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HomeHow To Reduce High Blood Pressure

How To Reduce High Blood Pressure

Stop Using Your Phone Immediately

How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally

This is an immediate treatment for high blood pressureat home.

During a phone call, blood pressure readings changed from 121/77 to 129/88.

The reason behind this drastic change is bioelectromagnetic rays emitting from phones during a call.

They increase the heart rate and cause dizziness.

If you feel symptoms of hypertension in an instant, avoid using the phone immediately.

Furthermore, the WIFI should not be switched on all day long. They emit rays that increase BP immediately.

These are some study-based researches on how to lower blood pressure immediately at home.

Regular Blood Pressure Checks For Over Over 40’s

The only way to find out whether you have high blood pressure is to have your blood pressure checked regularly. Ask your GP when you are next due for yours to be checked.

Blood pressure checks are usually available on request at most GP surgeries and health clinics. Some surgeries have home monitoring devices available, which you may be able to use at the time of blood pressure medication start up or change. Many also have a policy of arranging regular checks for you.

Adults who are over 40 and have not been diagnosed with high blood pressure should have their blood pressure checked at least once every five years. However, your blood pressure should ideally be checked more frequently, particularly if you have any contributory risk factors.

The Dash Diet Helps To Lower High Blood Pressure

You can bring down your blood pressure naturally by following the principles of the DASH diet.

The DASH diet is the âDietary Approach to Stop Hypertensionâ and includes dietary guidelines if you have hypertension. The main principles of the diet to treat high BP is to eat more vegetables, fruits, and lean meat and cut down on sodium.

Foods to eat for hypertension on the DASH diet include:

  • Complex carbohydrates such as green leafy veggies, whole-grain foods, and legumes.
  • Healthy fats such as olive oil, nuts, oily fish, and flaxseeds are all recommended to lower blood pressure.
  • Low-fat protein that contains essential micronutrients such as fish, eggs, beans, and lean meats.

One study on the benefits of the DASH diet to manage hypertension found that it has great potential to reduce complications associated with heart disease. For example, it is estimated that, if followed, these dietary guidelines could help prevent 400,000 cases of heart disease.

If you are interested in finding out more about what to eat to lower blood pressure fast, read the information about the cardiac diet for improved health.

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Blood Pressure And Ageing

With advancing years, the arteries tend to become more rigid . This may change a persons blood pressure pattern, with a higher systolic pressure and a lower diastolic pressure. The higher systolic pressure is important because it can further accelerate the rigidity of the arteries. This state is referred to as isolated systolic hypertension. Although these changes are due to ageing, this is not a normal state and may need medication to control the systolic pressures.

Six Ways To Reduce High Blood Pressure

Home Remedies For High Blood Pressure &  Lifestyle Changes!

High blood pressure is known as the silent killer because it usually has no warning signs. It is estimated that one in three U.S. adults have high blood pressure, or hypertension, defined as 130 / 80 . Anything over 120 as the top number, regardless of the lower number, is considered elevated.

Such a broad definition of elevated blood pressure puts many people in the category of needing to manage blood pressure to prevent the condition from getting worse over time. Aging is one of the factors that increases risk for high blood pressure. Other risks include:

  • Race/ethnicity
  • Being overweight
  • Gender After age 45 for men, after age 55 for women
  • Family history of high blood pressure
  • Lifestyle choices Smoking, lack of exercise, too much alcohol, too much salt, not enough potassium

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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.

Ways To Lower High Blood Pressure Immediately

The encouraging data on high blood pressure , is that you can lower your elevated levels through a number of simple everyday lifestyle changes. These adjustments can reduce your measurement numbers and cut risks without the need for medications. We’ll discuss nine effective measures on the following slides.

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Drugs And Supplements To Avoid With High Blood Pressure

It’s just as important to avoid substances that can increase your blood pressure as it is to make lifestyle changes and take blood pressure medications.

Here is a list of substances to avoid if you have high blood pressure:

  • Over-the-counter “decongestant” cold medications that contain pseudoephedrine or phenylephrine, like Sudafed
  • Chronic use of NSAIDs , like Motrin , Advil , and Aleve
  • Black licorice
  • Cocaine

Do Regular Physical Activity

hOw tO rEduCe hiGh bLOod pReSSuRe

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.

If you experience any chest pain, palpitations or unexpected breathlessness during exercise, stop the activity and seek medical advice.

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High Blood Pressure Is Called The Silent Killer

Dr. Elizabeth Yurth MD, ABPMR, ABAARM, FAARM, FAARFM says, “Elevated blood pressure is often referred to as a ‘silent killer.’ This is because people can live their day-to-day lives with hypertension and never feel any symptoms. When blood pressure is elevated it puts constant stress on blood vessels. The constant stress causes damage to the inner lining of the blood vessels. Repairing this damage is an inflammatory process that leads to atherosclerosis, increasing risk for cardiovascular disease. A great supplement used to develop a protective layer to the inner lining of the blood vessels is Arterosil. Taking a total omega3 of 3g daily will also help to reduce inflammation. Additionally, managing stress through deep breathing exercises or meditation is an effective way of reducing blood pressure when in stressful scenarios.”

Olive Leaf Extract Supplements To Lower Blood Pressure Naturally

Taking olive leaf extract supplements could be effective in helping to bring down high blood pressure naturally.

