You’ll have to adjust your diet and monitor food labels a dietitian can help with this.Īccording to one systematic review, the Dietary Approaches to Stop Hypertension (DASH) diet is the most effective dietary approach to lowering blood pressure. Reducing the sodium in your diet can be difficult because many foods that you don’t think of as salty actually contain a lot of sodium. People with high blood pressure are often told to eat less salt. Some ways to get this exercise in include: Two days of muscle-strengthening exercises per week is also recommended. The AHA recommends adults get 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous aerobic physical activity weekly. There is strong evidence to support regular exercise and physical activity as a way to lower blood pressure. The CDC recommends men drink no more than two alcoholic drinks daily, and women no more than one. Try to reduce your alcohol consumption, especially if you’re already at risk or have high blood pressure. Reduce alcohol consumptionĪlcohol can raise your blood pressure. One study found that smokers that reduced or quit smoking by switching to e-cigarettes effectively lowered their BP long-term. Quitting smoking could make a big difference in your blood pressure.Įven switching to a less harmful alternative, like e-cigarettes, could benefit BP. Smoking increases your risk of high blood pressure, heart attack, and stroke. They may recommend a sleep study to see if there are other underlying causes, like sleep apnea, or lifestyle changes to encourage better sleep habits. If you have trouble getting enough quality sleep, consider talking to your healthcare provider. The American Heart Association (AHA) recommends six to eight hours of sleep per night to avoid cardiovascular (heart) issues. Getting poor-quality sleep can increase your risk of high blood pressure. Medical treatment may involve delivering hypertensive drugs intravenously (into the vein). If a person is in hypertensive crisis (a dangerous, sudden spike in blood pressure in which the systolic pressure (the top number) is 180 millimetres of mercury (mmHg) or higher, and/or the diastolic pressure (the bottom number) is 120 mmHg or higher), they require immediate medical attention. Often, you have to take hypertension medication at the same time each day for the best results. It is essential to follow your healthcare provider’s instructions with any medication. The five types of medication used to lower blood pressure include:Īngiotensin-converting enzyme (ACE) inhibitors If you have persistent hypertension, your healthcare provider may recommend a medication to lower your blood pressure. Using a planner, calendar, or to-do list for better time managementĬrafting, walking, or another hobby or meaningful occupation Mindfulness meditation and other mindfulness-based techniques The following stress-reduction techniques may help you lower your BP: However, “stressing less” is easier said than done. This is why stress management is one of the best ways to naturally lower blood pressure. Stress reduction techniquesĪ stressful situation can raise your blood pressure temporarily, and chronic stress can raise your BP long-term. The good news is you don’t have to cut out coffee entirely. In order to get the most accurate BP reading, avoid drinking coffee (or any caffeinated beverages) three hours before measurement. According to research, your blood pressure can be elevated for up to three hours after drinking coffee. Unlike alcohol, which can raise your BP long-term, caffeine increases your blood pressure temporarily.
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