When the blood pressure remains elevated over time, it is described as high blood pressure or termed hypertension in the medical term.
Blood pressure is the force exerted by the circulation of blood against the walls of blood vessels.
These blood vessels carry oxygenated blood away from the heart, called arteries.
It is manifested as:
- Primary or Essential Hypertension: It is induced due to lifestyle changes and genetic factors and is the most common type of high blood pressure.
- Secondary Hypertension: It is caused due to other health conditions like Kidney and heart diseases, thyroid problems, and using illegal drugs like amphetamines and cocaine.
A blood pressure examination is given in millimeters of mercury (mm Hg).
It is indicated by two measurements known as Systolic and diastolic pressure.
- Systolic Pressure: It measures the pressure in your arteries when the heartbeats.
- Diastolic Pressure: It is the pressure in your arteries when the heart rests between beats.
The blood pressure is estimated by a sphygmomanometer, such as aneroid and digital, or mercury used in hospitals or clinics.
The high blood pressure reveals no signs or any symptoms.
And is identified by checking the blood pressure or screening when healthcare is required for an irrelative problem.
However, there are reports that people complain of headaches at the back of the head followed by lightheadedness, humming or hissing in the ears (tinnitus), incidents of fainting, altered vision, nosebleed, and shortness of breath.
But these symptoms aren’t specific to show any signs until high blood pressure has reached a crucial stage.
For this reason, hypertension is called a silent killer.
One must be aware and check blood pressure regularly.
Lifestyle alterations can significantly lessen your hypertension without needing any medications.
Here are 6 remedies to control your high blood pressure.
MAINTAIN A HEALTHY WEIGHT
Blood Pressure rises as your body weight increases.
Being overweight and obese boosts your risk of revealing high blood pressure.
This also leads to risk factors for heart disease, high blood cholesterol, and diabetes.
There are two key standards used to determine if you are overweight or obese-
- By measuring your weight relative to the height noted as Body Mass Index (BMI)
- Waist circumference.
BMI alone does not conclude the risk in the case of someone who is very muscular or has swelling fluid retention known as edema, because it overestimates the body fat.
It will also underestimate body fat in older persons or those people who are losing muscle, for this reason, the waist measurement is often correlated because too much body fat in the stomach also enhances the risk of disease.
Women must not have a waist measurement of more than 35 inches, and men must not have more than 40.
BMI of over 25 to 29.9 is overweight and greater or equal to 30 is considered obese. The normal range is 18.5 to 24.9.
You can calculate your BMI, by this formula-
BMI = Weight(kg) / height (m2) Or, you can calculate here.
what does your BMI indicate??
|Normal and good BMI, do not gain weight.|
|If your waist measurement is high, do not gain any more weight. Additionally, you need to drop weight if you have two or more risk factors for heart disease.|
30 or above
|Require to lose weight. It can be achieved by losing gradually half to two pounds per week. Consult with your doctor or a dietician for any guidance.|
The long-term success of losing weight is, to begin with, a purpose of losing 10 percent of your current weight.
What you consume alters your risks of getting high blood pressure.
It is important to do lose weight gradually. Avoid losing weight more than 2pounds per week.
Eating fewer calories than you use in your daily activities. One-pound equals 3,500 calories.
Therefore, to lose a pound of weight, you need to eat 500 calories less in a day or burn 500 calories a day.
Dietary Approaches to Control Hypertension
A healthy eating plan can lessen the risk of developing high blood pressure as-well-as reduce blood pressure that is already too high.
For an overall eating plan, acknowledge DASH, which stands for “Dietary Approaches to Stop Hypertension.”
You can reduce your blood pressure by consuming foods such as:
- Low Saturated fat.
- Low Cholesterol.
- Fruits and vegetables, and
- Low-fat dairy products.
The DASH eating plan consists of:
Whole grains, poultry, fish, and nuts, and has low amounts of fats, red meats, sweets, and sugared beverages.
It is also eminent in calcium, magnesium, and potassium, as well as fiber and protein.
The servings and Food groups for the DASH eating plan (the number of servings appropriate for you may differ, depending on your caloric need).
|Fruits and Vegetables||
|1 cup of raw leafy vegetable and medium fruit.
½ cup cooked vegetable and 6 ounces of vegetable and fruit juice.
½ cup fresh, frozen, or canned fruit
|Fats, Oils, and fat-free dairy foods||
|1 teaspoon soft migraine, and low-fat mayonnaise
1 teaspoon vegetable oil
8 ounces milk
1 cup yogurt
5 per week
|1 tablespoon sugar
8 ounces lemonade
1 tablespoon jelly or jam
|Nuts, seeds, and dry beans||
4-5 per week
|1 tablespoon of ounce seeds
½ cup cooked dry beans
1½ ounces of nuts.
|Grains and grain products||
|1 slice bread
½ cup cooked rice, pasta, or cereal
The DASH eating plan is based on 2000 calories a day.
