Hypertension, or high blood pressure, is dangerous because
it can lead to strokes, heart attacks, heart failure, or kidney disease. The
goal of hypertension treatment is to lower high blood pressure and protect
important organs, like the brain, heart, and kidneys from damage.
What is High Blood Pressure?
Basically, blood pressure refers to the pressure of blood on
artery walls while it circulates throughout the body. It is measured in terms
of systolic (when heart contracts or pumps blood into arteries) and diastolic
pressure (when heart receives blood returning from body).
According to the American Heart Association, blood pressure
reading below 120/80 mm Hg is considered normal. 120-139/80-89 mmHg is Pre
Hypertension, 140-159/90-99 mmHg is Stage 1 Hypertension and above 160/100 mmHg
is Stage 2 Hypertension. 90/60 mm Hg or less is considered as Low Blood
Pressure.
It is recommended to take several readings over a period of
time to ascertain the condition.
Smoking, alcoholism, improper diet, high salt intake,
obesity, stress, inactivity and genetic predisposition are some of the most
common factors that contribute in causing Primary or Essential Hypertension. It
is more common in blacks than whites.
Besides, conditions like endocrine disease, kidney disease,
diabetes, and constriction of aorta, pregnancy and intake of steroidal drugs,
appetite suppressants, antidepressants, oral contraceptives, especially the
ones containing estrogen can cause Secondary Hypertension.
More often than not, patients do not experience any
significant symptoms in the beginning, except for mild and non-specific issues
like dizziness, nausea, headache, blurred vision, nosebleed and palpitation.
By making these 15 lifestyle changes, you can lower your
blood pressure and reduce your risk of heart disease.
If you've been diagnosed with high blood pressure, you might
be worried about taking medication to bring your numbers down.
Lifestyle plays an important role in treating your high
blood pressure. If you successfully control your blood pressure with a healthy
lifestyle, you might avoid, delay or reduce the need for medication.
Here are 15 lifestyle changes you can
make to lower your blood pressure and keep it down.
1.
Increase your activity level and
exercise more
Regular physical activity — at
least 30 minutes most days of the week — can lower your blood pressure by 4 to
9 millimeters of mercury (mm Hg). It's important to be consistent because if
you stop exercising, your blood pressure can rise again.
If you have slightly high blood
pressure (prehypertension), exercise can help you avoid developing full-blown
hypertension. If you already have hypertension, regular physical activity can
bring your blood pressure down to safer levels.
The best types of exercise for
lowering blood pressure include walking, jogging, cycling, swimming or dancing.
Strength training also can help reduce blood pressure. Talk to your doctor
about developing an exercise program.
2.
Lose weight if you’re overweight
If you’re overweight, losing as
little as 10 pounds can lower your blood pressure. It will also help with sleep
apnea -- when your breathing briefly stops multiple times while you sleep. (It
can raise your blood pressure and make your heart beat irregularly.) Shed
pounds slowly with a steady mix of healthy eating and exercise.
Keeping tabs on the scale will help
your blood pressure take care of itself. Check your readings regularly at home,
and try to stay in your target range.
3.
Eat less sodium, more potassium
Cutting back on salt and increasing
your potassium intake can lower your blood pressure.
Potassium is a double winner: It
lessens the effect of salt in your system, and also eases tension in your blood
vessels.
It’s easy to increase your intake
of potassium — so many foods are naturally high in potassium. Here are a few:
·
dairy foods (milk, yogurt)
·
fish
·
fruits (bananas, apricots, oranges)
·
vegetables (sweet potato, potato, tomato,
greens, spinach)
Note that individuals respond to
salt differently. Some people are salt-sensitive: A higher salt intake
increases their blood pressure. Others are salt-insensitive. They can have a
high salt intake, and excrete it in their urine without raising their blood
pressure.
4.
Eat less processed food
Most of the extra salt in our diet
comes from processed foods and restaurant food, not your salt shaker at home.
Popular high-salt items include deli meats, canned soup, pizza, chips, and
other snacks.
Foods labeled “low fat” is 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 give you less salt, less sugar, and fewer
refined carbohydrates. All of this results in lower blood pressure.
5.
