How to Lower Your Blood Pressure | 15 Ways

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How to Reduce High Blood Pressure.

When you obtain a high blood pressure measurement at the doctor’s office, it might be difficult to comprehend the implications of those numbers for your general health. After all, high blood pressure (also known as hypertension) has no noticeable symptoms on a daily basis.

High blood pressure, on the other hand, is a major health issue, increasing the risk of leading killers like heart attack and stroke, as well as aneurysms, cognitive decline, and renal failure. Furthermore, according to the latest statistics from the Centers for Disease Control and Prevention, high blood pressure was a main or contributing cause of mortality for approximately 500,000 persons in 2018. (CDC)

What’s scarier? According to the CDC, one out of every five individuals in the United States has excessive blood pressure and is unaware of it. See a doctor if you haven’t had your numbers checked in at least two years. High blood pressure is defined as a reading of 130/80 mmHg or above. (The top number is systolic blood pressure; the bottom number is diastolic blood pressure.)

Although blood pressure medications can reduce blood pressure, they can also produce adverse effects including leg cramps, disorientation, and sleeplessness. The good news is that most people can reduce their numbers without resorting to medications. Brandie D. Williams, M.D., a cardiologist at Texas Health Stephenville, believes that lifestyle modifications are an essential component of preventing and treating high blood pressure. You’re concerned about your weight. Now, without taking any medications, try these natural strategies to decrease your blood pressure.

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1. Exercise keep moving.

According to a 2018 meta-analysis of hundreds of trials, regular exercise, even as basic as walking, appears to be just as effective in lowering blood pressure as frequently used BP medications. Exercise makes the heart stronger, which means it doesn’t have to work as hard to pump blood. On most days, Dr. Williams advises doing 30 minutes of exercise. You may keep testing your ticker by increasing pace, distance, or weights over time. Losing even a small amount of weight can assist to lower blood pressure.

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2. Try to relax.

Stress causes our bodies to release chemicals like cortisol and adrenaline. These hormones can cause your blood pressure to rise by increasing your heart rate and constricting your blood vessels. Dr. Williams adds that breathing exercises and disciplines like meditation, yoga, and tai chi can help keep stress chemicals — and blood pressure — in balance. Start with five minutes of relaxing breathing or mindfulness in the morning and five minutes in the evening, and work your way up. Keep yourself happy if you want to learn more read this article

3. Decrease the Salt.

Although not everyone’s blood pressure is sensitive to salt, Eva Obarzanek, Ph.D., a research dietitian at the National Heart, Lung, and Blood Institute, argues that everyone might benefit from decreasing back. The American Heart Association recommends that you consume no more than 1,500 mg of sodium per day, and no more than 2,300 mg (about a teaspoon). Obarzanek advises vigilance when it comes to packaged and processed meals, such as bread, pizza, poultry, soup, and sandwiches, which contain hidden salt bombs.

4. Potassium-rich foods use.

According to Linda Van Horn, Ph.D., R.D., a professor of preventive medicine at Northwestern University Feinberg School of Medicine, getting 2,000 to 4,000 mg of potassium per day can help lower blood pressure. (The vitamin causes the kidneys to discharge more salt in the urine.) Although we are all familiar with the potassium content in bananas, foods such as potatoes, spinach, and beans really contain more potassium than fruit. Other good sources include tomatoes, avocados, edamame, melons, and dried fruits.

5. The DASH diet.

Along with the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet, which was established specifically to lower blood pressure without medication, is widely regarded as one of the healthiest eating patterns. The diet emphasizes fruits, vegetables, whole grains, lean meats, and low-fat dairy, with daily salt consumption limited to 2,300 mg, with 1,500 mg being the ideal level. DASH, according to a study, can help reduce weight and lower blood pressure in as little as four weeks.

6. Only use the dark chocolate.

The sweet is high in flavanols, which relaxes blood vessels and increases blood flow, and studies show that eating dark chocolate on a daily basis can help decrease blood pressure. According to Vivian Mo, M.D., clinical associate professor of medicine at the University of Southern California, “experts haven’t identified an optimal proportion of cocoa,” but “the higher you go, the more advantages you’ll receive.” Chocolate shouldn’t be your primary approach for controlling blood pressure, but it is a healthy option when you’re seeking a treat, according to Mo.

