High Blood Pressure – The Silent Killer
High blood pressure, also known as ‘hypertension’, is a common disease that affects the arteries in our body. Blood pushes against the walls of your arteries too forcefully when you have hypertension. It also means that your heart has to work extra hard to pump blood into your body.
So, how will you understand if you are suffering from high blood pressure?
If you are suffering from extremely high blood pressure, you may suffer from any of the following symptoms:
- Severe headaches
- Pain in the chest
- Bleeding in the nose
- Blood in urine
- Pounding in ears, neck, or chest
- Problem with breathing
- Nosebleed
Other symptoms might include sweating, facial flushing, nervousness, dizziness, and sweating.
How To Lower Your High Blood Pressure Effectively?
Let us explore some effective ways how you can properly lower your blood pressure.
1. Increase in physical activity such as exercise
Exercise can lower blood pressure significantly, especially for men, according to a meta-analysis of 65 studies. As you start exercising regularly, your breathing and heart rate increase and your heart gets stronger and needs less effort to pump blood. It reduces your blood pressure and relieves pressure on your arteries.
If exercising at a stretch for 40 minutes daily is too difficult, you can also divide your time segment into three or four 10 to 15 minutes. You can try high-intensity interval training, aerobic exercises, or resistance training.
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2. Losing excessive weight
If you feel you are overweight, reduce 5 to 10 pounds to lower blood pressure. In addition, it will lessen the risk of other medical issues.
According to an analysis of several studies, weight loss diets reduced diastolic blood pressure by 3.2 mm Hg and systolic by 4.5 mm Hg.ssss
3. Reduce consumption of refined carbohydrates and sugar
Many studies have proven that reducing the consumption of refined carbohydrates and sugar can help shed those extra pounds, thus helping reduce weight.
As per a review done in 2014, sugar, especially fructose, increases your blood pressure more than salt. In trials lasting at least 8 weeks, sugar increased diastolic blood pressure by 5.6 mm Hg and systolic blood pressure by 6.9 mm Hg.
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4. Consume less sodium and more potassium
One of the most popular ways to lower your blood pressure is by consuming less sodium and more potassium. Besides reducing the effects of salt in your body, potassium eases blood vessel tension.
Some foods that are naturally high in potassium are:
- Yogurt and milk
- Fish
- Fruits such as avocados, apricots, bananas, and oranges
- Vegetables include potatoes, spinach, greens, tomatoes, and sweet potatoes.
5. Consuming less processed food
Processed foods and foods from restaurants contribute the most extra salt to your diet, not the salt shaker at home.
Some high-salt items include:
- Pizza
- Chips
- Canned soup
- Deli meats
Foods labeled as ‘low in fat’ generally have high amounts of sugar and salt to compensate for the less fat. Fats make you feel full and give a good food taste. By reducing or eliminating processed foods, you’ll consume less salt, sugar, and refined carbohydrates.
6. Cutting down on smoking
We understand that it can be quite difficult, but trust us, it is worth it. Quitting smoking is good for the round betterment of your health. Smoking causes a temporary but immediate increase in BP and, thus, in your heart rate.
Tobacco chemicals damage blood vessel walls, cause inflammation, and narrow your arteries over time, increasing blood pressure. The chemicals present in tobacco can harm you even if you are a passive smoker.
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Frequently Asked Questions (FAQs)
1. Can I bring my high blood pressure to a safe level without medication?
Yes, it is possible to lower your BP without taking any medicines. Hypertension can be brought to a safer level by doing regular physical activity. All kinds of aerobic exercises help in lowering bp levels, including walking, jogging, cycling, swimming, and dancing.
2. How do you get high blood pressure down quickly?
You can easily lower it by losing extra pounds, getting a good night of good, quitting smoking and alcohol, exercising regularly, and maintaining a healthy diet.
3. When is our blood pressure at its highest level?
It tends to follow a daily pattern. Before waking up from his sleep, a person’s BP usually increases. Throughout the day, it rises, peaking at midday. It is in the late afternoons and evenings when it’s lowers.