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Effective tips to reduce high blood pressure

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What is High Blood Pressure

High blood pressure or hypertension is a disease in which blood pressure remains elevated for a long time. High BP is a dangerous and one of the most common health problems in the world.  Because it shows very little or no early symptoms that is why it is also known as a “silent killer” disease.

Blood pressure is the force at which our heart pumps blood into arteries.

Readings less than 120/80mmg are considered normal. PEOPLE WHO HAVE measurements BETWEEN 120/80 TO 130/80 ARE MORE LIKELY TO DEVELOP hYPERTENSION IN FUTURE.

BP 130/80 are considered High BP signs. In these conditions, blood moves through arteries with high force. When blood moves in arteries with increased force, it puts more pressure on the arteries’ delicate tissues and destroys the blood vessels.

High blood pressure is also called hypertension

Why high blood pressure is an evil disease 

Hypertension is a severe disease. It can lead to bad health conditions. Also, it is the root of many diseases and lifestyle problems. High BP can cause heart diseases that can lead to stroke, heart attack, and heart failure.

Heart diseases are the leading cause of death all around the world. It also increases kidney diseases, vision loss, peripheral arterial disease, vascular dementia, aortic aneurysms. (1)

In 2014 high blood pressure contribute to or cause 494873 deaths in the USA. About 1/3 of adult Americans have hypertension. The study has found that men(47%-risks) are more likely to get high blood pressure as compared to women(43%-risks) (2)

Research in the UK found that about 14 million peoples have this health problem. Thus this high no. of the population is at risk of heart and many worse diseases. (3)

High blood pressure is a condition in which blood pressure in arteries remains persistently elevated

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Systolic and Diastolic blood pressure

Blood pressure is calculated in millimeters of mercury. It is abbreviated as mm Hg. BP measurement involves two readings.

  1. Systolic blood pressure
  2. Diastolic blood pressure

Systolic blood pressure is the pressure in arteries that our heart beating produces. Diastolic blood pressure is the pressure in blood vessels; when our heart takes rest, it means pressure between heartbeat.

Blood pressure also depends on how much blood is heart pumping. It depends on the resistance to which blood flow gets in arteries. It means if a person has narrow arteries, then in this condition, blood pressure will rise.

Normal BP vs High BP

Blood pressure lower than 120/80mm Hg is considered normal. Peoples with 130/80 mm HG readings is considered hypertension patients. If a person has reading less than 130/80mm HG and more than 120/80mmhg, then that person has elevated blood pressure which is a sign of high chances of getting high blood pressure problems in the future. (4)

Normal blood pressure indicates excellent health status, while high blood pressure indicates health problems.

It is possible to manage high blood pressure with a healthy lifestyle. Many patients can control or lower their blood pressure without medications by changing their lifestyles.

By following simple tips and some lifestyle change not only help people with blood pressure problems but also helps in reducing the risks of getting hypertension in people without high blood pressure problems.

One of the best pieces of advice to control blood pressure is to exercise regularly. With regular exercise, a person can lower blood pressure by about 5 to 9 mmHg

TIPS TO REDUCE BLOOD PRESSURE

Effective tips to reduce high blood pressure
IMAGE courtesy pixabay

Here are some tips that can be helpful in reducing high blood pressure:

Exercise regularly

Exercise helps stop and develop hypertension. It is also an excellent tool to maintain normal pressure in hypertension patients because a regular daily routine can sufficiently reduce blood pressure readings.

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Regular exercise will keep your heart strong, and your heart will become more efficient to supply the blood to the body, and your blood pressure will decrease.

Generally, the risks of hypertension start rising with age. But regular exercise can minimize risks. It can help a lot in your struggle against hypertension.

A consistent physical workout has the power to make your heart stronger. So your heart will pump the blood with less effort. When your heart works less, it will put less force on arteries, and in this way, your blood pressure may reduce. If your blood pressure is in a healthy range, then regular exercise can prevent high blood pressure problems to catch you as you age.

With regular practice, you can maintain or can get a healthy body weight. Healthy body weight can also reduce the risks of high blood pressure, and overweight and obesity can increase blood pressure risks.

Lack of exercise has a link with high blood pressure

If you have a high BP problem, then you need daily milder or low-intensity exercise.