One study found that taking olive leaf extracts help men lower their blood pressure over a 6-week period.

Some studies show that olive leaf supplements can be as effective as hypertension medication. For example, taking 500 mg olive leaf extract daily could help lower blood pressure by around 11/5 mmHg.

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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.

Home Remedies For Managing High Blood Pressure

10 Ways to Lower High Blood Pressure Naturally

What is high blood pressure?

Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.

When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.

High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology.

Known as a silent killer, it usually doesnt cause symptoms until theres significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.

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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.

Follow A Healthy Diet

A healthy diet with a variety of nutritious foods, in line with the Australian Dietary Guidelines, will help keep blood pressure under control as well as your cholesterol and weight.

  • Eat 5 serves of vegetables and 2 serves of fruit every day.
  • Limit your fat intake to 20 to 35% of your total energy intake. Consume healthy unsaturated fats instead of saturated fats.
  • Reduce your salt intake to fewer than 4 grams per day if you have high blood pressure. This is less than one teaspoon of salt. Salt contains sodium, which is linked to high blood pressure.

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Foods That Lower Blood Pressure Quickly

Because diet can greatly affect blood pressure, many people wonder what they can eat to lower blood pressure fast. While there is not a single food that lowers blood pressure immediately, enjoying a healthy diet can help manage hypertensive condition.

Letâs look at what scientific research has revealed as to the best foods to eat to control hypertension.

Key Terms About Blood Pressure And Hypertension:

How to Reduce High Blood Pressure Naturally
  • Systolic blood pressure : the top number when BP is checked. This reflects the pressure in the arteries when the heart squeezes. Its by far the most important number to consider when it comes to older adults.
  • Diastolic blood pressure : the lower number when BP is checked. This reflects the pressure in the arteries when the heart relaxes.
  • Pulse: the heart rate. Automatic BP monitors report pulse along with BP. Doctors must evaluate a persons heart rate when considering a change in BP medication.
  • Hypertension: Usually defined as BP> 140/90, assuming the readings are taken in a doctors office. If only the systolic BP is high, this is called isolated systolic hypertension. This type of hypertension is very common in older adults, as aging is associated with both increases in systolic BP and decreases in diastolic BP.

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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.

High Blood Pressure And Older Adults

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High blood pressure, or hypertension, is a major health problem that is common in older adults. Your bodys network of blood vessels, known as the vascular system, changes with age. Arteries get stiffer, causing blood pressure to go up. This can be true even for people who have heart-healthy habits and feel just fine. High blood pressure, sometimes called “the silent killer,” often does not cause signs of illness that you can see or feel. Though it affects nearly half of all adults, many may not even be aware they have it.

If high blood pressure isn’t controlled with lifestyle changes and medication, it can lead to serious health problems, including cardiovascular disease such as heart disease and stroke, vascular dementia, eye problems, and kidney disease. The good news is that blood pressure can be controlled in most people.

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How Blood Pressure Is Measured

It is best to measure blood pressure when you are relaxed and sitting. Blood pressure is usually measured by wrapping an inflatable pressure cuff around your upper arm.

Blood pressure is recorded as two numbers, such as 120/80. The larger number indicates the pressure in the arteries as the heart pumps out blood during each beat. This is called the systolic blood pressure.

The lower number indicates the pressure as the heart relaxes before the next beat. This is called the diastolic blood pressure. Both are measured in units called millimetres of mercury .

How Can I Lower My Blood Pressure

Pin on Diet &  Health

High blood pressure can be treated through lifestyle changes and medicines. Everyone with high blood pressure, regardless of whether theyre on medication, should follow the lifestyle recommendations . Some people will find lifestyle improvements mean they dont need blood pressure medicines or they can take a lower dosage.

These are the Australian recommendations for lifestyle changes to lower blood pressure. If you are an older Australian or have a chronic condition , your doctor will tell you which lifestyle changes are suitable for you.

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Try These Medicinal Herbs

Herbal medicines have long been used in many cultures to treat a variety of ailments.

Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.

Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.

Heres a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:

  • black bean
  • river lily
  • Avoid daytime naps.
  • Make your bedroom comfortable.

The 2010 national Sleep Heart Health Study found that regularly sleeping fewer than 7 hours a night and more than 9 hours a night was associated with an increased rate of high blood pressure.

Regularly sleeping fewer than 5 hours a night was linked to a significant risk of high blood pressure long term .

Medicines For High Blood Pressure

Several types of medicine can be used to help control high blood pressure.

Many people need to take a combination of different medicines.

  • if you’re under 55 years of age you’ll usually be offered an ACE inhibitor or an angiotensin-2 receptor blocker
  • if you’re aged 55 or older, or you’re any age and of African or Caribbean origin you’ll usually be offered a calcium channel blocker

You may need to take blood pressure medicine for the rest of your life. But your doctor might be able to reduce or stop your treatment if your blood pressure stays under control for several years.

It’s really important to take your medicine as directed. If you miss doses, it will not work as well.

The medicine will not necessarily make you feel any different, but this does not mean it’s not working.

Medicines used to treat high blood pressure can have side effects, but most people do not get any.

If you do get side effects, do not stop taking your medicine. Talk to your doctor, who may advise changing your medicine.

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