If you suffer from high blood pressure, it can cause a lot of health problems. Blood pressure is also known as Hypertension. When your blood pressure is too high, your heart has to work harder, which puts undue strain on the heart. It is imperative that you do something about it now before these risks start catching up with you.
This article will first go over what blood pressure is and why it is essential to monitor it. Then we will dive into some of the common questions that are asked in terms of blood pressure, and we will follow that up with the best ways to lower your blood pressure levels.
- 1 What is high blood pressure?
- 2 How long does it take to lower my blood pressure?
- 3 Can drinking lots of water lower blood pressure?
- 4 Does obesity lead to high blood pressure?
- 5 Reduce stress
- 6 Reduce your sodium intake
- 7 Get regular exercise
- 8 Eat healthy foods
- 9 Get quality sleep
- 10 Take medications
- 11 Conclusion
- 12 F.A.Q.
- 13 What can I eat to lower my blood pressure?
- 14 Does smoking lead to high blood pressure?
- 15 What is a normal blood pressure range?
- 16 What is diastolic blood pressure?
- 17 How can I increase my blood flow?
What is high blood pressure?
According to the American Heart Association , high blood pressure (HBP or Hypertension) is when your blood pressure, the force of your blood pushing against the walls of your blood vessels, is consistently too high.
High blood pressure is also called Hypertension. When your blood pressure is too high, it puts an undue strain on the heart to pump blood around your body and cause other health problems like a stroke or even dementia.
When the force of blood pushing against their artery walls is too high, it can damage the arteries and significantly increase the risk of heart attack, stroke, heart failure, and kidney failure. Lowering systolic blood pressure to a maximum of 120 mmHg has been shown to reduce these risks. There are two ways to accomplishing this: lifestyle changes and medications.
How long does it take to lower my blood pressure?
The amount of time it takes to lower HBP varies from person to person and the approach to the solution they chose to take.
For instance, taking blood pressure medications may positively affect in as little as a few days, but this is often a short-term fix to the problem.
Some studies have shown that changing your diet can have an immediate impact on lowering your blood pressure. According to Medical News Today, the DASH diet may be the optimal diet plan for lowering blood pressure.
The DASH diet consists of eating fruits, vegetables, whole grain, low-fat dairy foods, poultry, fish, nuts, and beans, but they will limit their intake of red meat, fat, sugar, and salt.
Some different factors that will impact your blood pressure levels include:
- Age (increased age is usually accompanied by increased risk)
- Weight and height ratio (overweight people are at an increased risk)
- Family history of hypertension or cardiovascular diseases like heart attack, stroke, congestive heart failure, or coronary artery disease.
If you have diabetes, it must be managed well because this also increases the chances of developing high blood pressure.
Can drinking lots of water lower blood pressure?
If you’re wondering if drinking water can help lower blood pressure, the answer is yes, it might.
We all know that our bodies need to stay hydrated, and consuming more fluids helps keep your kidneys clear from waste products of metabolism, which can cause high blood pressure. In addition, when we drink a lot of liquid – especially cold beverages like ice-cold water or fruit juice – this immediately affects blood pressure levels.
Does obesity lead to high blood pressure?
One of the most common correlations with high blood pressure is obesity.
First, let’s identify what obesity means. The relation between weight and height determines obesity. For adults, it is defined as a B.M.I. of 30 or higher.
Even if you’re not obese, being overweight can lead to high blood pressure. This is especially true for those at an increased risk of developing Hypertension because they have a family history or have other health conditions like diabetes.
The good news is that losing weight may be enough to lower your blood pressure levels and prevent them from getting worse!
Tip: Maintain a healthy weight by eating right (try the DASH diet) and exercising regularly with moderate-intensity aerobic activity for 150 minutes each week.
Next, we will look at some of the common ways to lower your blood pressure levels.
Stress is a common cause of high blood pressure, and there are plenty of ways to reduce it.
Stress can often lead to high blood pressure because it triggers the “fight or flight” response.
This is a natural reaction to stress that causes our heart rate and blood pressure to increase to get away from danger, but chronic stress will keep this going for too long, leading to high blood pressure levels.
One of the best ways to reduce your stress level is by taking deep breaths when you’re feeling anxious or stressed out. If possible, try meditation; there are many different types of meditations that work in different ways, such as mindfulness, transcendental meditation, mantra-based meditations, guided visualization exercises with healing music like Reiki and Qigong – google them!
Tip: call an old friend or family member who cheers you up during stressful periods or times.
Reduce your sodium intake
Reducing your sodium intake can help lower blood pressure levels as well. Consuming too much sodium leads to higher blood pressure levels by causing the kidneys to retain water, and this will cause a rise in blood volume.
