Nix Your Nicotine Addiction
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If youre a heavy smoker, your blood pressure can stay elevated for extended periods of time.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.
Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.
But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.
Excessive drinking can also reduce the effectiveness of certain blood pressure medications.
What does drinking in moderation mean? The AHA recommends that men limit their consumption to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.
One drink equals:
Tips For Making Healthy Lifestyle Changes
If you suffer with high blood pressure, its easy to feel intimidated by the changes you need to make in order to improve your health. While some people may only need to work on one or two areas to reduce their blood pressuregetting more exercise or quitting smoking, for examplemost of us find that we need to improve our habits in at least 3 or 4 areas. But even if you smoke, drink heavily, are overweight, stressed out, sedentary, and eat nothing but junk and processed food, that doesnt mean you have to tackle everything all at once. Making lots of different lifestyle changes at the same time can be overwhelming. And when we feel overwhelmed, its easy to opt for doing nothing rather than doing something.
Start gradually and make one or two changes to begin with. Once those changes have become habit, you can tackle one or two more, and so on. For example, you may decide to start by giving up smokingand adopting some relaxation techniques to help with the stress of quittingthen move on to losing weight or improving your diet.
Lose the all or nothing thinking. Doing something, no matter how small, is always better than doing nothing. If youre eating healthy food during the week, for example, then resorting to takeouts at the weekends, your blood pressure and overall health will still be in better shape than if you were eating takeout every day.
How To Lower Blood Pressure: 5 Natural Ways
Studies over the past 20 years have shown that the majority of people in economic developing countries have blood pressure numbers that are higher than they should be, with many experiencing;high blood pressure.
In fact, there are millions of people all over the world who are struggling with high blood pressure symptoms, or hypertension. As of 2008, the prevalence of elevated;blood pressure among adults over 25 years old was about 40 percent worldwide. Approximately 75 million American adults thats 32 percent, or 1 in every 3 adults suffer from high blood pressure.
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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 .
Causes Of High Blood Pressure
Theres no single cause of high blood pressure, but rather many contributing factors. Some are out of your control, such as age, race, gender, and family historyblood pressure tends to increase over the age of 70, affects more women than men over the age of 55, and is more common in African Americans than Caucasians, perhaps due to a genetic sensitivity to salt.
Many other risk factors for hypertension are within your control. Being overweight, eating a poor diet high in salt, smoking, drinking excessively, and not getting enough physical exercise can all impact your blood pressure.
There are also specific substances that can raise your blood pressure, such as:
- Caffeine, including coffee, tea, soda, and energy drinks.
- Prescription medications, including some of those used to treat ADHD, birth control pills, corticosteroids, atypical antipsychotics, MAOIs and SNRIs used to treat depression, and some cancer drugs. ;
- Nonsteroidal anti-inflammatory drugs , such as aspirin and ibuprofen .
- Cough and cold medications containing decongestant or NSAIDs.
- Herbal supplements, such as ephedra and yohimbine.
- Recreational drugs, such as cocaine and methamphetamine.
- Licorice found in some candies and gum.
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Keep Yourself At A Healthy Weight
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.
What Is High Blood Pressure
High blood pressure, referred to as hypertension -is defined as elevated blood pressure in arteries persistently. The level of Blood pressure in a healthy person is 120/80 mm of Hg. It can be high or low according to underlying causes. High blood pressure should be diagnosed by assessing at least one of the following criteria
- Systolic blood pressure over 130 mm Hg
- Diastolic blood pressure over 80 mm Hg
- Both systolic and diastolic values above these levels
You can manage high blood pressure with different medications, such as beta-blockers with dietary and lifestyle changes. The research found that with these medicines, many herbs are also beneficial to control high BP. Here are some herbs that may help to lower your blood pressure
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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.
Eating To Reduce High Blood Pressure
Small changes in your diet can make a big difference in your health.
Keeping your blood pressure and weight in check may reduce your risk for a host of potential health problems down the road from diabetes to heart disease. If your blood pressure is too high, changing your diet and losing a little weight just might be the ticket to lowering it.
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Can You Drink Green Tea If You Have Low Blood Pressure
A lot of people suffer from low blood pressure. The condition can make you feel dizzy without a warning. It occurs only because the amount of blood flowing to your head is not sufficient.
