Symptoms Of High Blood Pressure
Make sure that you get your blood pressure checked on a regular basis. This is important since high blood pressure very often does not cause obvious symptoms. Unfortunately, the effects of having high blood pressure can be extremely severe. The following health issues are all linked to hypertension :
Causes Of High Blood Pressure In The Morning
Blood pressure levels fluctuate throughout the day, with the lowest readings usually occurring when a person is asleep. Once a person rises in the morning, blood pressure levels begin to increase. Several medical conditions and lifestyle factors can also cause increases in morning blood pressure readings. Controlling these factors can help reduce blood pressure levels in the early hours.
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Why Is My Blood Pressure High In The Morning
High blood pressure is a condition that causes the force of the blood in your body to press against the walls of your blood vessels at too high of a rate. When you get your blood pressure read, it can be deemed as high if the top number reads anything over 129 mm Hg and the lower number reads anything over 79 mm Hg.
The Food and Drug Administration estimates that one in three American adults live with high blood pressure. High blood pressure has been deemed the worlds leading preventable cause of death.
Morning time can be dangerous for people living with high blood pressure. Studies have shown that blood pressure can increase the most in the morning time, which can lead to a higher likelihood of cardiac events.
Follow along to learn about the causes, who is at risk, treatment options, and more.
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Three Drinks To Lower Blood Pressure
If you’re serious about lowering your blood pressure, you probably already know to ditch high-sodium foods like deli meats, canned soups and frozen pizzas. Ditto for unhealthy fats and sugary sweets and sodas, which can pack on pounds and hike up your risk of hypertension.
But what about foods you need to eat more of? Research shows that eating plenty of fresh fruits and vegetables plus lean protein can help prevent and control high blood pressure. That’s why many folks have turned to the plant-based DASH diet, an eating plan that’s been proven in clinical trials to lower blood pressure and LDL cholesterol levels.
Pictured Recipe:Hibiscus-Pomegranate Iced Tea
Of course, what you choose to drink matters, too. Here are three refreshing beverages backed by science to help lower blood pressureplus one to avoid. Add these three to a smart diet, get started with a safe exercise program, and you’ll be on your way to better blood pressure and a healthier heart. Cheers!
Refreshing Drinks That Lower Your Blood Pressure
by Melissa Mills, RNNovember 18, 2016
Whenyou have a problem, you mightjump to finda “quickfix.” But, lets face it, there are no secret formulas or magical drinksthat will instantly loweryour blood pressure.
After a little research, we’ve discovered these tasty beverages that can make a difference. So drink up and getyour blood pressure readings moving in the right direction!
**If you’re experiencing high blood pressure, it’s important to monitor your readings.Be sure to discuss ways to get your blood pressure under control with your doctoras soon as possible to avoidlong-term complications.
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Dietary Recommendations Include Prioritizing Unprocessed Foods
Dietary recommendations from the National Heart, Lung, and Blood Institute called the Dietary Approaches To Stop Hypertension, or the DASH diet for short promote eating fruits, vegetables, whole grains, low-fat dairy, lean such as fish and poultry, beans, nuts and vegetable oils, while also limiting saturated fats, refined grains, processed foods, and added sodium.
The advantage of getting these nutrients through whole foods, rather than through supplements, is that our body is able to use them better. A number of times when we have just separated out the one nutrient that we think is good, such as omega-3 fatty acids, vitamin C, or vitamin E, and given it as a concentrated pill, it has been shown to be either not as effective or completely ineffective when compared to the natural foods, Dr. Higgins says.
Here Are A Few Important Drinks Suggested By Macrobiotic Nutritionist And Health Coach Shilpa Arora That Will Help Manage Your Blood Pressure Well
1. Apple cider vinegar
The most popular vinegar in the natural health community is the Apple Cider Vinegar. There are a plethora of benefits that this nature’s elixir encompasses in it. Loaded with potassium, ACV pushes out excess sodium and toxins from body. The presence of rennin enzyme causes the blood pressure to reduce. You could mix apple cider vinegar with some honey in a glass of water and drink it in the morning.
2. Lemon water
According to health experts around the world, starting the day with a glass of lemon water can do wonders to your overall health and fitness. Lemon water tends to cleanse your cells. Moreover, it is known to make the blood vessels soft and flexible, further lowering blood pressure. Lemon water contains vitamin C, which acts as an antioxidant, removing free-radicals from the body. A glassful of lemon water every morning can help regulate blood pressure levels.
3. Methi water
Methi or fenugreek water is high in fibre, which helps in controlling your blood pressure. Drinking fenugreek water every morning on an empty stomach may help keep your blood pressure in check.
Methi or fenugreek water is high in fibre, which helps in controlling your blood pressure
4. Chia seeds infused water
Chia seeds are said to be high in omega-3 fatty acids, which have been shown to work as a blood thinner and may reduce blood pressure. Soak chia seeds in water for half an hour and drink the water. Repeat the process daily for a month for effective results.
