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Natural Ways to Lower Blood Pressure Official websites lbood. gov A. ckntrol website belongs to Preventive measures for blood pressure control official government organization in the United States. gov website. Share sensitive information only on official, secure websites. More than 1 in 3 adults in the U.I'm Dr. Leslie Thomas, a nephrologist Joint health and wellness Mayo Clinic. And I'm here to Preventive measures for blood pressure control some Prebentive the important questions you might have about hypertension. Measuring your blood pressure at measurees is a ofr process.
Many people have a slightly higher blood pressure in one arm versus the other. So it's important to measure the blood pressures in the arm with pressure higher readings.
Measurea best to avoid caffeine, blkod and, if you smoke, smoking for at least 30 minutes. To prepare for the measurement, you should be Preventive measures for blood pressure control with your feet on the floor and legs uncrossed, and your back supported for at least five minutes. Your arms should be supported on a flat surface.
After resting peessure five minutes, at least two readings are taken Prevenrive minute apart pressuge the morning prior to medications and in the evening before the evening meal, Preventive measures for blood pressure control.
Your blood pressure monitor should be checked for proper calibration contrll year. This pattern of abrupt changes in blood pressure from forr to quite high is sometimes referred to Preventive measures for blood pressure control labile measuures pressure.
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Antihypertensive cntrol are grouped by class. Each class of medication differs from the other classes by the way it lowers blood pressure. For instance, diuretics, no matter the type, act to reduce the body's total content of salt and water.
This leads to reduction in plasma volume within the blood vessels and consequently a lower blood pressure. Calcium channel blockers reduce the relative constriction of blood vessels.
This reduced vasoconstriction also promotes a lower blood pressure. Other classes of antihypertensive medication act in their own ways. Considering your health conditions, physiology, and how each medication works, your doctor can advise the safest and most effective medication for you.
Following the correction of blood pressure or the institution of certain blood pressure medications, it's pretty common to see changes in the markers for kidney function on blood tests.
However, small changes in these markers, which reflects small changes in kidney filtration performance shouldn't necessarily be interpreted as absolute evidence of kidney harm. Your doctor can interpret changes in laboratory tests following any change in medication.
Keep an open dialogue with your medical team about your goals and personal preferences. Communication, trust and collaboration are key to long-term success managing your blood pressure. Never hesitate to ask your medical team any questions or concerns you have.
Being informed makes all the difference. Thanks for your time and we wish you well. To diagnose high blood pressure, your health care provider examines you and asks questions about your medical history and any symptoms.
Your provider listens to your heart using a device called a stethoscope. Your blood pressure is checked using a cuff, usually placed around your arm.
It's important that the cuff fits. If it's too big or too small, blood pressure readings can vary. The cuff is inflated using a small hand pump or a machine. A blood pressure reading measures the pressure in the arteries when the heart beats top number, called systolic pressure and between heartbeats bottom number, called diastolic pressure.
To measure blood pressure, an inflatable cuff is usually placed around the arm. A machine or small hand pump is used to inflate the cuff. In this image, a machine records the blood pressure reading. This is called an automated blood pressure measurement. The first time your blood pressure is checked, it should be measured in both arms to see if there's a difference.
After that, the arm with the higher reading should be used. Blood pressure is measured in millimeters of mercury mm Hg. A blood pressure reading has two numbers. A diagnosis of high blood pressure is usually based on the average of two or more readings taken on separate occasions.
Blood pressure is grouped according to how high it is. This is called staging. Staging helps guide treatment. Sometimes the bottom blood pressure reading is normal less than 80 mm Hg but the top number is high. This is called isolated systolic hypertension.
It's a common type of high blood pressure in people older than If you are diagnosed with high blood pressure, your provider may recommend tests to check for a cause.
Your health care provider may ask you to regularly check your blood pressure at home. Home monitoring is a good way to keep track of your blood pressure. It helps your care providers know if your medicine is working or if your condition is getting worse. For the most reliable blood pressure measurement, the American Heart Association recommends using a monitor with a cuff that goes around your upper arm, when available.
Devices that measure your blood pressure at your wrist or finger aren't recommended by the American Heart Association because they can provide less reliable results. Changing your lifestyle can help control and manage high blood pressure. Your health care provider may recommend that you make lifestyle changes including:.
Sometimes lifestyle changes aren't enough to treat high blood pressure. If they don't help, your provider may recommend medicine to lower your blood pressure. The type of medicine used to treat hypertension depends on your overall health and how high your blood pressure is.
