Try Meditation Or Yoga
Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods to reduce stress. A 2012 study notes that one university program in Massachusetts has had more than 19,000 people participate in a meditation and mindfulness program to reduce stress .
Yoga, which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure.
A 2013 review on yoga and blood pressure found an average blood pressure decrease of 3.62 mm Hg diastolic and 4.17 mm Hg systolic when compared to those who didnt exercise. Studies of yoga practices that included breath control, postures, and meditation were nearly twice as effective as yoga practices that didnt include all three of these elements .
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.
What Is High Blood Pressure
High blood pressure, also known as hypertension, has been linked to many abnormal conditions in the human body. It contributes to organs not functioning as they should and increases the risk of organ failure.
Your blood circulates through your body because your heart pumps it. Your veins and arteries are the blood supply and return lines from and to your heart. For blood to move, it needs to be under pressure within these tubes.
Everyone has a pressure that is normal for their body. When your heart beats, this pressure is called systolic pressure and is represented by the first number of your blood pressure reading.
When your heart relaxes between beats, the pressure in your veins and arteries is called diastolic pressure. This is the second number in your blood pressure reading.
Blood pressure is measured in millimeters of mercury because the first accurate pressure measuring device used mercury as the gauge.
Normal blood pressure can range up to 120/80 mmHg. High blood pressure is usually diagnosed at 140/90 mmHg.
Doctors have known for many years how to treat high blood pressure to ensure people live a long and happy life. They have identified many foods that you can eat which can lower your blood pressure. These foods also reduce the risk of someone developing high blood pressure.
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Take Help From Family And Friends
It is advised to seek help from family, friends, and neighbors in case of uneasiness.
Visiting a crowded function increases the risk of hypertension by almost 52%.
Wondering how to quickly lower blood pressure in minutes?
One way is to be careful about your surroundings. If visiting someplace which might trigger anxiety, go with a family member.
That way, even if you feel mild discomfort, youll have someone by your side. It is good to have a known face around the time of crisis.
Remember hypertension is a product of irregular lifestyle and stress. If you have a close friend around, you might feel less anxious already.
How Can I Prevent High Blood Pressure
You can help prevent high blood pressure by having a healthy lifestyle. This means
If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.
NIH: National Heart, Lung, and Blood Institute
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Potassium And Your Diet
The recommended potassium intake for an average adult is 4,700 milligrams per day.
Many of the elements of the DASH diet fruits, vegetables, fat-free or low-fat dairy foods and fish are good natural sources of potassium. For example, a medium banana has about 420 mg of potassium and half a cup of plain mashed sweet potatoes has 475 mg.
Other potassium-rich foods include:
- Fat-free or low-fat milk
- Fat-free yogurt
- Grapefruit and grapefruit juice
Hypertension Diet: The 2p Snack That Can Lower Blood Pressure And High Cholesterol
A review of 21 studies found eating pistachios reduced peopleâs systolic number by 1.82mm/Hg and the dystolic number by 0.8 mm/Hg.
Just make sure you opt for unsalted pistachios: salt is to be avoided when youâre following a diet to lower blood pressure.
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How Is High Blood Pressure Diagnosed
High blood pressure usually has no symptoms. So the only way to find out if you have it is to get regular blood pressure checks from your health care provider. Your provider will use a gauge, a stethoscope or electronic sensor, and a blood pressure cuff. He or she will take two or more readings at separate appointments before making a diagnosis.
|Blood Pressure Category|
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For children and teens, the health care provider compares the blood pressure reading to what is normal for other kids who are the same age, height, and gender.
What Is The Dash Diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is one of the most effective dietary ways to lower your blood pressure. The DASH diet is low in sodium , high in fruits, vegetables and whole grains, and low in foods that are high in saturated fats. has been ranked the healthiest overall diet by a panel of experts from U.S. News and World Reports, says Jeff Landsman, MD, primary care provider at Mercy Personal Physicians in Lutherville, Maryland.
Fish, chicken, and vegetable protein are highlighted as great choices, with an emphasis on the whole grains that provide so many of the unique dietary fibers that we need, says , Ph.D., emeritus professor of nutrition at St. Catherine University in St. Paul, Minnesota.
