Wednesday, November 30, 2022
HomeExclusiveHow To Reduce Your Blood Pressure

How To Reduce Your Blood Pressure

Stop Using Your Phone Immediately

How to lower your Blood Pressure IMMEDIATELY

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.

Popular Weight Loss Diets Reviewed

There are many weight loss diets out there.

Some focus on reducing your appetite, while others restrict calories, carbs, or fat.

Since all of them claim to be superior, it can be hard to know which ones are worth trying.

The truth is that no one diet is best for everyone and what works for you may not work for someone else.

This article reviews the 9 most popular weight loss diets and the science behind them.

Lemongrass For High Blood Pressure

Several studies have shown that lemongrass can lower blood pressure. One such study found that people who drank lemongrass tea every morning for two weeks had lower blood pressure than those who didnt drink the tea. Another study showed that consuming lemongrass decreases systolic blood pressure.

Lemongrasss blood pressure-lowering properties can be attributed to the antioxidants it contains, particularly quercetin. Quercetin is a flavonol thats also present in apples, berries and onions. As an antioxidant, quercetin helps reduce inflammation. It is also known to reduce your heart disease risk.

Lemongrass is also a good source of potassium. This essential mineral works by relaxing your blood vessels for better circulation and lower blood pressure.

Additionally, the antioxidants in lemongrass help prevent bad cholesterol from building up along your arteries, which can otherwise raise your risk of heart disease and its complications. Lemongrass is also a good source of other essential nutrients, including vitamins A and C, zinc, magnesium, phosphorus, calcium and iron.

To use lemongrass to lower high blood pressure, steep dried or fresh lemongrass stalks in hot water for five minutes. Strain and add honey if desired. Aside from reducing blood pressure, drinking lemongrass tea can help detoxify your body of toxins and other waste products by making you urinate more frequently.

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How Can I Reduce My Blood Pressure

In the first part of this two part series on blood pressure we discussed what blood pressure is, its causes and how you can identify high blood pressure. In this article we will discuss what you can do to reduce your blood pressure.

How can I reduce my Blood Pressure?

Everyone can benefit from taking measures to lower blood pressure. Even if you have a healthy blood pressure you can still take steps to ensure it remains healthy. The following lifestyle modifications can help significantly lower your blood pressure:

  • Maintain a healthy weight
  • Try to manage stress

1. Maintain a healthy weight

It is well researched that being overweight can lead to an increased risk of high blood pressure. Maintaining a well balanced diet can considerably reduce your blood pressure. Losing as little as 10% of excess weight can lower blood pressure.

Being overweight is also a risk factor for heart disease and diabetes.

Consult with your GP/Nurse to set realistic achievable goals for weight reduction.

10% weight reduction can lower your BP by 10-20mmHg.

2. Stop Smoking

If you smoke, stop! Smoking is another major risk factor for heart disease and stroke. Once you quit, your risk of having a heart attack will be halved within two years. There are lots of different methods to help make quitting easier. Consult with your GP/Nurse to see what is suitable for you.

3. Reduce your salt intake

Tips for cutting down on your salt intake

4. Increase your intake of fruit and vegetables

Meditate And Practice Om Chanting

5 Easy Ways to Lower Your Blood Pressure Naturally

Meditation, deep breaths and yoga have more profound effects than you can imagine.

Consider it a personal experience, but deep breaths and chanting om is a solution. It is a way to control high BP immediately.

High blood pressure increases heart rate and causes erratic breathing.

At the time of panic, all you need to focus on is your breathing.

Many times, situations go out of hand due to less oxygen supply in the body.

So, focus more on internal strength even at those critical seconds. Try to listen to calm music.

You need to stay calm for those brief moments and not give up on yourself.

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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.

Drink Milk Coconut Water And Cranberry Juice

Milk is a superfood. It consists of potassium, calcium, and Vitamin D. These nutrients are directly proven to lower blood pressure immediately.

Coconut water is highly rich in potassium, electrolytes, and minerals. These nutrients are an immediate solution to hypertension.

Not only that, at times, deficiency of these minerals can cause hypertension.

A study in West Indian Medical Journal proved that coconut water drops the pressure by margins.

Cranberry juice is rich in proanthocyanidins. This helps in reducing high BP by dilating blood vessels and increasing blood flow.

Articles published in Nature, 2016 proves that berry juice lowers systolic blood pressure.

However, milk is not suitable for everyone as people have lactose intolerance.

Thus, consultation with a doctor before the change in diet is advisable.

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Natural Approaches To Lowering Blood Pressure

Conditions

High blood pressure, also known as hypertension, is a common condition that requires the heart to pump harder than desired due to increased pressure and stiffness in the arteries. Affecting hundreds of millions of people worldwide one in every four adults this condition often causes no symptoms, leaving many with high blood pressure undiagnosed. For this reason, hypertension has been called the silent killer. High blood pressure is known to increase the risk of heart attack, stroke, heart failure and kidney disease, especially if left untreated.

Blood pressure consists of two numbers, traditionally measured in millimeters of mercury . The first number is the systolic blood pressure and the second is diastolic pressure. Blood pressure is expressed as 120/80 .

  • Systolic blood pressure: the pressure your heart exerts on your arteries when pumping.
  • Diastolic blood pressure: the pressure in the arteries when the heart is at rest.

Those with high blood pressure need to be under the care of their personal physician.