Two or more blood pressure drugs often work better than one. It can take some time to find the medicine or combination of medicines that works best for you. When taking blood pressure medicine, it's important to know your goal blood pressure level.
The ideal blood pressure goal can vary with age and health conditions, particularly if you're older than age Water pills diuretics. These drugs help remove sodium and water from the body. They are often the first medicines used to treat high blood pressure.
There are different classes of diuretics, including thiazide, loop and potassium sparing. Which one your provider recommends depends on your blood pressure measurements and other health conditions, such as kidney disease or heart failure.
Diuretics commonly used to treat blood pressure include chlorthalidone, hydrochlorothiazide Microzide and others.
A common side effect of diuretics is increased urination. Urinating a lot can reduce potassium levels. A good balance of potassium is necessary to help the heart beat correctly. If you have low potassium hypokalemiayour provider may recommend a potassium-sparing diuretic that contains triamterene.
Calcium channel blockers. These drugs help relax the muscles of the blood vessels. Some slow your heart rate. They include amlodipine Norvascdiltiazem Cardizem, Tiazac, others and others.
Calcium channel blockers may work better for older people and Black people than do angiotensin-converting enzyme ACE inhibitors alone.
: Preventive measures for blood pressure control| Prevent and Manage High Blood Pressure | Practice presdure Preventive measures for blood pressure control habits. The side effects of these therapies are few, and vlood indirect benefits are well forr. Atkins Diet DASH Diet Golo Diet Supporting healthy digestion and elimination Tea Healthy Recipes Intermittent Fasting Intuitive Eating Jackfruit Ketogenic Diet Low-Carb Diet Mediterranean Diet MIND Diet Paleo Diet Plant-Based Diet See All. Overweight, obesity, and blood pressure: The effects of modest weight reduction Take supplements to lower blood pressure. It increases the risk of insulin resistance and heart disease. |
| Under Pressure | Clinical Trials. Choose healthy meal and snack options to help you avoid high blood pressure and its complications. How we reviewed this article: Sources. Prevention and Risk Factors. The Study is a meaningful opportunity to contribute to health research. |
| Know your numbers. | High blood pressure increases the risk for a number of health conditions. Help us better understand heart health by choosing to share your Apple Watch data. NYU Langone offers Tobacco Cessation Programs to help you quit. Take supplements to lower blood pressure. Eating healthful foods can help keep your blood pressure under control. This puts less pressure on your arteries and lowers your blood pressure. |
| Exercise Regularly | How to increase your potassium intake. Increasing potassium intake helps counter the effects of salt while easing the tension in your blood vessels. However, it can pose a problem for people with kidney issues. Make sure you talk to your doctor before increasing your potassium intake. Consuming more potassium is easy as the mineral occurs naturally in various foods. These include:. Low-fat dairy products. Vegetables like spinach, sweet potatoes, tomatoes, and potatoes. Fruits like apricots, avocados, bananas, and oranges. Weight and blood pressure are major public health concerns, considering their impact on the renal and cardiovascular systems, and this is particularly true for those who are obese. According to the CDC, one is overweight and obese if their weight is higher than what is considered appropriate for their height. If you are concerned about your weight, consult your doctor to determine a weight goal that's ideal for you. Many experts recommend SMART goals — specific, measurable, attainable, relevant, and time-bound — for lasting weight loss results. Think of process goals instead of losing a certain number of pounds. For instance, you can aim to walk 10, steps a day instead of shedding five pounds each month. Even small reductions in your weight can greatly impact your blood pressure. Besides shedding extra weight, you should try to watch your waistline. Carrying excess weight around the waist can increase the risk of hypertension. Generally, women are at risk of high blood pressure if their waist measurement is higher than 35 inches. The maximum healthy weight measurement for men is 40 inches. These numbers vary depending on various factors, including age and ethnicity. Consult with a doctor to find out your healthy waist measurement. One of the key factors that drive high blood pressure is stress. It causes a surge of hormones in the body, increasing heart rate and narrowing the blood vessels. While there is no proof that stress causes long-term high blood pressure, how you react to stressors in your life can increase the risk of hypertension, stroke , and heart failure. Some people respond to stress by indulging in alcohol, unhealthy foods, and smoking, which are bad for your blood pressure. Heart disease has also been linked to certain stress-related conditions like anxiety , depression , and isolation from friends and family. The hormones produced when stressed can damage your blood vessels and lead to heart disease. Learning to manage stress can lead to behavioral changes that are good for your blood pressure. But what are your options for managing stress? Simplify your