Stop smoking
Swearing off cigarettes is probably
the single best thing you can do for your heart. It’s good for your health in
general, too. Not only does smoke hurt you over the long term, but your blood
pressure goes up every time you have a cigarette. Lower your blood pressure and
prolong your life by quitting. If you need help getting started, talk to your
doctor.
6.
Reduce excess stress
We live in stressful times.
Workplace and family demands, national and international politics they all
contribute to stress. Finding ways to reduce your own stress is important for
your health and your blood pressure.
Relieving stress starts with
recognizing your stress triggers and your relaxation inducers. Practice deep
breathing, take a walk, watch a comedy, and listen to relaxing music. These are
some of the ways people successfully relieve stress.
Music has been successfully used as
a therapy to reduce blood pressure. Regular sauna use is also proven to reduce
stress and blood pressure.
7.
Try these medicinal herbs
Herbal medicines have long been
used in many cultures to treat a variety of ailments.
Some of these herbs have been shown
to lower blood pressure. More research is needed to find out what components in
the herbs are most useful.
Always check with your health care
provider or pharmacist before taking herbal supplements. They may interfere
with your prescription medications.
8.
Make sure to get good, restful sleep
Your blood pressure dips down when
you’re sleeping. If you don’t sleep well, it can affect your blood pressure.
People whose sleep is disturbed, especially the middle-aged, have an increased risk
of high blood pressure.
For some people getting a good
sleep isn’t easy. There are many ways to help you get good sleep. Try setting a
regular sleep schedule, relaxing, exercising during the day, avoiding daytime
naps, and making your bedroom comfortable.
9.
Eat garlic or take garlic extract
supplements
Fresh garlic or garlic extract are
both widely used by people to lower blood pressure.
According to one clinical study, a
time-release garlic extract preparation may have a greater effect than regular
garlic powder tablets.
10. Watch What You Eat
The experts recommend you:
·
Skip foods high in total and saturated fat.
·
Load up on fruits and vegetables in as many
colors as possible.
·
Go heavy on whole grains, and stay away from
processed foods, especially ones high in carbohydrates, sugar, fat, and salt.
·
Control how much alcohol you drink. While small
amounts may lower your blood pressure, large amounts can have the opposite
effect. Have no more than one drink a day if you’re a woman; two or less if
you’re a man.
·
Go easy on the caffeine. It can raise your blood
pressure.
These are the basic rules of a
program called DASH (Dietary Approaches to Stop Hypertension). It’s considered
by many to be the best diet when it comes to managing and lowering blood
pressure.
11. Drink less alcohol
Alcohol can raise your blood
pressure, even if you’re healthy.
Drink in moderation. Alcohol raises
your blood pressure by 1 mmHg for each .35 ounces of alcohol consumed. Yes,
that’s only a little more than a third of an ounce.
Moderate drinking is up to one
drink a day for women and two drinks per day for men.
What constitutes a drink? One
12-ounce beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.
12. Consider cutting back on caffeine
Caffeine raises your blood
pressure, but the effect is temporary and the reaction varies from individual
to individual.
Some people may be more sensitive
to caffeine. If you’re caffeine-sensitive, you may want to cut back on your
coffee consumption, or try decaffeinated coffee.
Indications from one study are that
caffeine’s 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.
13. Take prescription medication
If your blood pressure is very high
or doesn't decrease when you make lifestyle changes, consider taking
prescription drugs. They work and will improve your long-term outcome,
especially if you have other risk factors.
14. Monitor your blood pressure at home and see your doctor regularly
Home monitoring can help you keep
tabs on your blood pressure, make certain your lifestyle changes are working,
and alert you and your doctor to potential health complications. Blood pressure
monitors are available widely and without a prescription. Talk to your doctor
about home monitoring before you get started.
15. Get support
Supportive family and friends can
help improve your health. They may encourage you to take care of yourself,
drive you to the doctor's office or embark on an exercise program with you to
keep your blood pressure low.
If you find you need support beyond
your family and friends, consider joining a support group. This may put you in
touch with people who can give you an emotional or morale boost and who can
offer practical tips to cope with your condition.
Talk with your doctor about the
medication possibilities and what might work best for you.
Disclaimer:
The contents on this site are for informational
purposes only. The Content is not meant to be an alternative for professional
medical advice, diagnosis, or treatment. Always ensure to seek the advice of
your physician or a qualified health professional before starting any new
program.
Sources:
https://www.healthline.com
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