What are The Best Ways To Decrease High Blood Pressure
Taking care of high blood pressure quickly and safely is impossible outside of a medical facility. Changes in nutrition, activity level and stress management have all been the best Ways To Decrease High Blood Pressure. Signs of a hypertensive crisis include high blood pressure (over 180/120) and other symptoms like dizziness, lightheadedness, and nausea or vomiting.
If you take your blood pressure at home and find it dangerous, you may hunt for quick remedies to bring it down. Outside medical care, there is currently no proven, risk-free, and quick method for lowering blood pressure.
Now for the good news. In the long run (weeks or months), you can reduce your blood pressure safely using certain methods. It’s important to understand hypertension and talk about how to treat it in a healthy way, so let’s do that now.
What Causes Hypertension?
Increases in blood pressure for brief periods, such as during exercise or after ingesting caffeine, are common and can be expected. Hypertension is the medical term for consistently elevated blood pressure.
Among the numerous potential causes of hypertension are:
- Carrying certain genes
- Too much salt in the diet
- becoming overweight or obese
- Excessive alcohol consumption
- The condition of suffering from OSA (suppressed breathing during sleep)
- Being inactive
Taking specific medications, such as decongestants (pseudoephedrine), ADHD meds (amphetamine salts), non-steroidal anti-inflammatory drugs (NSAIDs), or steroids, can increase your risk of developing a skin rash (prednisone).
Tips For Reducing Blood Pressure With Lifestyle Adjustments
You can lower your blood pressure without making any big lifestyle changes. Below are some easy things you may do to lower your blood pressure and get it back into a healthy range.
Specifically for males, a meta-analysis of 65 trials found that regular aerobic and resistance exercise significantly reduced blood pressure.
Participants’ systolic blood pressure dropped by 3.9%, and diastolic blood pressure dropped by 4.5% after 12 weeks of aerobic exercise training among sedentary older individuals, according to a study published in 2013. These findings are on par with several commonly used blood pressure drugs in terms of effectiveness.
Over time, your heart will get stronger and pump with less effort if you consistently raise your heart and breathing rates. As a result, your blood pressure will go down because of the reduced strain on your artery walls.
Always check labels
Dr. Fisher claims that the average American consumes 3,000 milligrams (mg) of sodium per day, three times the recommended amount for people with high blood pressure. To reach the daily limit of 1,500 milligrams, only three-quarters of a teaspoon of salt is needed. Just one Egg McMuffin contains half that amount of sodium.
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Learn to recognize and avoid high-sodium foods by reading food labels. Dr. Fisher warns that reading food labels is essential for reducing sodium intake unless you prepare all of your own meals. The American Heart Association has identified six common meals in which excessive quantities of sodium may be hidden, and you should avoid them at all costs.
- rolls and breads
- luncheon meats and deli sandwiches
Reduce sugar, refined carbs
In numerous scientific research, reducing sugar and refined carbohydrate intake has been shown to be effective for weight loss and hypertension management.
One 2014 research suggested that fructose, a type of sugar, may raise blood pressure even more than salt. Sugar raised diastolic and systolic blood pressure by 5.6 and 6.9 mm Hg, respectively, in studies lasting at least 8 weeks.
After 6 months, the diastolic blood pressure of those with heavier weight or obesity decreased by an average of approximately 5 mm Hg on a low carb and low-fat diet, and the systolic blood pressure decreased by an average of around 3 mm Hg in the 2020 study that evaluated various common diets.
As a result of eating more protein and fat, those on a low-carb, low-sugar diet tend to feel full for longer periods.
Less sodium, greater potassium
Lowering blood pressure can also be accomplished by increasing potassium intake and decreasing salt intake.
Potassium has two positive impacts on the body: it reduces the effects of salt, and it relaxes the blood vessels. People with kidney illnesses should see their doctor before adopting a high-potassium diet.
Incorporating additional potassium-rich foods into your diet is simple. There are a plethora of food sources that provide a healthy dose of potassium. A few examples are as follows:
- fat-free dairy products like milk and yoghurt
- citrus fruits, berries, and other non-dairy fruits, like bananas, apricots, avocados, and oranges
- vegetables including tomatoes, greens, spinach, and sweet potatoes
Keep in mind that everybody reacts differently to salt. Intake of salt can raise blood pressure in those who are salt-sensitive. Some people aren’t affected by salt. They can consume a lot of salt and then flush it out of their system in the form of pee without worrying about hypertension.
Though it’s not easy, quitting smoking is beneficial to your health in every way. An immediate and brief rise in blood pressure and heart rate is caused by smoking.
Cigarette chemicals can damage blood vessel walls, cause inflammation, and restrict arteries, all of which increase blood pressure over time. Increased blood pressure is a direct result of arterial stiffening.
Tobacco compounds can cause vascular damage even if you’re only exposed to secondhand smoking.
Lessen your burden of tension
These are trying times for everyone. Pressures at work, home, and national and international political arenas all add up. It’s beneficial to your health and blood pressure if you can learn to manage your own stress.
Find what works for you to alleviate stress, as there are many options. Deep breathing exercises, walks, books, and comedies are all great ways to relax.
The systolic blood pressure can also be lowered by listening to music on a daily basis.
Consume dark chocolate
Good news, chocolate connoisseurs: Several studies have found that eating dark chocolate can help reduce blood pressure.
In contrast, the cacao content of dark chocolate should be between 60 and 70%. One or two squares of dark chocolate each day may help reduce the risk of heart disease by reducing blood pressure and inflammation, according to a meta-analysis of studies on the topic.
Flavonoids, which are found in greater concentrations in chocolate containing a higher percentage of cocoa solids, are thought to be responsible for the health advantages. It is the flavonoids that aid in vasodilation.
Garlic supplements or garlic
In order to reduce blood pressure, many people take either fresh garlic or garlic extract.
Researchers observed that those with high blood pressure who took garlic supplements saw a decrease in their systolic blood pressure by up to 5 mm Hg and a decrease in their diastolic blood pressure by up to 2.5 mm Hg.
Maintaining a social network of positive, encouraging relationships is crucial to wellness. They may suggest self-care measures, offer to transport you to your doctor’s office, or join you in starting an exercise routine to help lower your blood pressure.
If you feel like you need more help than you can get from your loved ones, a support group may be a good option. Possible benefits include connecting with those who can offer moral support and advice on managing your disease’s mental and physical challenges.
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