Hypertension or high blood pressure (HBP) is now being called a “silent killer” because often times it has no obvious symptoms to indicate that something is wrong, while it’s a major risk for heart disease and stroke. Hence the need to learn how to lower blood pressure fast.
What Is High Blood Pressure?
High blood pressure, or hypertension is when your blood pressure increases to unhealthy levels.
So, when blood is pumped into the arteries with each contraction of the heart muscle, which requires certain level of pressure in order to reach each cell of the body.
And this pressure that is exerted on the arteries with each contraction is called systolic pressure and must not exceed 140 millimetres of mercury.
So, between each heart muscle contraction, is called systole, the heart relaxes, and this is known as diastole.
But, even during the relaxation phase, pressure must be maintained in the arteries in order to prevent their collapse: which is called the diastolic pressure. And this minimum pressure must not exceed 90 millimetres of mercury.
And blood pressure measurement is calculated base on how much blood is passing through your blood vessels and the amount of resistance the blood meets during the heart pumping.
Also, note that narrow arteries actually increase resistance. So, the narrower the arteries are, the higher your blood pressure will be.
In fact, hypertension usually develops over a long period of time, and you will not notice any symptoms.
And it can cause damage to your blood vessels and organs, like the brain, heart, eyes, and kidneys.
So, you need to check your blood pressure readings regularly as early detention is very key, because it can help you and your doctor notice any changes.
Also, if the patient’s blood pressure is elevated, the doctor may have examine the bp over a few weeks to observe if the number stays elevated or falls back to normal levels.
Elevated Blood Pressure
The systolic number of this kind of BP is between 120 and 129 mm Hg, while the diastolic number is less than 80 mm Hg.
Interestingly, most doctors don’t usually treat elevated blood pressure with medication. But, they may encourage you to engage in lifestyle changes to help lower your numbers.
Majority of people with “HBP” have no symptoms or signs, even when blood pressure readings is dangerously high levels.
In fact hypertension which is a chronic disease that is now constantly on the increase throughout the world, and is now the leading cause of morbidity and mortality according to the World Health Organization.
And hypertension consequences can be severe, but can be controlled well if detected early and treated appropriately.
But few people with high blood pressure may notice the symptoms of severe hypertension below and they may even attribute them to other health challenges:
- blood in the urine
- chest pain
- shortness of breath
- visual changes.
How To Lower Blood Pressure Quickly
Here are the tips that can help you to reduce high blood pressure into the normal range, or help to control “HBP” if you’ve already been diagnosed with the condition.
1. Engage in regular physical activity
Exercise and do some moderate-intensity activity each day and build up to at least 150 minutes per week, being active and avoid sitting too much as it can be bad for your health.
And study has shows that aerobic exercise training lowered their bp by an average of 3.9 percent systolic and 4.5 percent diastolic.
2. Lose weight
Losing weight can help to get bp down to a normal level. And is by far the most effective means of reducing elevated blood pressure is to lose weight.
3. Eat A healthy Balanced Diet
Ensure that you eat more of fruits and vegetables as possible. And get enough of heavy on whole grains, while staying away from processed foods, like those high in carbohydrates, sugar, fat, and salt.
And Americans eat far too much dietary sodium, up to three times the recommended total amount.
In fact, our body quickly and powerfully respond to healthy food, exercise, and other lifestyle changes
So, avoid what the American Heart Association has dubbed the “salty six,” common foods where high amounts of sodium may be lurking such as:
- breads and rolls
- cold cuts and cured meats
4. Limit Caffeine Intake
You’re to take caffeine in moderation as it can raise your blood pressure.
5. Relieve stress with daily meditation or deep breathing sessions
Stress can affect your blood pressure, because your body produces a surge of hormones when you’re stressed.
And these hormones will initially increase your bp by causing the heart to beat faster and your blood vessels to narrow.
Also, over time, stress can lead to unhealthy habits that put your cardiovascular health at risk.
So, ensure that you reduce stress if you’re looking to lower your blood-pressure.
Surprisingly, exercise is one of the great way to manage stress. But other activities can also be helpful are as follows:
- deep breathing
- yoga or tai chi
- muscle relaxation
6. Limit alcohol to one drink per day
Limit the amount of alcohol you drink, as small amounts may lower your bp, while large amounts can have the opposite effect.
7. Cut Back On Sweets
Beverages and Sugary foods has empty calories with no nutritional content. So, if you intend to eat something sweet, try eating fresh fruit or small quantity of dark chocolate which haven’t been sweetened as much with sugar.
And research has shown that regularly eating dark chocolate may reduce blood pressure.
8. Reduce Salt Intake
Hypertension patients and those with an increased risk for heart disease should try and keep their daily sodium intake between 1,500 milligrams and 2,300 milligrams per day.
And the easiest way to reduce sodium is to cook fresh foods more often. And avoid eating restaurant food or prepackaged foods, that are often very high in salt.
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