High blood pressure increases the likelihood of both heart attack and stroke. It's important to know your numbers, because if you have high blood pressure, you'll want to lower them. Talk to your doctor about the best ways for you to lower your blood pressure. Here are some things they might recommend.
What is the main cause of high blood pressure?
High blood pressure usually develops over time. It can be caused by unhealthy lifestyle habits, such as lack of regular physical activity. Certain medical conditions, such as diabetes and obesity, can also increase the risk of high blood pressure.
10 ways to lower blood pressure
1. Lose weight
You lower your systolic blood pressure (the first number in the blood pressure results) by 5 to 20 points for every 20 kilos you lose. In fact, if you're overweight, losing just 10 kilos can help lower your blood pressure. The goal for weight loss is to bring your body mass index (BMI) between 18.5 and 24.9.
Losing weight can also help with sleep apnoea -- when your breathing stops briefly several times during sleep. (This can raise your blood pressure and put your heart into arrhythmia.) Shed pounds slowly with a consistent combination of healthy eating and exercise.
2. Eat healthy
A program called DASH (Dietary Approaches to Stop Hypertension) is considered by many to be the best diet when it comes to controlling and lowering blood pressure. Stick to it and watch your systolic blood pressure drop by 8-14 points.
Its basic rules are to avoid or reduce:
Foods high in total and saturated fats.
- Processed foods
- Sugar
- Salt
- Carbohydrates
- Caffeine
- Alcohol (no more than one drink a day if you're a woman; two or less if you're a man).
3. Exercise regularly
Exercise is the soul mate of proper nutrition. You're likely to lose weight if you exercise and follow a healthy diet. Official recommendations suggest at least half an hour of exercise on most days of the week. The effects can be dramatic: blood pressure drops by 4-9 points. Remember that exercise is not just about going to the gym. It can also be gardening, washing the car or doing housework. But the best things for your heart are the things that get your heart rate up - aerobic activities like walking, dancing, running, cycling and swimming.
4. Reduce your sodium intake
This is a major blood pressure raiser. The American Heart Association recommends that people with hypertension keep it below 1,500 milligrams per day. Check your food labels to see how much you are consuming. If you reduce it gradually, you're less likely to notice the difference. Limiting sodium to just 2,400 milligrams a day can reduce your number by 2-8 points.
5. Reduce your stress
Reducing stress can help keep your blood pressure normal. Try mind-body exercises such as yoga and tai chi. Meditation can also help with stress, as can listening to soothing music or playing music. One study found that playing music has similar benefits to physical activity.
6. Drink less alcohol
You can lower your systolic blood pressure by 2-4 points by limiting yourself to one drink a day (women) or two (men). One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof vodka.
7. Stop smoking
Quitting cigarettes is probably the best thing you can do for your heart. It's also good for your health in general. Not only is smoking bad for you in the long run, but your blood pressure goes up every time you take a cigarette. Lower your blood pressure and prolong your life by quitting. If you need help getting started, talk to your doctor.
8. Take prescription medicines
For some people, lifestyle changes are enough to get and keep blood pressure under control. But many people also need medication. It is important to take them exactly as prescribed by your doctor. This means that you must not reduce doses or skip days. If you have trouble remembering your medicines, you can get help from electronic reminders or daily pill packs.
9.Consider taking vitamins and supplements.
Research shows that some vitamins and minerals can help lower blood pressure. But talk to your doctor before taking them. Make sure he knows everything you are taking.
10. Get quality sleep
Like many other bodily functions, such as heart rate and breathing rate, your blood pressure drops when you sleep. If you don't get enough sleep, it means your blood pressure stays high for longer. It's also possible that sleep deprivation can affect your body's ability to control stress hormones, and this can also play a role.
Can drinking water lower blood pressure?
Drinking water throughout the day to stay properly hydrated is recommended. As well as helping to lower blood pressure, it can help to lubricate the body, reduce the risk of conditions such as kidney stones and urinary tract infections, and improve brain function.