Firstly, when you start your exercise plan, you need to consider that the exercise effect will not create benefits fast; it will take some time to see the change, so never stop it if you don’t see the results at an early stage.

Aerobic exercise is considered an effective and easy way to control hypertension.

Adding strength training or a weight lifting routine can boost your performance and fitness more. (Alert: Weight lifting is not recommended if a person has 160/100mmHG or above blood pressure. If you have hypertension then always get advice from your doctor before considering high-intensity workouts or exercise.).

Try to not put your body in difficulty by spending high time in physical activities. You don’t need to spend many hours in the gym or in doing workouts.

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Just do some moderate physical activities that you can efficiently perform.

  • House related works, such as removing grass and leaves from the lawn or cleaning the floor
  • Active sports, such as basketball or tennis
  • Climbing stairs
  • Walking
  • Jogging
  • Bicycling
  • Swimming
  • Dancing

One hundred fifty minutes of aerobic exercise per week is efficient by the health and human services department. To get the most benefits from aerobic exercise, make your aim to do 30 minutes of aerobic exercise per day.

A study in 2013 found that older people who participate in aerobic exercises get lowered their blood pressure. On average, they lowered 3.9 per cent of systolic blood pressure and 4.5 per cent of diastolic blood pressure. (5)

A study in 2014 on the relationship between exercise and lowering blood pressure found that different combinations of exercise can or maybe work well against high blood pressure.

Aerobic exercise, HIIT workout, workout resistance training, and walking 10000 steps a day are good for lowering blood pressure. (6)

Another study published in 2017 concluded that physical exercises, even light intensity exercises, may help older people to lower their blood pressure. (7

Always warm up before exercise. It can make your body active and can reduce the risks of injury. Researches have shown that alone exercise can help to reduce 3.5 mm HG systolic blood pressure and 2.0 mm HG diastolic blood pressure. (8)

Never try to do heavy exercise at the beginning. Heavy exercise can cause trouble for you. It may make you tired and exhausted and can also cause injury. So always do less exercise at the beginning.

Like if you choose the walking option for training and don’t have a history of physical activities. Then you need to walk 10 minutes on the first day. Try 10 minutes walk for the next three days, then increase 5 minutes, and you can increase your physical exercise time as time passes.

After exercise, let your body cool. Give your body 2 to 5 minutes to cool down; it is also beneficial for blood pressure. Try to enjoy your exercise by listening to music, by watching the beauty of the city or nature. Try to add some friends to your exercise plans and do exercise together; it will make you stick with the routine and not get bored.

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Be careful during the jog and walk and avoid listening to music with earphones during these outside activities. Because it may increase the risks of your collision with vehicles. Most exercises create benefits for high blood pressure patients. Try to talk with a doctor, and the doctor will guide you more.

Exercise is a drug-free solution for lowering blood pressure

Avoid these mistakes while taking readings

Lose weight

Losing weight can help you to decrease blood pressure. Blood pressure and body weight have some links. An Obese person is at more risk of hypertension than a normal-weight person.

Researches have shown that weight loss and exercise can be very beneficial in lowering blood pressure. When high BP becomes normal, then a person can get a healthy normal-functioned body. (9)

Studies have found a link between blood pressure and body weight. It is observed that 15 to 20lbs loss in extra fat can sufficiently decrease hypertension patients’ systolic and diastolic blood pressure. A report of the different clinical trials concluded that weight gain is associated with high blood pressure. And on the other hand, weight loss can help to lower blood pressure. (10)

Studies have found that a person can normalize blood pressure with healthy changes in life and by losing weight from the body. Obese men or women both can get benefits from weight loss. (11)

More studies have concluded that people who have elevated blood pressure and are obese or live a sedentary lifestyle can benefit from weight loss and get normal blood pressure. (12)

In General:

  • Men are at risk of Hypertension if the waist measurement is more than 40 inches.
  • Women are at risk if the waist measurement is more than 35 inches.

Weight loss is not hard. Some peoples who consider it hard are wrong. Weight loss demands consistent work. You cannot get to victory without any work or struggle. Some peoples want to lose weight, but they don’t want to work out for it or don’t want to change their lifestyle or eating habits. If they don’t do any workout or change their lifestyle, they will not lose weight.

