How To Lower Blood Pressure
A healthy lifestyle leads to a normal blood pressure. Following a good diet plan which is rich in important nutrients will greatly help you in lowering your bp. There’s is no need to wait for your blood pressure to increase in order to incorporate a healthy living style. You can greatly reduce the chances of high blood pressure by starting at this very moment.
Many people are unaware of the disease of hypertension and do not realize they have high blood pressure. There is a reason why it is called a “silent killer”; it attacks slowly without showing any symptoms and suddenly kills you. To avoid this dangerous risk, be informed and get regular blood pressure readings.
One of the best ways to lower your blood pressure is to reduce your salt intake. Salt plays an important role in increasing the blood pressure and in fact, many people can avoid hypertension medications by following a salt free or low salt diet.
Fruits and vegetables also immensely benefit hypertension patients. Consumption of at least 5 portions of essential vegetables and fruits per day will have a profound effect in lowering the blood pressure. Avoid consuming sugary or fatty food items as well.
Be serious about your treatment and medications. Lifestyle modifications and the prescribed medicines together will help you pave a safety path. Even if the medication course is meant for your lifetime, do not ignore it. Hypertension has no cure but it is manageable. And managing is only possible through serious treatment and healthy diet.
High Blood Pressure Medication
There are loads of medicines for high blood pressure patients but they all have their own pros and cons. These medicines are also known as anti-hypertensive drugs. The prescribed medicines depend on the stage or type of high blood pressure you have. Some doctors also prescribe more than one of these drugs to regulate the blood pressure and reduce the risks to your body.
If you are suffering from simple prehypertension state, you might not be given any medicines. However, for those who have diabetes, heart or kidney diseases along with prehypertension, the doctor may prescribe anti-hypertension drugs to lower the blood pressure to the desirable range.
For Stage 1: (140/90 mmHg to 159/99mmHg)
If you have stage 1 hypertension and your blood pressure is within the above mentioned range, your doctor might prescribe you the following medicines:
- Diuretics: these are also known as water pills. They help in flushing out the excess sodium and water from the body. There are three types of diuretics out of which thiazide has the least side effects.
- Angiotensin-converting enzyme inhibitors (ACE): They allow the arteries to widen. The most prescribe drugs are Vasotec, Altace, Prinvil and Zestril.
- Angiotensin II receptor blockers: They block the activity of angiotensin to relax the blood vessels. The common drugs used are Diovan, Cozaar and Atacand.
- Beta Blockers: They function to inhibit nervous or hormonal signals that are directed to blood vessels or heart to reduce blood pressure. Lopressir, Corgard, Tenormin and Toprol XL are the most commonly prescribed of this category.
- Calcium channel blockers: They prevent the entrance of calcium into muscle cells of blood vessels and heart. Cardizem, Norvasc, Dilacor XR, Procardia and Adalat CC are the most common drugs of this category.
- Rennin inhibitors: Tekturna inhibits or slows down the production of rennin which is an enzyme produced by kidneys.
A combination of more than one of these medications is prescribed by doctors for patients of Stage 2 (160/100mmHg or more).
Natural Ways To Lower Blood Pressure
Following are a few natural ways to lower your blood pressure:
Reduce weight: A great way to reduce the risks of high blood pressure start from weight. The greater your weight, the greater will be the risk of hypertensive ailments. It can cause disrupted breathing like sleep apnea. Watch your waist and keep it normal according to your age. Waist size over 40 inches is risky for men and for women a waist size over 35 inches is risky.
Regular exercise routines: Regular exercise routines play an important part in lowering the blood pressure. A good physical activity for 30 minutes at least, can lower the blood pressure by 9mmHg. The exercise needs to be a routine effort so the blood pressure remains low and does not rise again.
Healthy diet: Incorporate a healthy diet plan which is rich in whole grains, vegetables, fruits, and low fat dairy items in your daily meals. Do not eat any saturated fat items or cholesterol rich foods. This can lower your blood pressure by 14mmHg.
Reduce salt/sodium intake: Reduce the salt intake as it can lower your blood pressure significantly by 8 mmHg. Limit the daily sodium intake to less than 2300mg per day. For people with greater salt sensitivity, the appropriate amount is less than 1500mg.
Limit alcohol drinking and quit smoking: Limit the amount of alcohol consumption although, a small amount of alcohol can reduce the blood pressure up to 4 mmHg. For people with greater risk of high blood pressure and people over 65 years of age, one drink is equal to 12 ounce beer, 5 ounce wine and 1.5 ounce liquor. Smoking will significantly increase blood pressure so avoid it at all costs and increase your life expectancy.
Lower the stress: Stress is one of the most important factors that increases blood pressure. Chronic stress is caused by work, family and financial problems. Root out the cause of stress and eliminate it. Alter your expectations and stop brooding over them. Find time to relax and realize what triggers stress. Start practicing gratitude more often.
High Blood Pressure Diet
To maintain a low blood pressure, a healthy diet plan is extremely necessary. It helps lower your high blood pressure immensely and might also decrease the amount of medications that are required to control it. Keep a track of what you are consuming as food items. Many people do not know the calorie amount that they are taking and wonder why they aren’t losing weight despite eating less.
Portion size of the consumed food opens an insight to the truth of the food you are eating. This can make you realize which high calorie food items you have in your daily diet and you can cut back on them.
Increase the amount of potassium, magnesium and fiber in your routine meals. For that, eat apples, carrots, apricots, green beans, bananas, broccoli, kale, beet greens, strawberries, oranges, green peas, peaches, dates, tomatoes, melons, mangoes, grapes, raisins, sweet potatoes, lima beans, collard, pineapples, squash, potatoes, spinach, tangerines, fat free yogurt and tuna.
Also incorporate legumes, nuts, poultry, fish, whole grains and low fat dairy foods in your diet. This constitute the DASH diet plan which is perfect for hypertension patients. It strictly advises to cut down on desserts, processed meats, red meats, fatty foods and sweetened beverages to lower the blood pressure. Following the DASH Diet will greatly help in reducing risk of stroke or coronary artery disease.