If you are seeking to lose weight, ponder taking the DASH plan that is lower in calories.
The best way to turn to DASH eating habits is to record what you eat, when, how much and why.
To get used to the DASH eating plan, gradually advance your servings of fruits, vegetables, and grains.
If you have discomfort chymifying dairy products, seek lactase enzyme pills or drops—they’re handy at pharmacies or buy lactose-free milk.
Excessive sodium in your diet can prompt your body to retain fluid, which enhances blood pressure.
Potassium lessens the effects of salt in your body and eases tension in your blood vessels.
Before trying salt substitutes, you should seek guidance from your doctor, especially if you have high blood pressure.
Too much potassium chloride may be dangerous to those with a specific medical case like kidney disease.
Using less sodium is the solution to sustaining blood pressure at a salutary level.
An important part of healthy eating is to choose foods that are low in salt (sodium chloride) and other forms of sodium.
Tips to Decrease salt (Sodium) intake to regulate hypertension
- Take ready-to-eat breakfast cereals that are moderate in sodium.
- Use fresh poultry, fish, and meaty foods rather than canned varieties.
- Use spices, herbs, and salt-free seasoning mixtures when cooking.
- Cook pasta, rice, and cereal with less or without salt.
- Lower frozen dinners, canned soups, packaged mixes, and salad dressings—these usually have sodium.
- Wash canned foods, such as tuna, to exclude some sodium.
There’s no reason why having less sodium should make your food any less tasty as herbs, spices, garlic, and onions, can make your food flavorful without salt and sodium.
Tips for using Spices
|Cinnamon||Use in Salads, vegetables, slices of bread, and snacks|
|Chili Powder||Use in soups, salads, vegetables, and fish|
|Cloves||Use in salads, soups, and vegetables|
|Ginger||Use in soups, salads, vegetables, and meats.|
QUICK FACT: The canned peas have three times more sodium than the frozen peas.
Be Physically Active to reduce Hypertension
It doesn’t take an enormous effort to be physically active.
All you need is 30 minutes of moderate-level of physical activity, most of the days of the week.
Being physically active is a double-winner. It prevents and helps to manage high blood pressure and reduce the chances of heart disease.
Physical exercise puts less pressure on your blood vessels and maintains the blood pressure in the optimum figure.
Moderate physical activity includes- sporting activities and common-chores.
|Bicycling 5 miles in 30 minutes||Wiping windows or floors for 30 minutes|
|Joining dance classes or dancing 30 minutes||Gardening for 20-30 minutes|
|Running 1 mile in 10 minutes||Walking stairs for 15 minutes|
|Swimming laps for 20 minutes||Washing a car for 20-30 minutes|
|Jumping rope for 15 minutes||Raking leaves for 30 minutes|
Most people don’t need to consult a doctor to begin a moderate level of physical exercise.
However, you should double-check with your doctor if you have any heart trouble or have any history of stroke or heart attack.
Drink Moderate Alcohol.
Alcohol can raise your blood pressure by 1mm Hg for each 290 mL of alcohol consumed.
Drinking too much alcohol can raise blood pressure, affect the liver, heart, and brain.
Alcoholic drinks also contain calories, which signifies if you are working to lose weight.
If you drink alcoholic beverages, drink only a moderate amount—one drink a day for females, two drinks a day for males.
What figures as a drink?
- 12 ounces of beer (150 calories)
- 1 ½ ounce of 80-proof whiskey (100 calories).
- 5 ounces of wine (100 calories)
MANAGE YOUR BLOOD PRESSURE DRUGS
If you have severe high blood pressure, the lifestyle habits noted above may not drop your blood pressure adequately. If they don’t, you’ll necessitate taking prescribed drugs.
Even if you need medications, you still need to execute lifestyle changes.
Doing so will improve your drugs act better and may overcome how much of them you require.
There are many drugs available to lessen blood pressure. They work in several ways.
Some people need to take two or more prescribed medicine to affect their blood pressure dropping to a healthy level.
WHAT THEY DO
|These decrease nerve impulses to blood vessels, permitting blood to pass more efficiently.|
|These buffer blood vessels from angiotensin II. As a result, the blood vessels open wider, and pressure goes below.|
|These work similar way as alpha-blockers but also regulate the heartbeat, as beta-blockers do.|
Angiotensin-converting enzyme inhibitors
|.These inhibit the formation of a hormone called angiotensin II, which usually causes blood vessels to narrow. The blood vessels recline, and pressure goes down.|
|These decrease nerve impulses to the heart and blood vessels. This causes the heartbeat less often and with less force.|
Calcium channel blockers
|These keep calcium from penetrating the muscle cells of the heart and blood vessels. Blood vessels unwind, and pressure goes down|
|These are seldom called “water pills” because they affect the kidney and flush excess fluid and sodium from the body through urine.|
|Vasodilators||These straightly open blood vessels by loosening the muscle in the vessel walls.|
Nervous system inhibitors
|These relax blood vessels by regulating nerve impulses.|
When you start taking medicines, always ask for guidance from your doctor to get the precise drug and dose level for you.
