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HomeExclusiveWhat To Do To Lower Your Blood Pressure

What To Do To Lower Your Blood Pressure

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High Blood Pressure In Older People

The target blood pressure reading for the over-80s is below 150/90 mmHg when it’s measured in the clinic or surgery, and below 145/85 mmHg for home readings.

While there are definite benefits from taking medicines to reduce blood pressure if you’re under the age of 80, it’s less clear it’s useful if you’re over 80.

It’s now thought that if you reach 80 while you’re taking medicine for high blood pressure, it’s fine to continue treatment provided it’s still helping you and is not causing side effects.

If you’re diagnosed with high blood pressure and you’re aged over 80, your doctor will also consider your other health risk factors when deciding whether to give you treatment for the high blood pressure.

Page last reviewed: 23 October 2019 Next review due: 23 October 2022

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High Blood Pressure Treatment

The Best Foods for Lowering Your Blood Pressure  Texila ...

The best way to lower blood pressure begins with changes you can make to your lifestyle to help lower your blood pressure and reduce your risk of heart disease. Additionally, your doctor may prescribe medicine to lower your blood pressure. These are called antihypertensive medicines.

The goal of treatment is to reduce your blood pressure to normal levels. Your doctor may prescribe medicine thats easy to take and has few, if any, side effects. This treatment is highly successful. If your blood pressure can only be controlled with medicine, youll need to take the medicine for the rest of your life. It is common to need more than one medicine to help control your blood pressure. Dont stop taking the medicine without talking with your doctor. Otherwise, you may increase your risk of having a stroke or heart attack.

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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.

Consider Taking Vitamins And Supplements

Research shows that a few vitamins and minerals may be helpful in lowering blood pressure. But talk to your doctor before taking any. Make sure they know everything you take.

  • Vitamin C: This has antioxidants that protect the linings of your blood vessels. Orange juice is a good source, as are fruits like kiwi and strawberries, and vegetables like broccoli, kale, tomatoes, and sweet red peppers. Adults should get 400 mg per day.
  • Potassium: This helps your body get rid of sodium through your pee. Men should aim for 3,400 mg a day, and women around 2,600. Itâs found in fruits like bananas and prunes and vegetables like potatoes, tomatoes, and artichoke.

  • Vitamin D: This helps make the enzyme renin, which is linked to blood pressure health. You can get vitamin D from fatty fish, like salmon or mackerel, or milk. You also can absorb vitamin D from sunlight or take it in a supplement.

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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.

  • Exercise. Doctors recommend at least 150 minutes per week of exercise to help reduce blood pressure. Brisk walking is excellent for reducing blood pressure and improving overall cardiovascular health, but other exercises can work too. Try jogging, riding a bike, swimming, dancing, or interval training to get your aerobic exercise. Strength training is also important to your heart health and can help reduce blood pressure.
  • Eat a heart-healthy diet. Eating a well-balanced diet with lots of fruits, vegetables, whole grains, nuts, and seeds that is also low in sodium, saturated fat, added sugar, and cholesterol is important for your heart. There is a diet specifically geared toward lowering blood pressure. Its called the DASH diet, which stands for dietary approaches to stop hypertension. Talk to your doctor or make an appointment with a dietitian if you need help making changes to your diet.
  • 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.

    Top Foods For A High Blood Pressure Diet

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    One of the best things you can do to lower your blood pressure is to eat a healthy, high blood pressure diet. Read on below to find out more about what foods are good for high blood pressure.

    • High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. If youre wondering how can you stabilize your blood pressure, eating foods high in healthy fiber can definitely help.
    • Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,5002,000 mg daily.
    • High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, avocados and bananas.
    • Omega-3 rich foods: Consume omega-3 rich foods like grass-fed beef, wild caught salmon, chia and flax seeds to reduce inflammation.

    8 Foods That Reduce Blood Pressure:

    1. Dark chocolate:

    Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure.

    2. Garlic:

    Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure.

    3. Spinach:

    Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.

    4. Sunflower Seeds:

    5. Bananas:

    6. Tomatoes:

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    How To Lower Blood Pressure For A Blood Pressure Test

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    Prevent High Blood Pressure

    Practice healthy living habits, like being physically active, to help prevent high blood pressure.

    By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Practice the following healthy living habits:

    How To Lower Blood Pressure Naturally

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    The term lifestyle changes implies you will need to change your habits to bring your blood pressure down. Broadly speaking, these modifications are natural non-pharmaceutical ways of lowering blood pressure. Six methods have been proven effective in clinical studies, and two others are recommended:

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    What Causes High Blood Pressure

    Risk factors for developing high blood pressure include:

    • Family history
    • Gender
    • Up to age 64, men are more likely to develop high blood pressure than women
    • At age 65 and older, women are more likely to develop high blood pressure than men
  • Race: African-Americans tend to develop high blood pressure more frequently than people of other races in the U.S.
  • Risk factors for developing high blood pressure that can be prevented or managed include:

    What Are The Symptoms Of High Blood Pressure

    Most people who have high blood pressure do not have symptoms. This is why its sometimes called the silent killer. It is very important to have your blood pressure checked regularly.

    Some people experience headaches, nosebleeds, or shortness of breath with high blood pressure. However, those symptoms can mimic many other things . Usually, these symptoms occur once blood pressure has reached a dangerously high level over a period of time.

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    Practice Breathing In Your Left Nose

    Breathing deeply through your left nose will relax blood vessels and reduce stress hormones, thereby helping you control your blood pressure.

    Doing:

    • Sit on the floor or in a chair in a comfortable position, straight back.
    • Place your left hand on your stomach.
    • Cover your right nostril with your right thumb.
    • Take a deep breath with your left nose, hold for a few seconds, then exhale.
    • Breathe slowly and deeply with your left nose for 3-5 minutes.

    Sudden Spike In Blood Pressure Can Be Serious

    How To Lower Blood Pressure Naturally [2021]

    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:

    • Prehypertension
    • 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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    What Is Good Blood Pressure

    A good, normal blood pressure readingtaken while seated, with a blood pressure cuffshould be 120/80. The first number is the systolic blood pressure , and the second is the diastolic blood pressure . Anything over that is either considered elevated or high.

    Those numbers apply across the board for adults over the age of 18, Dr. Osborne says. He notes that decades ago, good blood pressure numbers varied based on age, limits some people still cling to today. But in actuality, its all standardized to 120/80.

    The vast majority of hypertension out there is in adults, he says. Its independent of age. It doesnt matter whether youre 21 or 81. The numbers are the same.

    For adults, that is. For kids, its a little different. Blood pressure numbers are based on population and age, and are generally lower than with adults. Theres not a standardized set of guidelines for children, but certainly if you come across a kid that repeatedly has blood pressures that would be high according to the adult category, its high, Dr. Osborne explains.

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