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What Are The Best Drinks For High Blood Pressure
Some drinks can help lower your blood pressure, including:
Low-fat dairy products like yogurt and skimmed milk can help lower high blood pressure.
A study² found that swapping full-fat dairy for a low-fat alternative can lower your blood pressure.
Full-fat dairy contains palmitic acid, which blocks signals that relax your blood vessels and allow free blood flow. When you consume palmitic acid, your arteries will remain tight and constricted, elevating blood pressure.
Growing evidence suggests that drinking at least one glass of tomato juice each day can promote your overall heart health. Researchers³ found that a daily cup of unsalted tomato juice improves systolic and diastolic blood pressure and LDL cholesterol.
Beetroot is a root vegetable with a variety of health benefits. A review found that dietary nitrate in beetroot juice can help control arterial blood pressure in the short term . These dietary nitrates contain secondary metabolites that can also help lower blood pressure.
Hibiscus tea can lower blood pressure when incorporated with other lifestyle changes.
A study of 46 patients with stage 1 hypertension divided participants into two groups. One group received a cup of hibiscus tea daily for a month, while the others followed lifestyle and dietary advice to control their blood pressure.
High Blood Pressure And Diet
Certain foods can contribute to high blood pressure, while other foods can help lower it. Following a healthy blood pressure diet can also support your efforts to lose weight. Being overweight or obese also contributes to high blood pressure. Losing just 5% to 10% of your body weight can lower blood pressure, according to the U.S. Centers for Disease Control and Prevention .
For most people, a healthy diet is just one part of the overall treatment plan for hypertension. Your doctor is likely to recommend that you increase your physical activity and make other lifestyle changes. Prescription medications are often also necessary.
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Magic Blood Pressure Reducer Juice
- 1/4cupcarrot juicelow sodium
- 1/2cuptomato juicelow sodium
- 1/2teaspoonWorcestershire sauceor to taste
- 1/8 teaspoongingerfresh minced or dried
- 1ouncelime juiceabout 1/2 lime
- Combine the beetroot powder and water in a measuring cup and mix well
- Add the carrot juice, tomato juice, Worcestershire sauce, celery seed and ginger and mix well
- Add the lime juice, pour the mixture over a glass of ice and serve
Drinks To Limit Or Avoid When You Have High Blood Pressure
While some drinks can help maintain healthy blood pressure and even lower blood pressure in people with hypertension, some drinks have negative effects and should be limited or avoided.
Coffee works as a central nervous system stimulant that activates your brain and makes you feel more alert. Some research has shown that consuming 200300mg of caffeine can temporarily increase your systolic and diastolic blood pressure.
This increase usually lasts for about three hours and has no significant long-term effect. On the other hand, frequently consuming large amounts of caffeine can cause chronic high blood pressure.
This doesn’t mean you can no longer enjoy your morning coffee or favorite caffeinated soft drink. According to a 2017 literature review of 34 studies, consuming caffeine in moderation is entirely safe and beneficial for people with high blood pressure.
The American Heart Association ¹ recommends consuming no more than one drink a day for women and two drinks a day for men. However, AHA warns that excessive alcohol intake can raise your blood pressure.
A study¹¹ on alcohol-induced hypertension suggests that high alcohol intake and hypertension are linked. It is thought that alcohol raises blood pressure because it affects the body in several ways, including unbalancing the central nervous system, increasing vasoconstriction , and decreasing baroreceptor activity .
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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.
What Is The Dash Diet
Dietary Approaches to Stop Hypertension is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein.
To start the DASH diet, follow these recommendations :
- Grains: 7-8 daily servings
- Vegetables: 4-5 daily servings
- Fruits: 4-5 daily servings
- Low-fat or fat-free dairy products: 2-3 daily servings
- Lean meat, poultry, and fish: 2 or fewer servings a day
- Nuts, seeds, and legumes: 4-5 servings per week
- Fats and oils: 2-3 daily servings
- Sweets: less than 5 servings per week.
Ask your doctor or a dietitian to help you start the DASH diet. They can tell you how many calories you need each day to maintain or get to a healthy weight. And then they can help you plan meals with foods you enjoy that meet the DASH guidelines.
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What Is High Blood Pressure
High blood pressure, also known as hypertension, is a serious medical condition in which the force of blood pushing against your arteries is higher than normal.
Your blood pressure is measured in millimeters of mercury .
The reading has two numbers. The first number is the systolic blood pressure, which is the pressure in your arteries when your heart beats.
The second number is the diastolic pressure, which is the pressure when your heart rests between beats.
Normal blood pressure should not exceed 120/80 mmHg, although there may be spikes throughout the day based on your activities.
If your blood pressure reading is consistently above 120/80mmHg, your doctor may diagnose you with high blood pressure.
