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What Can I Do To Lower Blood Pressure

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What Are Symptoms Of High Blood Pressure

High blood pressure is often called the silent killer because many people who have it dont have any symptoms. The only one way to know for sure if you have high blood pressure is to have a health professional measure it.

In rare cases, severe high blood pressure can cause or be accompanied by symptoms including:

  • Blood spots in the eyes
  • More common in people who also have diabetes
  • Facial flushing

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Check Your Blood Pressure

High blood pressure is common and often has no symptoms. The only way to know if you have high blood pressure is to have your blood pressure checked.

Health professionals such as nurses, pharmacists and doctors can check your blood pressure with a simple test.

High blood pressure increases your risk of having a heart attack or stroke, but there are things you can do to lower your blood pressure.

Reducing your blood pressure can make a big difference to your health and help prevent development of stroke or heart disease.

Keep Yourself At A Healthy Weight

Pin on Healthy Lifestyle Group Board

Having overweight or obesity increases your risk for high blood pressure. To determine whether your weight is in a healthy range, doctors often calculate your body mass index . If you know your weight and height, you can calculate your BMI at CDCs Assessing Your Weight website. Doctors sometimes also use waist and hip measurements to assess body fat.

Talk with your health care team about ways to reach a healthy weight, including choosing healthy foods and getting regular physical activity.

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Consider Cutting Back On Caffeine

Caffeine raises your blood pressure, but the effect is temporary. It lasts 45 to 60 minutes and the reaction varies from individual to individual .

Some people may be more sensitive to caffeine than others. If youre caffeine-sensitive, you may want to cut back on your coffee consumption, or try .

Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.

One older study indicated that caffeines effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject .

Dont Take Unnecessary Risks With Your Eyesight

As we age, we expect to have some difficulty with our vision. Many people dont realize that the problems they are having with their vision are not simply a normal result of aging. Glaucoma can sneak up on people because some of the symptoms are difficult to spot. Even people who have never had a vision problem should begin to have regular eye exams after age 40. Make sure that you tell your eye doctor all the changes you may have noticed in your vision. They can only help if they know there is a problem.

There are a few steps you can take on your own to improve or prevent glaucoma.

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Who Is At Risk For High Blood Pressure

Anyone can develop high blood pressure, but there are certain factors that can increase your risk:

  • Age – Blood pressure tends to rise with age
  • Race/Ethnicity – High blood pressure is more common in African American adults
  • Weight – People who are overweight or have obesity are more likely to develop high blood pressure
  • Sex – Before age 55, men are more likely than women to develop high blood pressure. After age 55, women are more likely than men to develop it.
  • Lifestyle – Certain lifestyle habits can raise your risk for high blood pressure, such as eating too much sodium or not enough potassium, lack of exercise, drinking too much alcohol, and smoking.
  • Family history – A family history of high blood pressure raises the risk of developing high blood pressure

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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 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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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.

Ways To Lower Your Blood Pressure

Foods that Lower Pressure + the High Blood Pressure Diet ...

1. Maintain a healthy weight

Being overweight is a major risk factor for high blood pressure. You will need to maintain a body mass index between 18.5-24.9 kg/m2.

2. Reduce central obesity

Having excess fat around the waistline puts you at risk of hypertension and related heart disease. You can reduce the fat around your middle through various exercises, including jogging, walking, hiking, rowing, swimming and high-intensity interval training .

3. Stay physically active

The American Heart Association recommends doing 90-150 minutes of physical activity spread throughout the week or at least 30 minutes each day for at least 5 days a week.

4. Quit smoking

Smoking causes the buildup of plaque in the blood vessels that leads to high blood pressure. Try to quit smoking and avoid exposure to secondhand smoke. Ask your doctor if you need help figuring out the best way to do this. Joining a program designed to help you quit smoking may help.

5. Get enough sleep

Lack of sleep increases your chances of developing health conditions that cause high blood pressure. Try to get between 7-9 hours of good quality sleep each night.

6. Manage stress

Stress releases hormones that temporarily raise blood pressure. Learn to manage stress by doing activities that relax you and make you feel good. These may include simple things like taking a long walk in nature, listening to music, or pursuing hobbies you enjoy. You can also try deep breathing and meditation techniques.

7. Eat heart-healthy foods

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What Can I Do To Lower My Blood Pressure

Heres how to lower blood pressure with lifestyle changes:

  • Exercise: Make regular physical activity part of your daily routine even just a half hour per day can boost health and help you achieve a healthy weight. Aerobic exercise in particular has been studied as a possible non-pharmacological treatment for high blood pressure. Try taking the stairs at work or walking around while youre on the phone.
  • Weight loss : Even losing just two pounds can lower systolic blood pressure, Dr. DePalma says. Usually, if someone loses up to 5% of his or her body weight, it will have a significant impact on blood pressure.
  • Avoid all nicotine: Skip this stimulant in all its forms, like smoking, vaping, patches, and chew.
  • Avoid drugs: Recreational drugs can affect your blood pressure in addition to every other part of your life.
  • Monitor your medications: Some medications and supplements can alter the effectiveness of blood pressure medication.
  • Practice mindfulness: Reduce stress and your blood pressure with reduce with it. Try deep breathing exercises when you feel your blood pressure rising.

Cut Back On Sugar And Refined Carbohydrates

Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.

A 2010 study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.

The low-carb diet lowered blood pressure by 4.5 mm Hg diastolic and 5.9 mm Hg systolic. The diet of low-fat plus the diet drug lowered blood pressure by only 0.4 mm Hg diastolic and 1.5 mm Hg systolic .

A 2012 analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic .

Another side effect of a low-carb, low-sugar diet is that you feel fuller longer, because youre consuming more protein and fat.

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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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