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How to lose weight

To lose weight, a person needs to do exercise. Alone exercise has so many benefits that it can create a healthy, balanced body. AND it helps the person to lose calories, which boosts weight loss. When a person does physical activities, that person burns calories; thus, that shows results in fat loss.

With the loss of calories, extra calories will not stick to the body as fat. Moreover, exercise will build muscles and will increase fitness. Muscles burn more calories than fat tissues; thus, it will make the person speed high in weight loss journey.

The second most important thing to lose weight is by taking a healthy diet. Adding vegetables and fruits to the diet can create many nutritional benefits. You can’t lose weight if you habit eating junk foods, and drinking carbonated drinks is on your favorite list. Try to eat natural whole wheat foods with less sodium and sugar.

Remember, whatever goes in your stomach will affect your body, and it will be good or bad; it will depend on what you eat, so always eat healthy low refined carbs and avoid unhealthy fats.

Eating protein-rich foods can also help to lose significant weight loss. Protein-rich foods will keep you full for the most time. With these, overeating can be managed or controlled.

Stop smoking

Many peoples believe that smoking can only cause danger to their lungs, but they need to know smoking can cause more harm to the body, and causing hypertension problems is one of them.

The main harm is caused by nicotine in cigarettes. That plays a dangerous role by narrowing arteries and hardening artery walls; thus, blood pressure and heart rate increase. It makes the blood more like a clot, increases stress and load in the heart, and increases stroke and heart attack risks.

Studies have found that obese or overweight males who smoke moderate or heavy have blood pressure high than normal. (13)

Another study result shows that smoking can affect women and men differently. It shows that women whose daily smoke and consumption level are very high are more likely to get high SBP than normal women. Studies show that men and women are affected by smoking, and their blood pressure can change with smoking. (14)

Also, a study involving hypertension patients shows that smoking and coffee drinking increases blood pressure for a short time or some hours. Research says a combination of coffee and smoking can change or increase blood pressure. (15)

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If you want to reduce blood pressure, then you must stop smoking. Smoking will destroy your heart and lungs’ health and increase your blood pressure, so you need to stop this.

Tips to stop smoking

Talk with the doctor. Tell him what your problem is. The doctor will provide the help you need.

  • Write down the harms of smoking on a page. And read and see it daily and think and make your mind to quit smoking. You will get help if will know the harms of smoking well.
  • Try to do other healthy activities instead of smoking. Try to chew gum instead of smoking.
  • Try to join some Facebook or other social media platform groups or pages that support people who want to quit smoking.
  • Get rid of lighters or matches. Don’t keep them in your pockets.
  • Make your company with nonsmokers. Get rid of smokers or keep a distance from them.
  • Always think about your health first and think about what benefits you can get by quitting smoking.
  • Limit your carbonated drinks consumption. They can also increase the urge to smoking.
  • Do physical activities. It will help you to keep motivated and fit. So you will control yourself more efficiently.
  • Get support from friends or family members. Tell them your plan and they will help you with something.
  • Join a quit smoking program.
  • Always notice what triggers the urge of smoking and get rid of those triggers.
  • Make your plan to stop smoking at some specific time or date, and always remember your goal.

Avoid Alcohol

Alcohol consumption has a link with high blood pressure. Increased consumption of Alcohol can or may cause high blood pressure in a person. Drinking too much alcohol can raise blood pressure to a dangerous level.

Only three cups of alcohol drinking at the sitting can increase blood pressure, and repeated binges of alcohol consumption can raise the unhealthy high blood pressure for a long time. Health experts recommend moderate drinking if a person can’t give up drinking.

A person can lower systolic blood pressure by about 5mmHG and about 4mmHG diastolic blood pressure with moderate drinking. Moderate drinking is recommended for men and women who like to drink Alcohol. Moderate drinking for adults means one drink per day for a woman, and for men, it is two drinks per day. (16)

A review published in 2005 found that high consumption of alcohol can cause high blood pressure problems in people who have the bad habit of high alcohol drinking. High consumption of Alcohol prevails hypertension and causes many cardiovascular problems that can increase the mortality rate. (17)

A study by a university (sun) found that too much drinking can create bad, unhealthy effects for the body. Too much drinking can raise blood pressure at a high level. Moderate drinking is recommended for good health. (18)

The study by ELSA-Brazil in which 7655 volunteers participated in both males and females aged between 35 to 74. This study concluded that alcohol consumption could change blood pressure. Experts say high consumption of Alcohol causes high blood pressure. (19)

A review of 36 trials in which 2865 people participate found that peoples who have the habit of drinking more than two drinks of alcohol per day get a reduction in their blood pressure as the consumption of alcohol is reduced. (20)

So it is found that high consumption of alcohol is associated with high blood pressure. A reduction in Alcohol can be very beneficial for a person, which can create health effects for a person, and reduce blood pressure is included in this.

