How to Lower a Blood Pressure Immediately
High blood pressure, also known as hypertension, is considered to be the silent killer. This disease sometimes has no signs and symptoms, on the other hand can be a big threat to heart disease and stroke. High blood pressure is one of the leading causes of death in the United States. According cdc.gov, about one in three United States citizen has high blood pressure.
The millimeter of mercury, abbreviated as mm Hg, is a unit of measurement for blood pressure. There are 2 numbers to take into account when measuring:
- Diastolic blood pressure This number shows the pressure in your veins, between beats, when your coronary heart is resting.
- The systolic blood pressure. The top variation, represents the pressure in your blood vessels, as your heart beats.
Your blood pressure depends on how much blood your heart is pumping, and how much resistance there is to blood flowing in your arteries. Blood pressure will be higher if the arteries are narrowing.
Under 120/80 mm Hg is normal. Blood pressure is considered high if people have 130/80 mm Hg or more. If your readings are above regular but below 130/80 mm Hg, you are in the high blood pressure category. This means your risk of developing high blood pressure is even greater.
High blood pressure is a dangerous condition that can harm your heart. It affects 1 in 3 people in the US and 1 billion people around the world
There are various things you can do to lower blood pressure naturally, even without drugs.
High Risk Level of Blood Pressure
The American Heart Association and the American College of Cardiology released the most recent advice in November 2017. These can be divided into 2 categories: high and high. Blood pressure rose from 121/80 to 129/80. It is usually not treated, but as an additional warning sign to you, it should be monitored, and you may find ways to reduce blood pressure by making lifestyle changes.
Stage one high blood pressure is 130/80 or higher. Stage 2, or worst degree, is 140/90 and up. If the upper limit of blood pressure is more than 180, that's where it starts to get dangerous, increasing the chances of a heart attack, heart failure, or stroke soon.
Best Tips for High Blood Pressure
Walking and exercising regularly
Exercise is the best thing you can do to reduce high blood pressure
Regular exercise can make your heart stronger, and more efficient at pumping blood, thereby lowering pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can lower your blood pressure and improve your heart health.
Walking only half an hour a day can help lower your blood pressure.
Eat lots of potassium-rich food
Potassium is an important mineral This helps your body flush out sodium, and reduces stress on your blood vessels. Modern diets have accelerated the sodium intake of most people while reducing potassium intake.
To get a higher level of potassium versus sodium stability in your diet, focus on eating less processed foods, and more fresh, whole foods. Foods high in potassium are:
- Vegetables, especially leafy greens, potatoes, tomatoes and sweet potatoes
- Peas
- Fruits, along with melon, banana, avocado, orange and apricot
- Tuna and salmon
- Dairy products, like yogurt and milk
- Nuts and grains
- Consuming fresh vegetables and fruits rich in potassium can help lower blood pressure.
Lower Your Sodium Intake
Excessive salt consumption is common worldwide. Most of it is caused by processed and regulated foods. Therefore, there are many public health efforts to reduce salt in the food industry.
Research suggests salt is linked to high blood pressure, and coronary heart disease, such as stroke.
However, more recent research suggests that the relationship between excessive sodium and blood pressure is less clear.
One reason for this is genetic differences in how people process sodium. About 1/2 of people with high blood pressure, and 1/4 of people with normal levels, seem to have a sensitivity to salt.
If you already have excessive blood pressure, it's a good idea to cut back on your sodium consumption, to see if it makes a difference. Replace processed foods with natural ones, and try to season them with herbs and spices instead of salt.
Most tips for lowering blood pressure suggest, to reduce sodium intake. That advice may make the most sense for people who are salt sensitive.
Reduce Consumption of Sugar and Refined Carbohydrates
Limiting sugar and refined carbs can help you lose weight, and lower your blood pressure.
Studies compare low-carbohydrate diets with low-fat diets. Low fat diet including diet drugs. Both diets result in weight loss, but a low-carb diet is much more effective at reducing blood pressure.
A low-carbohydrate diet lowers systolic blood pressure by 5.9 mm Hg and diastolic blood pressure by 4.5 mm Hg. Low-fat diet, lowering blood pressure by using only 1.5 mm Hg systolic and 0.4 mm Hg diastolic.
A 2012 study on a low-carbohydrate diet, and the risk of heart disease found that this diet lowered blood pressure by using an average of 4.81 mm Hg systolic and 3.10 mm Hg diastolic.
Another side effect of a low-carbohydrate, low-sugar diet is that you feel full longer, because you eat more protein and fat.
Cut down on your Caffeine
If you've ever had a cup of coffee before your blood pressure was taken, you probably know that caffeine causes an instant blood pressure increase.
However, there isn't much evidence to suggest that consuming caffeine frequently can lead to lasting improvement.
People who drink caffeinated coffee and tea tend to have a reduced risk of heart disease, including high blood pressure.
People who rarely consume caffeine on a regular basis may experience a stronger effect.
If you suspect you may be sensitive to caffeine, cut back on caffeine to see if it lowers your blood pressure.
Caffeine can cause a short-term spike in blood pressure, although for many, it doesn't cause a lasting increase.
Reducing Alcohol Consumption
Consumption of alcohol can increase your blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases worldwide.
While some studies recommend that low to moderate alcohol may also protect the heart, this benefit is offset by the detrimental effects.
In the United States, moderate alcohol consumption is described as no more than 1 drink a day for women, and 2 drinks for men. Your blood pressure will increase when you drink alcohol. Limit your intake to no more than 1 drink per day for women, 2 for men.
Learn how to manage your stress
Stress is a leading cause of high blood pressure. When you are chronically depressed, you are physically in a consistent fight-or-flight mode, which causes your coronary heart to fill faster and your blood vessels to constrict.
When you're stressed, you're also likely to interact with other behaviors, such as drinking alcohol or eating unhealthy foods, which can negatively impact blood pressure.
Several studies have investigated how reducing stress can reduce blood pressure. There are 2 proof-based tips to try:
Listen to soothing music. It can help relax your nervous system. It is an effective addition to other blood pressure treatments.
Working less
Overwork, and disruptive working conditions are linked to excessive blood pressure. Chronic stress can also lead to high blood pressure. Finding tricks to manage your stress can help.
Eat Delicious Dark Chocolate.
While eating large amounts of chocolate may not help your heart, in small quantities, it may.
That's because cocoa powder and dark chocolate are rich in flavonoids, plant compounds that cause blood vessels to widen.
A study found that flavonoid-rich cocoa doubled a number of short-term markers of coronary heart health, including lowering blood pressure.
For the most powerful effect, use only non-alkaline cocoa powder, which is rich in flavonoids and contains no sugar.
Lose weight
If you're overweight, losing weight can make a huge difference to your heart health.
5% of your body mass should substantially decrease high blood pressure.
Loss of 17 kilos (7.7 kg) of body weight has been associated with a reduction in systolic blood pressure of 8.5 mm Hg and a reduction in diastolic blood pressure of 6.5 mm Hg.
In comparison, a healthy study should be less than 120/80 mm Hg.
The impact is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels to work more and contract, making it easier for the left ventricle of the heart to pump blood.
Meditation
While these two behaviors also fall under “stress reduction techniques”, meditation and deep breathing also deserve special mention.
Both meditation and deep breathing, are the idea of triggering the parasympathetic nervous system. It works when your body relaxes, slows your heart rate, and lowers blood pressure.
Research has shown that a typical meditation pattern has benefits for lowering blood pressure.
Research on people assigned with excessive blood pressure to a low polyphenol weight loss program, or a high polyphenol weight loss plan that contains berries, chocolate, fruits and vegetables.
Those who ate berries and a polyphenol-rich diet showed a reduced risk of heart disease. Berries are rich in polyphenols, which can help reduce blood pressure and risk of coronary heart disease.
The deep breathing method can be very effective too.
In one study, contributors were asked to take six deep breaths for 30 seconds, or completely sit for 30 seconds. Those who took deep breaths lowered their blood pressure more than those who simply sat.
Blood pressure drop fast, is it safe?
Before we get into specific examples, let's find out why it is unsafe to lower blood pressure quickly.
Your heart and blood vessels carry blood to all parts of your body, including the large organs important for keeping you alive, such as your lungs, and especially your brain. The rapid drop in blood pressure can stop your brain from getting a constant flow of blood and oxygen it needs. This can cause strokes and prolonged brain damage.
What To Do During High Blood Pressure Attack?
Have you heard of "white coat syndrome?" This occurs when you normally have a normal blood pressure, but the blood pressure is drastically higher in a clinical setting, such as a hospital or doctor's clinic. This is often caused by feelings of anxiety around scientific circles.
White coat syndrome is not rare. 15% to 30% of humans with excessive blood pressure can develop white coat syndrome. In such cases, some sufferers will be surprised if it is possible to immediately lower their blood pressure. If you are in this situation, the safest and best thing that you can do is to try your best to relax.
Relaxation Methods to Lower Blood Pressure Fast
Your friends and family can keep you cool If you can bring a friend, or relative, to your blood pressure doctor, their presence may help you feel more comfortable. Even dialogue to divert your attention from the medical environment can keep you from stress.
Blood Pressure Monitor
Home monitoring can help you keep your blood pressure under control, ensure your lifestyle modifications are successful, and alert you and your healthcare practitioner to possible health complications.
Talk to your doctor about domestic monitoring, before you begin. Getting advice from your doctor is also key to getting your blood pressure under control. If your blood pressure is well controlled, test with your healthcare practitioner about how often you want to test it.
Your healthcare practitioner may also recommend having them checked daily, or less often. If you make adjustments in your blood pressure medication, or a different treatment, your doctor may also recommend that you have your blood pressure tested, starting 2 weeks after the medication modification, and a week before your next appointment.
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