schedule. Start by simplifying your schedule if you feel like you're always rushing. Take some time to review your calendar and eliminate or schedule less time for unimportant activities. Taking deep breaths when you are anxious can help you relax. Exercise can also be a great stress reliever. Remember to consult a doctor before starting a new workout program, especially if you have high blood pressure. Consider yoga and meditation. Both techniques can strengthen the body while helping you relax, and they can also lower your systolic blood pressure by 5mm Hg or more. You must learn to shift your perspective when dealing with stressful situations instead of complaining. Acknowledging how you feel about the situation and working to find a solution can go a long way towards reducing stress and maintaining healthy blood pressure levels. The goal of learning stress management is to find what works for you. Be open to experimenting with different strategies and enjoying the benefits. Repeated alcohol consumption causes the blood vessels to become narrower with time. In addition, men and women who binge drink alcohol, about 4—5 drinks in 2 hours, are at increased risk of hypertension. The more alcohol you drink, the higher the risk of developing high blood pressure, and this is particularly true for those over 35 or anyone with chronic health problems. Alcohol damages the muscles of the blood vessels, forcing the heart to work harder to push blood throughout the body. The result is increased blood pressure, which increases the risk of stroke, chronic kidney disease, heart disease, and vascular dementia. Cutting back on the amount of alcohol you consume or avoiding it altogether can reduce your risk of hypertension. It also helps with weight loss, reduced anxiety, improved mood, increased energy levels, slimmer waistline, and better sleep. Consider the tips below to reduce alcohol intake:. Set yourself a drink limit and count your drinks. The National Health and Medical Research Council recommends a maximum of 10 drinks per week and four drinks per drinking session. Swap to low- or no-alcohol alternatives. These products taste the same but contain less alcohol. Have a few alcohol-free days each week. This will help you break bad habits and stay healthy. Consider taking up other healthy behaviors like working out and eating a balanced diet. Keep up your water and food intake. Reach for water when you are thirsty instead of alcohol. Avoid drinking on an empty stomach as this increases the rate of alcohol metabolism. Additionally, ensure that you alternate alcoholic drinks with non-alcoholic drinks like soda water, soft drinks, water, or juice. Limit the amount of alcohol you keep in the house. If it's not there, you cannot drink it. Instead, stock your home with non-alcoholic beverages like good teas, juice, and sparkling water. Change up your after-work routine. Rather than reach for a beer or glass of wine after work, try healthier alternatives like going for a walk, jog, or a tasty non-alcoholic drink. Delay that first drink until dinner is served. The blood pressure response to caffeine differs from one person to another, and researchers aren't sure why. Some researchers believe that caffeine is a vasoconstrictor, meaning that it blocks the hormone that helps widen the blood vessels. Others believe that it triggers the adrenal gland to secrete more adrenaline, which causes an increase in blood pressure. Some people who drink caffeinated drinks regularly have hypertension problems, while others develop a tolerance to it. As a result, caffeine generally has a short-term effect on your blood pressure. For people already dealing with hypertension, consult your doctor to determine if you should cut back or stop drinking caffeinated drinks. According to the US Food and Drug Administration, mg of caffeine per day is safe. Consider cutting that amount by half if you're concerned about the effect of caffeine on your blood pressure. Keep in mind that the caffeine content in tea, coffee, energy drinks, and other beverages varies depending on the brand and how it was prepared. An easy way to figure out if caffeine affects your blood pressure is to check it before drinking a caffeinated drink and again 30— minutes afterward. If the numbers increase by 5—10 points millimeters of mercury , you may have to consider cutting back on caffeine. Reduce your caffeine intake gradually over several days to prevent withdrawal symptoms, which can also cause hypertension. Experts also recommend avoiding caffeine before activities that raise blood pressure like workouts, hard physical labor, or weightlifting. Other tips for reducing caffeine intake include:. Water down drinks that contain caffeine. Switch to low-caffeine drinks in the morning like green tea. Try decaf coffee, decaffeinated soda, fruit juice, or water. Brewing tea for shorter periods reduce the amount of caffeine in it. Read the labels of foods and beverages carefully to keep tabs on how much caffeine you're taking. Too much sugar also plays a role in the development of hypertension. Fructose is a simple sugar that raises uric acid levels, inhibiting nitric oxide production NO. Nitric oxide plays a crucial role in helping the blood vessels dilate and retain their flexibility. Without it, your blood pressure will likely increase. Excess sugar also contributes to obesity, a risk factor for hypertension. Consuming sugar increases insulin levels and activates the sympathetic nervous system, increasing the heart