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If your consumption rate of Alcohol is very high, then it can increase your blood pressure. If you can’t live without Alcohol, then you can try moderate drinking.

How to stop alcohol consumption

Make a plan and follow it. Set your alcohol consumption limit.

  1. Reduce your budget for Alcohol. Spend less on alcohol buying.
  2. Seek help from health experts who can help you in this regard.
  3. Get knowledge about the effects of high consumption of Alcohol and make your mind about controlling or limiting alcohol drinking. Think about the unhealthy effects alcohol can create for you.
  4. Always positively set your goals in your effort of reducing alcohol consumption.
  5. Always take notice of what triggers you to drink more. Try to avoid or control the trigger effects with good technique. Take help from professionals or someone who you think can help you in your matter.
  6. Avoid those peoples who have a habit of heavy drinking. Try to say “I don’t drink” if someone offers you a drink. By repeating this practice, you will make it a habit to use these words, and results will appear with good grades.
  7. Do some healthy activities. Physical activities are also suitable for refreshing the mind. When your mind will stay refreshed and without any tension, you may reduce your heavy drinking habit.

Reduce sodium intake

Sodium and blood pressure have a link. High sodium intake is associated with high blood pressure problems. People who consume high sodium or salty diet may increase their risks of hypertension or HBP problems.

WHO members of states have agreed to reduce sodium intake by 30 per cent by 2025. About 2.5 million death globally can be prevented if world people reduce sodium intake and consume sodium in their diet as experts have recommended. For adults, WHO recommends less than 5-gram salt or sodium per day. (21)

A study in 2019 found that reducing sodium can be beneficial for a person’s health. People with hypertension can get benefits by reducing salt in their diet. Reduction of sodium in the diet decreases high blood pressure and improves cardiovascular health, thus reducing the risks of stroke and heart diseases. (22)

Huge numbers of 133 studies on 12197 peoples found that reducing sodium in the diet help to improve health and reduce blood pressure in high blood pressure patients, especially in older people. (23)

Many blood pressure patients have a sensitivity to sodium.

Tips to reduce sodium intake

  1. Always choose low salt food products and read the labels of the food and avoid it if it has a high sodium rate.
  2. Don’t add salt to food during preparation. In many foods, you can add salt later after preparing, so add then, but don’t look for taste look for health and benefits.
  3. Avoid salty chips or other high-sodium packaged foods.
  4. Get advice from health experts and follow their instructions.
  5. Eat mostly homemade natural foods. Most foods from the market have high sodium and are not play a social role in managing high blood pressure.
  6. Avoid misperceptions about salt. Take help from doctors or other health experts to use their advice in your lifestyle.
  7. Use a pepper shaker instead of a salt shaker.

Control stress

[Effective tips to reduce high blood pressure
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Today’s modern life is both easy and challenging. Easy is because modern technology helps a lot in our lives and is complicated because competition is increasing for a reasonable standard of life. With so much competition in every aspect of life, stress is becoming common in the human population. Taking stress is common and natural.

But stress or long time pressure can be harmful to patients and healthy people. When a person takes priority, that person can see the changes in the body, but high blood pressure, which appears because of stress, cannot be observed easily because high blood pressure has almost no symptoms in most people. That is why high blood pressure is called “silent death”.

Many studies have shown that even thinking about stressful events can be harmful to health. Some studies conclude that thinking about events that have been linked with stress and bad moments can cause more harm than getting stressed moments. Thinking about bad moments can delay the reduction of high blood pressure. (24)

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In a stressful event, our body produces a hormone called adrenaline which causes a response. In this situation, our heartbeat rises and starts working harder. It is a natural process, but it may be not good for the body or health. In this situation, when the heart beats fast and works more than usual, blood vessels can become narrow, leading to high blood pressure.