For any side effects, inform your doctor so the drugs can be altered.
If you’re worried about the expense, tell your chemist or doctor—there might be a less pricey medicine or a generic form that you can take alternately.
It’s essential that you take your drugs as prescribed.
That can prevent a stroke, heart attack, and congestive heart failure, which is a severe heart condition in which it cannot pump enough blood as the body requires.
Tips To Help You Remember To Take Your Blood Pressure Medicines:
• Put a favorite photo of yourself or a loved one on the fridge with a note that says, “Remember To Take Your BP medicines.”
• Keep your medicines on the nightstand or cupboard next to your side of the bed.
• Keep your medicines with your toothbrush as a reminder. Take your medicines subsequently after you brush your teeth, and
• Put “sticky” notes in noticeable places to evoke yourself to take your drugs. Additionally, put notes on the bathroom mirror, or at the front door.
Some OTC medications, such as pain-killers, and dietary supplements, bitter orange, and ephedra can maximize your blood pressure.
Be assured to inform your doctor about any non-prescription drugs that you’re using and question whether they may make it arduous for you to make your blood pressure under control.
Do Meditation and Yoga.
Mindfulness and meditation, including transcendental meditation, have long been used and studied as methods of overcoming stress.
A Couple of researchers at Kent State Universities have discovered that mindfulness-based stress reduction (MBSR) can lessen elevated blood pressure, which influences almost 60 million grown-ups in the US
Yoga, which usually includes breath control techniques, posture, and meditation procedures, is also effective in reducing stress and blood pressure.
A 2013 review of yoga and blood pressure found a mean decrease in blood pressure of 3.62 mmHg diastolic and 4.17 mmHg systolic compared to those who did not exercise.
The Risks Of Hypertension
If left untreated, high blood pressure can lead to severe health complications, including heart attack, stroke, and kidney damage.
Routine appointments with your physician can help you monitor and control your hypertension.
Blood pressure of 130/80 mm Hg or more is considered high.
If you have recently been diagnosed with high blood pressure, your doctor will advise you on how to reduce it.
Your treatment plan may include medications, lifestyle changes, or a course of therapies. By following the steps above, you can also reduce your numbers.
Experts assert that any lifestyle change will generally lower systolic blood pressure by 4 to 5 mm Hg (top number) and diastolic 2 to 3 mm Hg (bottom number).
Reducing your salt intake and adjusting your diet can further lower your blood pressure.
What are the complications of unchecked hypertension?
Hypertension can seriously damage the heart, among others.
Excessive pressure can harden the arteries and reduce blood and oxygen flow to the heart. This increase in pressure and decreased blood flow can cause:
- Chest pain is also named angina.
- Heart attack, which occurs when the blood supply to the heart becomes blocked and heart muscle cells weaken from lack of oxygen. The longer the blood flow is obstructed, the greater the harm to the heart.
- Heart failure, which happens when the heart can’t pump sufficient blood and oxygen to other vital organs in the body.
- An irregular heartbeat can cause unforeseen death.
Hypertension can also tear or block the arteries that supply blood and oxygen to the brain, causing a stroke.
In addition, high blood pressure can cause kidney damage which can lead to kidney failure.
Remember – you can do it!
Maintain a healthy weight
- Consult your physician if you require to lose weight.
- If you do, lose weight gradually, adopting healthy eating plans and physical exercises.
Be physically active
- Participate in a total of 30 minutes of physical activity most days of the week.
- Combine daily commitments with moderate exercises, such as walking, to help you reach your physical activity goals.
Follow a healthy eating plan
- Set up a healthy eating plan high in fruits, vegetables, and low-fat dairy foods such as the DASH eating plan.
- Log everything you eat and drink in a food diary. Look for areas that are strong or need enhancement.
- If you are trying to lose weight, choose a diet that is lower in calories.
Reduce sodium in your diet
- Choose foods low in salt and other forms of sodium.
- Use spices, garlic, and onions to add flavor to your food without adding more sodium.
Drink alcohol in moderation
- Apart from raising blood pressure, too much alcohol can add unnecessary calories to your diet.
- If you drink alcoholic beverages, drink in moderation – one glass a day for women, two glasses a day for men.
Take the prescribed medication as directed.
- If you need medication to lower blood pressure, you should follow the lifestyle changes above.
- Use notes and other reminders to help you remember taking medication. Ask your family to help you with reminder calls and messages.
- Relax, follow yoga and meditate techniques.