Blood Pressure Interpretation:

  • Normal blood pressure: < 120 / 80
  • Elevated Blood Pressure: > 120-129/ 80-89
  • Hypertension : 130-139/ 80-99
  • Hypertension : Over 140/90

*Values are different for children

What Else Can Help

Natural Ways to Lower Blood Pressure

In addition to adding hypertension-lowering drinks to your diet, you can try the following to help lower your blood pressure:

  • Get moving. Incorporating physical activity into your daily routine may be as effective at lowering blood pressure as some medications. The American Heart Association recommends 150 minutes per week of moderate activity or 75 minutes per week of vigorous activity for health benefits.
  • Shed excess pounds. If youre overweight or obese, your heart has to work harder to pump blood throughout your body. Even losing just a few pounds can help lower your blood pressure.
  • Check out the DASH diet. The DASH diet, which was specially designed to prevent and treat hypertension, emphasizes unprocessed foods like fruits and vegetables, whole grains, and lean proteins.
  • Quit smoking. Each cigarette you smoke triggers a short-term increase in your blood pressure. Over the long-term, tobacco use can harden your arteries which, in turn, can lead to high blood pressure.
  • Limit stress. Chronic stress can contribute to high blood pressure. Avoid stressors when you can, and try to find healthy ways to manage your stress. While not all sources of stress can be eliminated, setting aside time for relaxation may help calm your mind and lower your blood pressure.

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Lose Extra Pounds And Watch Your Waistline

Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep , which further raises your blood pressure.

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds can help to reduce your blood pressure.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general, women are at risk if their waist measurement is greater than 35 inches. These numbers vary among ethnic groups so consulting with a doctor is best when determining an individuals ideal waist measurement.

Lower Your Blood Pressure Right Now For Dot Physical: 2020

Taking your DOT physical can be nerve wracking. Especially if you have high blood pressure.

The following guide is merely a collection of tips and tricks drivers have used to help them lower their blood pressure temporarily as well as for the long term

We are not medical professionals and we suggest that if you have high blood pressure, that you take it seriously and work adamantly to lower it in the long run for overall safety while you are on the road. A visit to your doctor is the best way to get advice on how to lower blood pressure. None of the tips to lower blood pressure here are a guarantee and should be treated as such.

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When Treatment Is Recommended

Everyone with high blood pressure is advised to make healthy lifestyle changes.

Whether medicine is also recommended depends on your blood pressure reading and your risk of developing problems such as heart attacks or strokes.

Your doctor will carry out some blood and urine tests, and ask questions about your health to determine your risk of other problems:

  • if your blood pressure is consistently above 140/90mmHg , but your risk of other problems is low you’ll be advised to make some changes to your lifestyle
  • if your blood pressure is consistently above 140/90mmHg and your risk of other problems is high you’ll be offered medicine to lower your blood pressure, in addition to lifestyle changes
  • if your blood pressure is consistently above 160/100mmHg you’ll be offered medicine to lower your blood pressure, in addition to lifestyle changes

Limit Saturated And Trans Fats

Pin on Health

The AHA recommend that people limit their daily intake of saturated fats. According to the AHA, saturated fats should make up no more than 120 calories of a 2000 calorie-per-day diet.

The AHA also recommend avoiding trans fats, which can increase bad cholesterol levels while decreasing good cholesterol levels. Like high blood pressure, trans fats increase a persons chances of developing heart disease and stroke.

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Drugs Vs Lifestyle Change

First, keep in mind that drugs have limited success. Most studies on diuretics and other blood pressure-lowering drugs suggest they lower the risk of cardiovascular events among those with blood pressure between 140/90 and 159/99 by 15 to 20%.3 The problem is, with this range of blood pressure, the risk of cardiovascular-related deaths has increased by 300 to 400% compared to people with normal blood pressure.

So, while treating hypertension with drugs is generally better than no treatment, it is far from a cure, asserts Dr. Fruge.

Blood Pressure Foods To Avoid

  • High sodium foods: Sodium raises blood pressure avoid high sodium processed foods, pickles, olives or canned foods.
  • Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
  • Sugar: High sugar consumption is connected to high blood pressure.
  • Caffeine: Too much caffeine can cause an increase in blood pressure.
  • Alcohol: Narrows arteries and can increase blood pressure.

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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.

Diet For Lowering Blood Pressure

Lowering Blood Pressure in 5 Minutes

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.

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How Long Will It Take To Lower Blood Pressure

With a strict diet and lifestyle changes, high BP can be lowered in 2-3 weeks.

However, there are categories in high blood pressure. So, first watch out for these categories:

Elevated Blood Pressure

The reading shows around 120-129/80. It is called pre-hypertension.

Stage I Hypertension

The reading varies from 130-139/90.

Stage II Hypertension

The readings vary from 140/90 or higher.

Hypertensive Crisis

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 also eases tension in your blood vessels. However, diets rich in potassium may be harmful to individuals with kidney disease, so talk to 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:

17 ). Popular high-salt items include deli meats, canned soup, pizza, chips, and 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 labels. According to the U.S. 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 (

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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 .

Lose Extra Body Weight

10 Ways to Lower High Blood Pressure Naturally

If you take medication for high blood pressure, tell your health care provider if youve lost weight. They may need to adjust the amount of blood pressure medicine you take.

To help you reach and maintain a healthy body weight:

  • Keep a food diary. Monitoring what you eat, how much, when, and why can help you see where you can start making changes. It can also help you track your progress towards breaking old habits and adding new healthy habits
  • Fill half your plate with vegetables and fruit at lunch and dinner. Vegetables and fruit are naturally low in calories, high in vitamins and minerals, and help to satisfy your hunger

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Small Changes Can Make A Big Difference In Your Blood Pressure Numbers

If you suddenly find yourself with high blood pressure under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury , meaning more people now meet the criteria for stage 1 hypertension.

While you shouldn’t shrug off the change, there’s also no need to panic. “Obviously, nothing happened overnight inside a woman’s body or to her health with the release of the guidelines,” says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School.

The change, however, should spur you to take your blood pressure seriously. “These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we’ve gained from large trials into clinical practice, they will help thousands of people,” says Dr. Fisher.

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