, and when you reach them, set bigger ones. Step by step, you will take control of your health and your blood pressure.
What Is Considered High Blood Pressure
Blood pressure changes naturally throughout the day. This depends on many factors, including whether you are sitting, standing, exercising or sleeping, and upon how much fluid is in your body.
High blood pressure is when a persons blood pressure is persistently higher than it should be: usually 140/90mmHg or higher. Your doctor will need to take several measurements at different times before they can diagnose high blood pressure.
The decision to treat high blood pressure doesnt just depend on your measurements it also depends on your other risk factors for heart disease and blood vessel disease.
The Australian guidelines for classifying blood pressure ranges are:
| Systolic |
|---|
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Use Supplements Under Doctor Supervision
Fish oil
I do want to touch on supplements as another way to lower blood pressure naturally. Remember, every supplement is not for everyone. So if youâre using supplements, you must, again, do it under the supervision of your physician. One supplement is fish oil. Now there have been trials to show that fish oil can help to lower blood pressure. In fact, there was one meta-analysis of 70 randomized trials, and it demonstrated that fish oil actually can reduce the blood pressure, both the systolic and the diastolic in people who have normal blood pressure and in people who do have a diagnosis of hypertension. They actually got the best results in people who were untreated. So fish oil is a supplement that can reduce blood pressure naturally.
Coq10 Supplement
Another supplement that may help to lower blood pressure naturally is CoQ10 or coenzyme Q10. There have been some studies to support this, but there also have been some mixed results. So let me just touch on it. CoQ10 is like a vitamin. Itâs found in the mitochondria of cells in the heart, liver, and kidney, and itâs believed to be anti-inflammatory and antioxidant. So it helps to fight free radicals and it potentially can help to relax the walls of blood vessels which would lower blood pressure.
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When To Seek Professional Treatment
You should see your doctor regularly for health screenings as part of a good preventive care program. If you are doing this, your healthcare provider can see trends developing with your blood pressure and other health factors and give you advice on how to head off serious problems.
If you don’t regularly see a doctor and have a onetime high blood pressure reading, you should schedule an appointment with a healthcare provider for follow-upespecially if you are experiencing symptoms like chest pain or dizziness.
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Tips Lowering Your Blood Pressure Quickly
Sometimes, high blood pressure, otherwise known as hypertension, can run in families, but there are steps you can take to try to keep your blood pressure under control. These simple lifestyle adjustments can be meaningful even if you do not have high blood pressure. However, its always advisable to seek medical advice and speak to your doctor about dealing with high blood pressure before making big changes.
What Is Blood Pressure
Blood pressure is the force applied by the blood to the inner walls of the arteries. It shows minor fluctuations throughout the daydeclining while relaxing and momentarily increasing while being excited or under stress. An increase in the resting blood pressure can scar, stiffen, or harden the arteries.
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What Is A Dangerous Level Of Blood Pressure
As far as specific numbers for high blood pressure, the American Heart Association and the American College of Cardiology released updated guidelines in November 2017. It can be broken down into two categories: elevated and high.
Elevated blood pressure ranges from 121/80 to 129/80. Its generally not treated, but serves more as a warning sign that it should be monitored and the patient might explore how to lower blood pressure by making some lifestyle changes.
High blood pressure starts at 130/80 or higherthats stage one. Stage two, or the worst degree, is 140/90 and above. If the upper limit of blood pressure is more than 180, thats where it starts getting really dangerous, increasing the likelihood of an immediate heart attack, heart failure, or stroke.
Which Medicines Are Prescribed For High Blood Pressure
Some people will find that lifestyle changes alone wont be enough to control their blood pressure and so they’ll need to take medicines. Often, 2 types of medicines that work in different ways will be needed sometimes more than 2 are necessary.
Blood pressure medicines are typically taken every day. Many people will need to take them for the rest of their lives. The most commonly used blood pressure medicines are ACE inhibitors, angiotensin-receptor blockers, beta blockers, diuretics and calcium channel blockers.
Your doctor will choose the most appropriate medicine for you based on your blood pressure measurements, your overall risk of heart and blood vessel disease, and any other medical conditions you have or medicines that you take. Your doctor may set a target blood pressure.
Your doctor will probably start you on a low dosage of one medicine and review your progress a few weeks later. If you experience any side effects, tell your doctor straight away.
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How To Read Your Blood Pressure
Blood pressure readings have two numbers: a systolic pressure and a diastolic pressure, given in units of milligrams of mercury .
The higher number is the systolic blood pressure, which is the pressure generated by the heart pumping blood through the arteries. The lower number is the diastolic blood pressure, which is the pressure in the arteries while the heart is relaxing.
A normal blood pressure is less than 120 systolic over less than 80 diastolic. A systolic blood pressure in the 120s is considered elevated, even with a normal diastolic reading.
Hypertension is diagnosed with systolic reading 130 or higher, or a diastolic reading 80 or higher.
| Blood Pressure Categories | |
|---|---|
| > /=130 | > /=90 |
Both systolic and diastolic measurements are important when considering your heart’s health. A high systolic reading is the most common form of high blood pressure, especially in older people, due to arteries stiffening over time.