Mild cases of low blood pressure or hypotension can be easily dealt with using simple home remedies.
Sipping on green tea is one great way to get your low blood pressure back to normal. A single cup of green tea has 25 mg of caffeine that works really well in enhancing your bodys blood flow.
However, it is best advised to consume the tea within limits.
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.
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Get The Facts On Alcohol And Blood Pressure
Many of us like to have a drink when we go out with friends or family. The right concoction can make a delicious dish even better or help set the mood for a fun evening. But alcohol and blood pressure dont always mix well.
Drinking a lot can raise your blood pressure, which puts you at greater risk for a wide variety of further cardiovascular issues. So when you decide to drink, its important not to have too much.
How much is too much? If youre a woman, try not to have more than one drink per day. For men, no more than two drinks per day. A standard drink is a 12 oz. beer, a 5 oz. glass of wine or 1.5 oz. of spirits.
However, if youve already been diagnosed with high blood pressure, your doctor may advise you on a different daily limit, or suggest you cut out alcohol completely.
And just to clear something up: Red wine isnt necessarily good for your heart the research is still unclear and we still suggest moderation.
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.
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You Can Fight High Blood Pressure
While heart disease is still the No. 1 killer in the United States and around the world, death rates have decreased significantly. Earlier and better treatment of high blood pressure has played a key role in that decrease.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.
Get In A Quiet Room And Calm Yourself Down
If you are in a crowded place, shelter yourself in a quiet room immediately.;
The undertone is to get away from the crowd. High BP triggers anxiety and breathlessness which needs isolation.
However, its advisable to keep a friend around just in case the situation goes out of hand.
But it is important to get away from the crowd and focus on yourself to get a hold of yourself.;
Erratic heartbeat, ragged breathing, and flashes of warmth are signs of hypertension. Therefore, these are the signs you should look out for!
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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.
Amazing Catechins Keep Your Heart Healthy
Green teas contain organic compounds known as polyphenols, which are a type of antioxidant. Polyphenols can be broken down into many subcategories, including a group called flavonoids, which contain catechins. Catechins are tiny powerhouse antioxidants found in green tea that destroy free radicals and improve your vascular system.
Catechins help to improve endothelium-dependent vasodialation, which means it helps to increase the size of your arteries, lowering your blood pressure. Arteries narrow with age when the endothelium lining of arteries cease to function properly. Because of this, different medical conditions such as plaque build-up can occur, which in turn raises blood pressure.
To get the most from catechins, be sure to steep your tea slightly longer than you normally would. The longer the tea steeps, the more catechins it will contain.
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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.
Sudden Spike In Blood Pressure Can Be Serious
Blood pressure is a measurement of the force that blood applies to your arterial walls as it pumps from your heart throughout your body. It also represents how hard your heart is working to push the blood. When blood pressure is higher, it means the heart must work harder to push blood through your system. In turn, the risk of heart disease or heart attack increases.
According to 2014 data, high blood pressure accounts for roughly 1,100 deaths every day in the United States, and only about half of all people with high blood pressure have it under control.
Disturbingly, most people may not even be aware that they have the condition, or are at least on the verge of becoming hypertensive. Some risk factors for high blood pressure include:
- Eating a high sodium/low potassium diet
- Not getting enough exercise/physical activity
- Overactive thyroid
- Overactive adrenal glands
A normal blood pressure is in the range of 120 mmHg/80 mmHg . The higher number represents systolic blood pressure and the lower represents diastolic. Prehypertension arises when systolic and diastolic pressures exceed these numbers, and hypertensionor high blood pressurearises when blood pressure reaches 140 mmHg/90mmHg.
Sometimes, however, something causes blood pressure to spike unexpectedlyand the higher your resting blood pressure is, the greater your risk of suffering a severe cardiac event becomes. Therefore, knowing how to lower blood pressure fast is very important.
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Stop Using Your Phone 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.
Cut Added Sugar And Refined Carbs
Theres a growing body of research showing a link between added sugar and high blood pressure 00649-8/fulltext” rel=”nofollow”>30, 31).
In the Framingham Womens Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day .
Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure .
And its not just sugar all refined carbs, such as the kind found in white flour convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs .
Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.
Berries are full of more than just juicy flavor.
Theyre also packed with polyphenols, natural plant compounds that are good for your heart.
Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation .
One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables .