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10 Ways To Lower Your Blood Pressure

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Feb 22, 2017

   9 min     

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Overview

Blood pressure is the pressure the blood exerts on the arteries. You require a specific amount of pressure to maintain the blood flow around your body. At the point when our heart pumps, by contracting and relaxing, it directs blood around the body to give energy and oxygen. 

While this happens, the blood forces against the artery walls. This strength of streaming blood is called blood pressure. 

Readings of Blood Pressure

The readings of blood pressure stated as the Systolic pressure (i.e. when the heart beats) and Diastolic pressure (i.e. when the heart rests). Blood pressure or BP is measured in millimetres of mercury (mm Hg).

  • Normal BP  – 120 mm / 80 mm (i.e. systolic=120mm and diastolic=80mm)
  • Low BP – Below 90/60mm
  • High-normal BP – 120/80mm to 140/90mm
  • High BP – 140/90mm or more

If your blood pressure is high, then it might prompt heart issues like heart attacks and blockages in veins/arteries. This condition is called high blood pressure – or hypertension 

Complications of High Blood Pressure

High blood pressure (hypertension) is a critical medical condition and termed as a ‘silent killer’ as it doesn’t display any symptoms. The only means you can discover is by getting yourself examined regularly, and the next relevant thing is, of course, to discern how to manage high blood pressure 

Age, colour, gender, pregnancy, lifestyle, family history, and tension can all add to high blood pressure, which can double the risk of stroke and heart disease. 

If you’ve been diagnosed with hypertension or high blood pressure, you might be concerned about taking medicines to get your numbers down.

Right lifestyle has a vital role in managing your high blood pressure. If you favourably improve your blood pressure with a healthy lifestyle, you might avoid, linger or limit the requirement for medication. 

How to reduce your blood pressure: 10 top tips

Here are ten lifestyle adjustments you can initiate to lower your blood pressure and keep it down. Following these tips can benefit from lowering high blood pressure, or assist in controlling it if you’ve already been diagnosed with the ailment. 

1. Regular physical activity

Regular physical activity for at least 150 minutes a week, or around 30 minutes most days of the week can drop your high BP by roughly 5-8 mm Hg. It’s essential to be steady because if you quit exercising, your blood pressure can increase again.

Some of the aerobic exercises you may attempt to reduce blood pressure that includes walking, jogging, swimming, cycling or dancing. You can also do high-intensity interval training, which includes alternating quick rounds of intense activity with subsequent restoration periods of lighter activity. 

Strength training can also benefit in reducing blood pressure. Try to incorporate strength training exercises for at least two days a week. Discuss with your doctor regarding beginning an exercise program. 

2. Keep to a healthy weight

For a few people, losing weight is all they want to do to bring their blood pressure down to a normal level

Blood pressure often rises as weight rises. Being overweight also can induce interrupted breathing while you sleep (sleep apnea), which then inflates your blood pressure.

Weight loss is one of the most powerful lifestyle adjustments in regulating blood pressure. With each kilogram (nearly 2.2 pounds) of lost weight, you may reduce your blood pressure by about 1 mm of mercury (mm Hg). 

Besides dropping pounds, you regularly should also keep a focus on your waistline. Carrying excessive weight around your waist can place you at greater risk of high BP. Talk to your doctor about a healthy waist size for you.

In general:

  • For women, if their waist size is more than 35 inches (89 cm), they are at risk.
  • For men, if their waist size is more than 40 inches (102 cm), they are at risk. 

3. Eat a healthy balanced diet

Utilize the Eat well plate to oversee the proportions you add from each food group. In particular, eating a diet that is generous in fruits, vegetables, whole grains and low-fat dairy products and skimps on cholesterol and saturated fat can reduce your high blood pressure by up to 11 mm Hg. This consumption plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn't easy to adjust your eating practices, but with these tips, you can embrace a healthy diet:

  • Keep a food diary to monitor what you eat, how much, when and why. 
  • Be a smart buyer by reading food labels whenever you shop and stick to your healthy-eating plan even if you're eating out, too.
  • Consider increasing potassium as it can reduce the impacts of sodium on blood pressure. Rather than taking supplements, the best source of potassium is food, i.e., fruits and vegetables. Speak to your doctor regarding the potassium level that's suitable for you. 

4. Cut down on salt

The impact of sodium consumption on blood pressure differs among groups of people. In general, practising even a small decrease in the sodium in your diet, up to 1,500 mg a day or less, can develop your heart health and decrease blood pressure by about 5 to 6 mm Hg.

Consider these tips to limit sodium in your diet:

  • Don't add salt. Only 1 level tsp of salt contains 2,300 mg of sodium. Use spices or herbs to give flavour to your food.
  • Eat less processed foods. Most sodium is added during processing, so avoid them.
  • Read food labels. Try to choose low-sodium options for the foods and beverages you usually buy.
  • Ease into it. If you don't think you can lessen the sodium in your diet suddenly, cut back slowly. Your appetite will adjust over time. 

5. Don't drink too much

Alcohol can be good or bad for your health. Consuming more than reasonable amounts of alcohol — generally one drink a day for women, or two a day for men — can actually inflate blood pressure by certain points. It can also decrease the effectiveness of blood pressure medications you are taking. If you drink alcohol, stick within the suggested limits.  

6. Take your medicines as prescribed

Most people will require to have more than one type of medicines to regulate their blood pressure. Do not quit taking your medication without discussing with your doctor first. 

7. Cut back on caffeine.

The caffeine's role in blood pressure is still questioned. Caffeine can inflate blood pressure to 10 mm Hg in people who rarely drink it. But people who sip coffee frequently may undergo little or no effect on their blood pressure.

To see if caffeine increases your blood pressure, monitor your pressure within 30 minutes of sipping a caffeinated beverage. If your blood pressure rises by 5 to 10 mm Hg, you may be susceptible to the blood pressure elevating effects of caffeine. Speak to your doctor regarding the effects of caffeine on your blood pressure. 

8. Reduce your stress

Chronic stress may add to high blood pressure. More study is still needed to learn the effects of chronic stress on blood pressure. Occasional stress also can add to high blood pressure if you counter stress by eating bad foods, smoking or drinking alcohol.

If you can't erase all of your stressors, you can at least tackle with them more healthily. Try to:

  • Change your expectations. For instance, plan your day and concentrate on your preferences. Avoid doing too much and learn to say no. Realize that there are few things you can't change or control, but you can converge on how you respond to them.
  • Get time to relax and to do activities you relish. Take time every day to sit peacefully and breathe deeply. Give time for pleasant activities or hobbies in your routine, such as cooking, taking a walk or volunteering.
  • Avoid stress triggers. Try to avoid stress triggers if you can. For example, if traffic on your way to work begins to stress, try leaving early in the morning, or take public transport. Avoid those people who make you stress if possible.
  • Practice gratitude. Showing gratitude to others can help decrease your stress.
  • Focus on matters that you can control and adjust plans to solve them. If you are having a problem at work, try speaking to your manager. If you have a dispute with your kids or spouse, take steps to fix it.

9. Check your blood pressure at home and visit your doctor regularly

Home monitoring can benefit you keep checks on your blood pressure, make sure your lifestyle changes are running, and alert you and your doctor to possible health complications. Discuss with your doctor about home monitoring before you begin.

Frequent visits with your doctor are also vital in controlling your blood pressure. If your BP is well-controlled, review with your doctor about how frequently you need to monitor it. Your doctor may recommend monitoring it daily or less often. If you're doing any changes in your medicines or other treatments, your doctor may advise you to check your blood pressure beginning two weeks after treatment changes and a week prior to your next appointment. 

10. Get support

Supportive family and friends can assist in enhancing your health. They may motivate you to take care of yourself, direct you to the doctor's office or start on an exercise program with you to maintain your blood pressure low.

If you discover you need support beyond your family and friends, consider registering a support group. This may get you in touch with people who can provide you with an emotional or confidence boost and who can propose practical tips to cope with your ailment. 

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Tags:  Heart, Health care, Healthy food, Exercise, Elder care, Wellness, ,salt intake, weight loss, healthy weight, regular exercise

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