Hypertension is often called a silent killer because it has no symptoms or warning signs but puts you at risk for other serious conditions involving your brain, eyes, and kidneys.
Fresh Fish Are Part Of A Heart
Many fish are a great source of lean protein while other varieties offer omega-3 fats, which some research has linked heart-health benefits, according to Harvard Health. Certain fish, such as trout, are rich in vitamin D. People usually dont get enough vitamin D from food, so this is one way to boost your intake, Dean says.
A fresh fish fillet needs only minimal preparation. Keep it low-sodium by brushing on a little olive oil, sprinkling it with cracked black pepper, and baking or grilling it for a few minutes its easy and flavorful.
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Drinks That Lower Your Blood Pressure
If you struggle with hypertension, odds are youve looked high and low for a quick and easy way to reduce your blood pressure.
The truth is that theres no single solution, but making simple changes can yield powerful results. Something as easy as expanding and evolving your beverage intake can help to keep your blood pressure at a healthy level.
While lower blood pressure may not be just a sip away, simple changes to what you sip every day can lead to some big heart health benefits.
Here are a few options to get you started.
Tips For Using Diet To Control Blood Pressure
Fiddling with diet to control cholesterol makes perfect sense. After all, some of the cholesterol that ends up in arteries starts out in food. Changing your diet to control blood pressure doesnât seem quite so straightforward. Yet food can have a direct and sometimes dramatic effect on blood pressure.
Salt certainly plays a role. But there is far more to a blood pressurefriendly diet than minimizing salt intake. Fruits, vegetables, low-fat dairy foods, beans, nuts, whole-grain carbohydrates, and unsaturated fats also have healthful effects on blood pressure.
There isnât a single âmagicâ food in this list. Instead, itâs the foundation for an all-around healthful eating strategy that is good for blood pressure and so much more. Rigorous trials show that eating strategies such as the Dietary Approaches to Stop Hypertension diet, DASH variants like the OmniHeart diet, and Mediterranean-type diets lower blood pressure in people with hypertension and those headed in that direction. They also help prevent some of the feared consequences of high blood pressure.
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How K Health Can Help
Finding the right health drink to help you control your blood pressure can be challenging.
You may need to speak with a doctor about managing your blood pressure with lifestyle changes.
Did you know you can get affordable primary care with the K Health app?
to check your symptoms, explore conditions and treatments, and if needed text with a doctor in minutes. K Healths AI-powered app is HIPAA compliant and based on 20 years of clinical data.
Does Alcohol Raise Blood Pressure
Studies have shown that continued alcohol use across several days creates a more sustained rise in blood pressure.6Because of this, consistent binge drinking and long-term heavy drinking, can lead to chronic hypertensionitself a risk factor for coronary artery disease.1
According to the journal Atherosclerosis, scientists found that binge drinking increased the development of atherosclerosis, or the hardening and narrowing of arteries, which can lead to a heart attack or stroke.8
Alcohol is high in calories and sugar and may contribute to an increase in body weight and obesity which can further elevate the risk of high blood pressure on a long-term basis.3,9,11
Previous studies have also demonstrated that a higher BMI is associated with atherosclerosis which could compound the risks of stroke or heart attack.10
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How Should You Measure Your Blood Pressure
When taking your blood pressure, its essential to refrain from any activities that could increase your blood pressure 30 minutes before you plan to take it. These activities may include smoking, exercise, or drinking caffeine. It would also be helpful to use the bathroom and sit still and be silent five minutes beforehand.
Make sure youre sitting down with your back straight. Ideally, it would be best to sit against a hard surface like a dining room chair to help maintain your posture. Do not cross your arms and legs they should be supported by a flat surface.
Place your upper arm at the same level as your heart with the end of the cuff above the bend of your elbow. Follow the instructions that came with your blood pressure machine. It may be best to take a reading more than once a minute apart to get an accurate number.
Cope With Your Emotions With Kindness
Sometimes, people eat to deal with uncomfortable or challenging emotions, which is called emotional eating.
This one of the 10 principles encourages people to find different ways to cope with how they feel. These strategies include writing in a journal, taking a walk, and calling a friend or family member.
Additionally, seeking help from a therapist may help people find the source of their difficulties and learn effective coping strategies.
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Drink Beet Juice Before Your Workouts
Research published in the Journal of Nutrition shows that beetroot juice has an important effect on blood pressure. This is thanks to their nitrates, which the body converts into nitric oxide.
“Nitric oxide relaxes blood vessels and dilates them, decreasing blood pressure,” The Nutrition Twins explain. “This can offer additional benefits for your workout since beet juice helps blood vessels dilate, increases blood flow to muscles during exercise, and decreases the number of oxygen muscles needs as they’re able to work more efficiently and move faster.
However, for ongoing benefits, the Nutrition Twins advise that you must continue to drink the beetroot juice and make it part of your routine.