rate and blood pressure. The body develops insulin resistance as insulin levels increase, hindering the body's ability to store magnesium. As a result, blood vessels cannot relax, and the blood pressure rises. Sugar also reduces the sensitivity of receptors responsible for lowering blood pressure. A great way to prevent hypertension and related conditions is to cut back on sugar. The American Heart Association recommends the following tips for reducing sugar intake:. Limit alcohol. Drinking too much alcohol can lead to high blood pressure. For women, that means no more than one drink a day, and for men, no more than two, according to the AHA. Manage stress. While the link between stress and blood pressure is still being studied, stress is known to contribute to other important risk factors for hypertension, including unhealthy eating and alcohol intake, notes the AHA. Meditation may help you manage both stress and high blood pressure, according to the AHA. Monitor your blood pressure. High blood pressure often occurs with no symptoms, so only blood pressure readings will tell you if your blood pressure is on the rise, notes the AHA. If your blood pressure is higher, you may have to get it checked more often. Editorial Sources and Fact-Checking. Resources Health Threats From High Blood Pressure. American Heart Association. March 4, American College of Cardiology. November 13, Facts About Hypertension. Centers for Disease Control and Prevention. January 5, Managing Weight to Control High Blood Pressure. October 31, Managing Blood Pressure With a Heart-Healthy Diet. Juraschek S, Miller E, Weaver C, Appel L. Effects of Sodium Reduction and the DASH Diet in Relation to Baseline Blood Pressure. Journal of the American College of Cardiology. December 12, American Heart Association Recommendations for Physical Activity in Adults and Kids. It can also lower the risk of other health problems. Get some tips on losing weight here. Restricting sugar and refined carbohydrates may help you lose weight and lower your blood pressure. People with overweight or obesity who followed low carb and low fat diets saw their diastolic blood pressure fall by an average of about 5 mm Hg and their systolic blood pressure by 3 mm Hg after 6 months. What is the difference between diastolic and systolic blood pressure? Is it safe to follow a no-carb diet? Increasing your potassium intake and cutting back on salt can help lower your blood pressure. A high salt intake can increase the risk of blood pressure, while reducing salt intake lowers it. Potassium helps the body eliminate salt and eases tension in your blood vessels. High potassium foods include:. However, a high potassium intake may be harmful to people with kidney disease , so talk with your doctor before increasing your potassium intake. Nutrition labels can help you decide which foods to eat and which to avoid. What effects does potassium have on the body? The National Institutes of Health recommend the DASH Dietary Approaches to Stop Hypertension as a heart-healthy option. The DASH diet emphasizes:. What are some heart-healthy foods? Processed foods are often high in salt, added sugar, and unhealthy fats. They may lead to weight gain. All these factors can contribute high blood pressure. Foods labeled low fat may be high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full. Eating less processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure. Smoking can affect your all-around health, including your blood pressure. One study showed that nonsmokers in areas with smoke-free restaurants, bars, and workplaces had lower blood pressure than nonsmokers in areas without smoke-free policies. Get some tips here for stopping smoking. Finding ways to manage stress is important for your health and your blood pressure. Ways of relieving stress depend on the individual but can include:. Get some tips here for relieving stress. Cacao contains flavonoids, an antioxidant that may help lower blood pressure. These flavonoids may help dilate, or widen, your blood vessels. However, the American Heart Association notes that while eating a little dark chocolate is unlikely to be harmful, the amount a person is likely to eat per day will probably not provide enough flavonoids to produce health benefits. Does dark chocolate have other benefits? Some herbal medicines may help lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful. Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications. Learn more about herbal remedies for high blood pressure. Sleep deprivation may increase the risk of high blood pressure. Tips for sleeping well include :. Get some tips on sleeping well. Fresh garlic or garlic extract may help lower blood pressure. One review found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and their diastolic blood pressure by up to 2. Can you eat raw garlic? Previous studies had already suggested that consuming protein may lower blood pressure in the short term. High-protein foods include:. Anyone considering switching to a high protein diet should first speak with a doctor, as it may not be suitable for everyone. It is also essential to balance different types of protein and to balance protein foods with other items. How much protein do you need per day? However, there is not enough evidence to confirm that most supplements can manage blood pressure. Always check with a doctor before using a supplement, as not all supplements are safe for everyone. |
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