This diet for high blood pressure, which has been studied for almost 30 years, is proven to both lower blood pressure and reduce the risk of nearly all chronic diseases. In fact, in a recent meta-analysis that involved over 900,000 subjects, The DASH dietary pattern was associated with a nearly 20% decreased risk of cardiovascular disease, coronary heart disease, stroke, and diabetes, says Jones.
Whats more, many people have success following the DASH eating plan because it contains the foods theyre used to, and it follows familiar eating patterns, which greatly improves their chance of long-term success.
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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.
Meditate And Practice Om Chanting
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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Diagnosis For High Blood Pressure
Only a licensed healthcare professional can diagnose high blood pressure.
It is a natural occurrence as we age, so anyone can develop high blood pressure. Whether youre obese or overly muscular, if you are overweight then you have a higher chance of developing high blood pressure.
Men are more likely to develop high blood pressure before the age of 55. Women tend to develop the condition more than men after age 55. A persons race also influences whether they develop high blood pressure.
What To Eat To Prevent Or Manage High Blood Pressure
A heart-healthy diet helps prevent heart disease as well as high blood pressure, a major contributor to heart disease. What is a heart-healthy diet? Its a diet rich in:
- Whole grains
- Low-fat or nonfat dairy products
- Lean proteins
- Good fats found in products such as vegetable oils, nuts, and seeds
The DASH eating plan, which has been clinically proven to lower blood pressure, provides a framework for incorporating these heart-healthy foods into your diet. Although the name says its for people with high blood pressure, people with normal blood pressure levels who follow a DASH eating style can lower their risk of developing high blood pressure.
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Pick Dark Chocolate Berries Or A Banana Instead
In addition to reading nutrition labels, consider switching up your daily treats by choosing one of these tasty alternatives:
- Dark chocolate. Dark chocolate has many flavonoids, a natural antioxidant that can cause your blood vessels to open more widely to support better cardiovascular health.
- Berries. Berries are a rich source of polyphenols, another kind of antioxidant that helps reduce inflammation and lower blood pressure.
- Bananas. Bananas have a lot of potassium, which helps counteract the effects of sodium and reduces tension in your blood vessels.
As with all things, moderation is key. Chocolate, berries and bananas still contain sugar and you dont want to go on a snack attack. But making smart changes to your snacking habits are easy ways to work in foods that can help reduce your blood pressure and satisfy your hunger.
Dash Diet: Healthy Eating To Lower Your Blood Pressure
Did you know? What you eat can affect your blood pressure. A healthy eating plan can either help you prevent high blood pressure or reduce blood pressure that is already too high.
The #1 healthy eating approach shown to lower blood pressure is called the DASH eating plan. The DASH eating plan can lower blood pressure by up to 11 mmHg. Nutritional therapy for high blood pressure is so important, that it is included in the national clinical practice guidelines for cardiovascular disease, and kidney disease.
The DASH eating plan emphasizes foods with dietary sources of calcium from low fat dairy, increased fibre, reduced sodium, and lean meats. It also emphasizes eating vegetable and fruits, which have important minerals needed in the management of blood pressure, such as potassium and magnesium.
Here are some tips on how to make DASH diet changes.
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Reduce Your High Blood Pressure Naturally
Blood pressure is the power at which blood is pumped from the heart into the arteries. Ordinary blood pressure is under 120/80 mm Hg.
At the point when blood pressure is high, the blood travels through the arteries more forcefully which puts increased pressure on the delicate tissue in arteries and harms the veins.
Blood pressure is called a silent killer it normally doesnt cause any indications until theres critical damage done to the heart. Without noticeable indications, most people are unaware that they have hypertension.
There are certain modern medicines that can control blood pressure but they cant treat this issue from the root. Ayurvedic medicines for high blood pressure are the only way to cure this problem.