7. lower Alcohol Consumption.

Too much alcohol is known to increase blood pressure, but a small amount may have the opposite effect. According to a study including almost 30,000 women, light-to-moderate drinking (one drink or less per day) is linked to a reduced incidence of hypertension in women. 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits constitute one drink. “High doses of alcohol are definitely harmful,” adds Obarzanek, “but moderate drinking is heart-protective.” If you must drink, do it in moderation.”

8. Decaf.

Caffeine in one or two cups of coffee elevates both systolic and diastolic blood pressure for up to three hours, constricting blood vessels and amplifying the effects of stress, according to a 2016 meta-analysis of 34 research. According to James Lane, Ph.D., a Duke University researcher who researches coffee and cardiovascular health, “when you’re stressed, your heart begins pumping a lot more blood, which raises blood pressure.” “And caffeine amplifies the effect.” Decaf provides the same flavor as regular coffee but without negative consequences.

9. Use Tea.

It turns out that reducing high blood pressure is as simple as drinking one, two, and three cups of tea. In a 2009 research, adults with slightly elevated blood pressure who drank three cups of naturally caffeine-free hibiscus tea daily for six weeks had their systolic blood pressure drop by seven points. In addition, a 2014 meta-analysis revealed that drinking both caffeinated and decaf green tea is linked to a substantial reduction in blood pressure over time. Polyphenols and phytochemicals (nutrients found only in fruits and vegetables) in tea may be responsible for its health effects.

10. Work Smart not Hard.

According to a study of over 24,000 California residents, working more than 40 hours a week increases your risk of hypertension by 17 percent. According to Haiou Yang, Ph.D., the study’s principal researcher, working extra takes away time for exercise and healthful cooking. Although not everyone can leave work early, if you work a 9 to 5, try to leave at a reasonable hour so you may exercise, cook, and rest. (Set an end-of-day reminder on your work computer and leave as soon as you can to get into the habit.)

11. Take Small Breaks.

It’s easier than ever in the world of working from home to end up sitting at your desk all day. Exercising, eating well, and getting enough sleep have all been found to decrease hypertension when combined with other behaviors like exercising, eating well, and getting enough sleep. Get up for a few minutes every 20 to 30 minutes, and at least once an hour—even non-exercise activities like standing and moderate walking can help decrease blood pressure over time, especially if you start sitting less.

12. Relaxing with Music.

According to an Italian study, the appropriate music (and a few deep breaths) can help lower blood pressure. 29 individuals who were already using blood pressure medication were instructed to listen to calming classical, Celtic, or Indian music for 30 minutes each day while breathing deeply. The patients’ blood pressure had fallen considerably when they were followed up six months later. Louder, quicker music is unlikely to help, but there’s no harm in relaxing to a few ambient tracks.

13. Consume fermented foods.

In a meta-analysis of over 2,000 patients published in 2020, researchers discovered that eating fermented foods, specifically supplements produced from fermented milk, was linked to a moderate drop in blood pressure in the short run. It’s possible that bacteria found in certain meals release compounds that reduce blood pressure when they reach the bloodstream. Other fermented foods, such as kimchi, kombucha, and sauerkraut, haven’t been examined as thoroughly, but they’re likely to be beneficial.

14. Seek snoring assistance.

Obstructive sleep apnea (OSA), a disease that causes brief but serious breathing disruptions, is characterized by loud, persistent snoring. Hypertension affects up to 50% of sleep apnea sufferers, presumably due to increased levels of aldosterone, a hormone that can raise blood pressure. According to Robert Greenfield, M.D., medical director of Memorial Care Heart & Vascular Institute’s Non-Invasive Cardiology & Cardiac Rehabilitation, treating sleep apnea can help lower blood pressure.

15. Increase Protein.

Findings suggest that replacing refined carbohydrates (such as white flour and sweets) with foods high in soy or milk protein (such as tofu and low-fat dairy) will lower systolic blood pressure in people with hypertension. “Refined carbohydrates cause inflammation in some patients,” says Matthew J. Budoff, M.D., F.A.C.C., professor of medicine at the David Geffen School of Medicine and director of cardiac CT at the Harbor-UCLA Medical Center’s Division of Cardiology.

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