Research has shown that repeated stress can cause hypertension by producing large amounts of vasoconstricting hormones in the body, which can cause high blood pressure. Stress can cause a repeated elevation in blood pressure which can lead to high blood pressure or hypertension. (25)

The Jackson heart study for 13 years concluded that high stress could cause high blood pressure or hypertension, and with the reduction of stress in life, high blood pressure can be reduced. This study was black community-based. (26)

A study on men and women age 28 to 75 years with high blood pressure problems found that blood pressure can be reduced by reducing or by well-managing anger and stress. (27)

Stress can increase your blood pressure and even can make you blood pressure patient.

Tips to reduce stress

Try to reduce your stress by participating in activities like doing yoga, exercising, and listening to music. You can reduce your stress by meeting with your friends and relatives and making trips to famous places. If someone or something is the reason for your stress, try to avoid it entirely because stress will create blood pressure problems and other health-related issues.

Eat healthy foods

A person can get normal blood pressure by eating healthy foods. Healthy foods are good for heart and high blood pressure patients. Healthy foods can be beneficial for patients with hypertension, including those who take BP-lowering medication. (28)

Stay away from salted foods, processed foods, high carbs, caffeine, sugar, and foods with high saturated fats. Add high protein, potassium, calcium,magnesium-rich foods to your diet. Eating vegetables and fruits is considered best for blood pressure patients.

Blood pressure friendly healthy foods

  • Fatty fish is the source of omega-three fats. These fats included many health benefits, and one of them is, they help in lowering blood pressure. A study on a group of 2036 shows that people with high omega-three fats have a low systolic and diastolic blood pressure than those with a low level of omega-three fats. (29) (30)
  • Pumpkin seed oil can be very beneficial for high blood patients. A study that included 23 women shows that 3 grams of pumpkin seed per day for six weeks help in the reduction of systolic blood pressure. (31)
  • Citrus fruits like oranges, lemons, grapes can help in reducing blood pressure. Full of vitamins, minerals, and plants compound, these fruits can reduce high blood pressure. (32)
  • Beans and lentils-Studies have shown that consumption of beans and lentils help to lose systolic blood pressure in peoples with HBP and without HBP. (33)
  • Other foods that may be good for high blood pressure patients are broccoli, carrots, Swiss chard, Greek yogurt, berries, amaranth, pistachios, celery, tomatoes, spinach, spices, and herbs. (34) (35) (36) (37) (38) (39) (40) (41) (42)

Sleep well

Effective tips to reduce high blood pressure
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Sleep has a link with the health of the body. For a perfectly healthy, fit body, healthy sleeping timing is essential. Adult people needed to take 7 hours of sleep per night.

Sleep less than 6 hours can cause health problems. Regular insufficient sleep can create harmful and dangerous diseases, including high blood pressure, diabetes, obesity, and heart diseases. Blood pressure depends on sleep time; the less you sleep, the higher your blood pressure can get.

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Sleep helps in controlling hormones in the body that are essential to regulate stress and metabolism. Poor sleep can cause swings in hormones for a long time, and risks of high blood pressure and heart diseases may increase.

During sleep, blood pressure and heart rate go down. Studies have found that fewer sleep habits can cause high BP in people, especially in middle-aged people. Insomnia and short sleep duration can increase high BP risks, studies say. Expert concludes objective short sleep is present in 90 percent of patients with high blood pressure. (43)

Research on women’s health found that insomnia and short duration or bad sleep can increase blood pressure and vascular inflammation risks. (44)

By doing regular exercise, you can get good sleep and stop alcohol consumption during sleep time as it may cause a problem for you to sleep. Seven studies on 21150 adolescents (mostly males) of age between 10 and 18yrs concluded that short sleep duration could cause high blood pressure in children of age mentioned above. (45)

More evidence shows that insomnia and obstructive sleep apnea are the top factors of high blood pressure risks. (46)

A study in which expert monitors the BP Of mild to severe patients concludes that blood pressure was higher than a regular workday during sleep deprivation. It was 24 hours monitoring of blood pressure in both sleep deprivation time and regular workday. During sleep, heart and blood vessels repair themselves. (47)

During sleep, heart and blood vessels repair themselves.