Below are eight lifestyle changes you can make to lower your blood pressure:
Comparison Of Sodium In Foods
Meats, poultry, fish, and shellfish
Food: Milligrams sodium
Fresh meat, 3 oz. cooked: Less than 90 mg
Shellfish, 3 oz: 100 to 325 mg
Tuna, canned, 3 oz: 300 mg
Lean ham, 3 oz.: 1,025 mg
*Whole milk, 1 cup: 120 mg
Skim or 1% milk, 1 cup: 125 mg
*Buttermilk , 1 cup: 260 mg
*Swiss cheese, 1 oz: 75 mg
*Cheddar cheese, 1 oz : 175 mg
Low-fat cheese, 1 oz.: 150 mg
*Cottage cheese , 1/2 cup: 455 mg
Food: Milligrams sodium
Fresh or frozen vegetables, and no-salt-added canned , 1/2 cup: Less than 70 mg
Vegetables canned or frozen , 1/2 cup: 55-470 mg
Tomato juice, canned, 3/4 cup: 660 mg
Breads, cereals, rice and pasta
Food: Milligrams sodium
Bread, 1 slice: 110-175 mg
English muffin : 130 mg
Ready-to-eat, shredded wheat, 3/4 cup: Less than 5 mg
Cooked cereal , 1/2 cup: Less than 5 mg
Instant cooked cereal, 1 packet: 180 mg
Canned soups, 1 cup: 600-1,300 mg
Food: Milligrams sodium
Canned and frozen main dishes, 8 oz: 500-1,570 mg
*These can also be high in saturated fat, unless low-fat or reduced fat options are purchased.
*High in saturated fat.
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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.
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.
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Tomatoes And Tomato Products
Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.
Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure .
A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death 30010-2/fulltext” rel=”nofollow”> 26).
When To See A Doctor About High Blood Pressure Symptoms
High blood pressure often does not cause any symptoms. So, if you are at the dentist or physicians office and are told that your blood pressure is high, it is important for you to check your blood pressure regularly while not at a doctors office. When blood pressure is very high, it can cause headache, dizziness, unsteadiness, visual disturbances, shortness of breath, and chest pain. Chronic elevated blood pressure causes decreased blood flow to vital organs. Over time this may cause dementia, blindness, heart failure, and kidney failure. When these occur in someone with high blood pressure, it is important to see your doctor, says Dr. Li. Its always best to catch it before these symptoms develop, so have your blood pressure checked regularly as part of an annual exam.
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Other Fruits And Vegetables
Adding more fresh or frozen fruits and vegetables of all kinds to your diet can help lower your blood pressure, Patton says. And, research shows it could help you avoid developing hypertension. In fact, the DASH diet, an acronym for Dietary Approaches to Stop Hypertension, suggests eating four to five servings each of fruits and vegetables every day.
Is Eating Raw Veggies Best For Blood Pressure
Although many people with high blood pressure do incredibly well on a diet high in vegetables, some studies have analyzed cooked vegetables vs. raw vegetables in relation to lowering blood pressure.
In one study published in the Journal of Human Hypertension in 2013 , researchers from Imperial College in London would follow about 2,200 people from the U.S. for a three-week period. The results found that raw vegetables were linked to a lower overall blood pressure.
Among the commonly consumed raw vegetables were green leafy vegetables, carrots, tomatoes, and scallions. The common cooked vegetables in the study included tomatoes, scallions, peas, and celery.
The researchers did not include cooked white potatoes and sweet potatoes, since both vegetables have a high starch content.It is also important to note that cooking may reduce the antioxidant content of vegetables. This includes vitamin C, polyphenols, and glucosinolate.
When you do cook vegetables, steaming or blanching them will maintain most of the nutrients, rather than boiling them in water.
Interestingly, the absorption of antioxidants like carotenoids improves when you cook certain vegetables like tomatoes.
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Keep Your Diet Healthy With These Ten Tips
High blood pressure is a national epidemic. Almost a third of Americans have high blood pressure, and another third of all Americans have blood pressure that is higher than normal, just not high enough yet to officially be called “hypertension.” Whether you have hypertension , or pre-hypertension, you can benefit from some simple dietary changes. Studies have demonstrated that you can reduce your blood pressure by eating a healthy diet.