How To Use Wrist Blood Pressure Monitor Lying Down
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Who Is Prone To High Blood Pressure
Unsurprisingly, there are some people who are more likely to get high blood pressure than others. There are several risk factors that you should know about. We will go over the main list in just a moment. However, the most popular risk factors include your age, your family history, your race, and your overall lifestyle choice. For some people who suffer from chronic kidney disease, you may be more likely to suffer from high blood pressure.
Increase Potassium Intake With Healthy Foods
Dr. Johnson notes that eating foods with potassium is important for controlling blood pressure because potassium slows the effects of sodium. Good sources of potassium include:
- Fruits like bananas, dried apricots, and pomegranates
- Vegetables like Brussels sprouts, beets, and acorn squash
- Dairy products, including fat-free or low-fat milk
- Coconut water
If youre looking for meal ideas with more potassium, the AHA offers the following recipes that have at least two potassium-rich ingredients:
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How To Lower Blood Pressure Quickly And Naturally
When someone has high blood pressure, also known as hypertension, it means their blood is pumping with too much force against the artery walls. The condition can eventually lead to heart disease, stroke, or other cardiac conditions. High blood pressure is extremely common in the United States. More than 103 million people in the country have itand many dont even know theirs is too high, because it can be asymptomatic, says John Osborne, MD, director of cardiology at LowT Center/HerKare and a volunteer for the American Heart Association .
The reason many people dont know? There are often few or no symptoms associated with high blood pressure, says Sondra DePalma, a cardiac physician assistant at PinnacleHealth CardioVascular Institute with UPMC Pinnacle in Harrisburg, Pennsylvania, which is why it is called the silent killer.
If youre wondering how to lower blood pressure, luckily, there are natural ways to do so with the proper diet and healthy lifestyle changes.
Eat More Fruits And Vegetables
If reducing salt is not enough, people with high blood pressure have an entire diet designed for them. Dietary Approaches to Stop Hypertension, or DASH, was developed by the National Institutes of Health and has been voted one of the best overall diets.
The DASH diet is high in fruits, vegetables and fiber, and low in sodium. It may further reduce systolic blood pressure by about 3 points compared with a regular low-sodium diet, according to a trial of DASH.
However, a drawback of the DASH diet is that its high in carbohydrates. This can stimulate the appetite and make it harder for people to lose weight, Bisognano said. If you are trying to lose weight and lower blood pressure, diets such as Zone and South Beach, which balance carbs with protein and fat, may be easier to stick with for six months or so, he added.
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What Is The Best Natural Supplement For High Blood Pressure
Three main minerals are used to naturally lower blood pressure. If you follow a heart-healthy diet, youre likely to get enough of these from your foodbut for people with poor eating habits, supplementing might be a good idea. Try these:
- Calcium
- Magnesium
- Potassium*
*Some may recommend taking a potassium supplement, but its especially important to get your current potassium levels tested before doing so. Too much potassium can have potentially fatal side effects.
Check With A Gp First
Sounds too good to be true right? Well, it comes with a caveat you must follow strict guidelines and the advice of your doctor. Like the fighter pilots, your blood pressure will be temporarily boosted when contracting the handgrip device. That can be dangerous if your blood pressure is very high or you also have high cholesterol.
The key is not to overdo it. The general guidelines are as follows:
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What Are The Signs And Symptoms
As mentioned, those who have high blood pressure often do not feel signs and symptoms. If you ignore your blood pressure because you feel that you will have signs and symptoms that will alert you to the fact that it requires treatment, you are taking a dangerous chance with your life.
A number of symptoms have been indirectly related to very high blood pressure. These include headaches and nose bleeds, dizziness for example. Although these may relate to severe and chronic blood pressure issues, these symptoms can be caused by other medical problems. If you suffer some or any of these symptoms you should be evaluated by your family doctor.
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.
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Olive Oil Helps Manage Hypertension In Men
Olive oil is one of the best foods to take to help lower blood pressure naturally and improve your cardio health.
One study found that people who regularly consumed olive oil in their diet had a lower risk of hypertension. Interestingly, scientists noted that olive oil helped treat hypertension in men, not in women. However, this may be because women, in general, suffer from high blood pressure less than men.
Other studies have shown that consuming olive oil daily can help treat high blood pressure in elderly people. Researchers also noted that olive oil consumption helped lower high cholesterol at the same time.
Learn more about the benefits to your heart from consuming olive oil every day.
What The Cleanse Entails
While some people may experience health benefits when following a celery juice cleanse, this is likely due to broader lifestyle changes like limiting processed foods, drinking more fluids throughout the day, or exercising regularly.
To follow Anthony Williams celery juice diet, youre meant to drink 16 ounces of celery juice each morning on an empty stomach. This amount is increased to 2432 ounces if you have a chronic disease.
You then resume a healthy diet for the rest of the day, though specifics arent mentioned. Many people treat the diet as a 10-day cleanse, while others follow it for longer.
Unfortunately, cleanses and fad diets tend to promote excessive calorie restriction, which can lead to dangerous weight loss, nutrient deficiencies, and hunger (
Summary
Many claims behind celery juice, such as the idea that it detoxes your body, arent supported by science. Juice cleanses may also run the risk of excessive calorie restriction, nutrient deficiencies, and other dangers.
Though celery juice can be nutritious, it carries a handful of downsides to consider.
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