Hypertension is usually
termed a silent killer. A majority of affected individuals may not even realize
that they suffer from this condition. Thus, discovering how to lower blood
pressure quick can certainly prove beneficial in avoiding such health problems.
Here are a few self-care measures that may help treat hypertension.
HIGH BLOOD PRESSURE
Hypertension, which is generally known as high blood pressure, can certainly put an individual at a risk of developing serious health conditions such as stroke, heart attack, heart failure, or kidney failure. The key factors that contribute towards rise in blood pressure are high levels of blood cholesterol, obesity, excessive stress, an unhealthy lifestyle, aging and a number of underlying health disorders.
Blood Pressure Levels
The term 'blood pressure' refers to the pressure exerted by the blood on the walls of the blood vessels. Under normal circumstances, blood pressure should be lower than 120/80 mm Hg. In adults, a blood pressure reading that ranges between 120/80 mm Hg and 139/89 mm Hg is indicative of prehypertension. A person is diagnosed with hypertension, when the blood pressure reading is higher than 140/90 mm Hg. If hypertension is not associated with an underlying cause, it is referred to as essential or primary hypertension. When medical conditions such as diabetes, hormonal disorders, kidney disease, or abnormalities of the aorta are associated with elevated blood pressure, the affected individual is said to suffer from secondary hypertension
Once a person is diagnosed with this condition, it will become essential to monitor blood pressure regularly. While taking antihypertensive drugs such as ACE inhibitors, angiotensin receptor blockers, calcium channel blockers, diuretics, or beta blockers, maybe an integral part of the treatment, the importance of lifestyle modifications cannot be stressed enough. Here are some lifestyle-related changes that may prove beneficial in treating high blood pressure.
Maintain a Healthy Body weight:
Shed those extra kilos. Cut down on calories. The moreover weight you are, the more susceptible you are to high BP. When you have a proper body weight, then the blood pressure medicines work more effectively.
Eat Healthy Foods:
Fresh fruits as well as vegetables are good for your health issue because they're rich in calcium, potassium and vitamin C. These nutritional components are essential for reducing high blood pressure. Whole grains are considered as important healthy food as the dietary fiber present in them can decrease blood cholesterol level. Fried foods, junk foods, meat should be eliminated from the diet because they contain high amounts of unhealthy saturated fats which are bad for heart health.
Stay Hydrated
Increase your intake of water. Make sure that you have at least eight glasses of water every day. This will not only keep your body hydrated, but also help to get rid of the excess salt and harmful toxins. It may also help maintain the electrolyte balance. It would be best to cut down on the intake of caffeinated drinks as these have a dehydrating effect on the body.
Minimize Sodium Intake:
High sodium levels in blood may cause water retention which in turn may lead to increased blood volume. Frozen foods and processed foods have high sodium content and you must strictly avoid them. According to the 2005 Dietary Guidelines for Americans, the daily intake of sodium should not go beyond 2, 300 mg. In some cases, the daily intake may have to be brought down to 1, 500 mg.
Exercise Regularly:
Physical exercises can make your heart stronger. As a result, your heart can pump out blood without putting any extra effort. Thus exercise can decrease the blood pressure to a great extent. You should exercise for half an hour, 5 days a week to keep your heart in healthy state.
Smoking and Alcohol:
Smoking and excessive consumption of alcohol can constrict the blood vessels, thereby reducing the blood flow to the heart. If blood-alcohol concentration is high, a person is more likely to develop cardiovascular disease. Thus, it would be best to quit smoking and cut down on the intake of alcohol.
Relaxation
Stress is one of the major contributory factors for many ailments. Complete stress reduction is essential for the purpose of lowering down the blood pressure fast. Under the influence of excessive stress, the heart rate tends to increase and causes rise in blood pressure. Therefore, learn relaxation techniques or enjoy some hobbies so that you can keep your mind free from stress.
Conclusion
These are the few of the most effective tricks to lower one's blood pressure quickly. Continue to maintain this kind of healthy lifestyle even after the blood pressure becomes normal. An unhealthy way of living can raise it all over again. Do not forget to monitor blood pressure after regular intervals of time as per the instructions of your doctor. This is important because there are no specific signs and symptoms that can suggest you that your blood pressure is going up.
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