Water retention can lead to an increase in the volume of blood and more work for your heart. It’s vital that you reduce sodium intake by cutting back on processed foods, eating fresh foods as much as possible, drinking lots of fluids with reduced or no added salt (including water), and only adding low-sodium sea salt when cooking at home.
Tip: Watch out for hidden salt in everyday foods! They are often in places and foods that you would least expect.
Get regular exercise
Regular exercise is one of the best ways to help lower blood pressure levels.
First, it helps increase your heart rate, getting more oxygen, and sustaining a healthy cardiovascular system.
Second, it reduces stress by releasing endorphins in your brain – these are natural feel-good chemicals that give you a sense of relief from pain or anxiety while also helping regulate moods and make us happier.
If you are physically active for 150 minutes each week (that’s about 20 minutes per day), this has been shown to reduce risk factors linked with high blood pressure, such as obesity and diabetes.
Tip: Aerobic exercise such as running, walking, or biking is one of the best exercises to lower blood pressure levels and help you lose weight.
Eat healthy foods
Diet plays a significant role if you want to lower blood pressure levels.
Food is so vital in terms of blood pressure and cardiovascular health because it affects the health of your arteries and veins.
Eating high-fat foods can lead to an increase in cholesterol levels which will start clogging up our arteries. This is one reason that heart disease, stroke, and other cardiovascular diseases are so common among those with higher blood pressure levels – they’re more likely to develop blockages or ruptures in their vessels because of a build-up of plaque over time.
Dietary Methods to Control Hypertension is considered among the best diets for managing and lowering blood pressure. Its main rules are – to avoid or cut back on: Foods high with complete and saturated fat processed foods Sugar salt carbohydrate Caffeine Alcohol (no more than one drink.
Tip: Eat plenty of fresh fruits (especially berries) and vegetables while reducing red meat consumption at all costs!
Get quality sleep
Sleep is one of the great mysteries of the human experience, but it has countless health benefits.
In terms of blood pressure, it has been shown that the amount and quality of sleep you have each night can help lower your levels.
A study by the Boston University School of Medicine found that getting less than five hours per night is associated with a greater chance of developing high blood pressure – this was also true for those who slept at least six hours but not regularly or during daytime naps.
Tip: Set realistic bedtime goals. Try to go to bed earlier to get eight hours’ worth of quality sleep each day.
Medications may be the fastest way to lower blood pressure levels. However, it is often a short-term fix to the problem.
There are various methods people utilize to lower their blood pressure. Some common examples that can help control high blood pressure include A.C.E. inhibitors, calcium channel blockers, and low-dose diuretics.
If you are currently taking medications for high blood pressure, it is essential to follow your doctor’s advice and continue with treatment.
However, if there is a way to reduce your dosage or get off medication entirely, this would be beneficial. Talk to your physician about this option before making any changes in how much medicine you take. They know more about the effects these drugs have on individual body chemistry specific to your needs.
Tip: Remember that not all medicines work the same for everyone, so don’t panic if one doesn’t seem like it has an effect! Talk to your doctor instead.
When managing high blood pressure, it is always recommended to lower blood pressure naturally if possible. The two primary solutions to controlling high blood pressure are to live a healthy lifestyle or to take prescription medication from your physician.
Living a healthy lifestyle does not have to be complicated. It can be as simple as adding a little more exercise to your routine and eating more nutritious foods – it will increase the chances that you’ll have lower blood pressure levels in no time.
What can I eat to lower my blood pressure?
The DASH diet consists of fruits, vegetables, whole grain, low-fat dairy foods, poultry, fish, nuts, and beans, but they will limit their salt intake and red meat, fat, and sugar. This diet is designed to prevent or lower hypertension.
Does smoking lead to high blood pressure?
If you are trying to stop hypertension, you should quit smoking. Smoking can lead to arteriosclerosis, and it can cause blood vessels to narrow. However, for many people with hypertension who smoke, the effects of smoking are much less significant than those caused by similar degrees of obesity or lack of exercise.
What is a normal blood pressure range?
Normal ranges differ depending on where you go; however, 98-129/65-89 is considered Normal Blood Pressure Ranges without being diagnosed with high blood pressure. If your levels fall outside this range, then talk to your doctor about what may be causing these changes in heart health.
What is diastolic blood pressure?
Diastolic blood pressure is the bottom number in a reading. This number represents how high or low your heart rate (pulse) was when it last beat while trying to push out all of the blood from your heart’s chambers.
How can I increase my blood flow?
There are various ways to increase blood flow, such as through exercise or by consuming a healthy diet.