Tips for good sleep

  1. Reduce the exposure of blue light
  2. Don’t consume caffeine at day end.
  3. Reduce long day time nap
  4. Exercise daily (not before sleeping)
  5. Stop alcohol drinking
  6. Use a comfortable bed and room environment for sleep.
  7. Try to not drink before sleeping.
  8. A bath can help
  9. A melatonin supplement can help.
  10. Some diseases can cause insufficient sleep for a long time, so visiting the doctor is recommended.

Take supplements

A well-balanced diet can be very beneficial for a healthy body, and it provides help against many diseases. Many vitamins and minerals are taken from food or as supplements that can be helpful against hypertension. Here is a healthy list:

  • Magnesium is essential for body functions, and it helps in regulating blood pressure. Studies have shown that magnesium helps in lowering blood pressure by producing more nitric oxide. (48) (49)
  • Recommend amount:
  • Male: 14-18yrs need 410mg. | Female: 14-18yrs need 360mg
  • Male: 18-30 need 4oomg. | Female: 18-30 need 310mg
  • Male: 31-50+ need 420mg. | Female: 31-50+ need 320mg
  • Magnesium-rich food sources: Avocados, nuts, dark chocolate, legumes, tofu, seeds, whole grain wheat, fatty fish, bananas, and leafy greens are some healthy food sources of magnesium.
  • Potassium is one of the supplements that are very useful in lowering blood pressure. Many studies on potassium show that potassium taken from food or supplements helps to reduce blood pressure. (50) (51)
  • Recommend amount: Male: 9-13yrs need 2500mg |Female: 9-13yrs need 2300mg |Male: 14-18yrs need 3000mg | Female: 14-18yrs need 2300mg | Male: 19-50+ need 3400mg | Female: 19-50+ need 2600mg
  • Potassium-rich food sources:
  • Fish: Tuna, halibut, trout, rockfish, COD
  • Beans: Pinto, kidney beans, soybeans, lentils, lima beans
  • Fruits: Orange juice, Prune juice, Apricot juice, Grapefruit juice
  • Dairy products: Milk, yogurt

Vitamin B, C, D

Vitamins B, C, D are very healthy and also very good in lowering blood pressure.

Vitamin B food sources:

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Salmon, leafy greens, organ meat, eggs, milk, legumes, beef, chicken, yogurt, trout, and sunflower seeds are some vitamin B-rich foods.

Vitamin C food sources:

  • Chili peppers
  • sweet yellow peppers
  • guava
  • Black currants
  • thymes
  • parsley
  • mustard spinach
  • kiwis
  • broccoli
  • lemons
  • papayas
  • strawberries
  • And oranges are rich in vitamin C.

Vitamin D food sources: Salmons, sardines, cod liver oil, tuna fish, egg yolk, mushroom, and some fortified foods are good sources of vitamin D.

L- arginine

It is an amino acid that can help to lower blood pressure. An umbrella review of meta-analysis shows that l-arginine helps lower blood pressure in high BP patients and lower the Diastolic BP in pregnant women. (52)

L-arginine supplements are readily available in the market, and whoever wants them can buy them. L-arginine is present in fish, red meat, poultry, soy, whole grains, beans, and dairy products.

Melatonin

Melatonin is a hormone made by our bodies. It is usually for sleep but can have other health benefits. Studies have shown that it helps in lowering blood pressure. Less melatonin in the body can increase the risks of high BP in women, studies show. (53) (54)

Food sources of Melatonin:

Tart cherries, goji berries, eggs, milk, fish, nuts are good sources of Melatonin.

Green tea

Green tea has many health benefits, and it also helps unhealthy patients with high blood pressure. A review of many studies showed that drinking green tea for 3 to 16 weeks in a person with or without high BP can lower blood pressure significantly. (55)

Garlic

Ginger is considered a healthy food. It has good effects on health. It can help to lower blood pressure. A review of 6 studies found the effects of ginger on blood pressure. The review showed that 3 grams of ginger per day for 6 weeks lowers the blood pressure in young and aged (50yrs) people. (56)

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Fish oil

Fish oil is perfect for health. It can reduce inflammation, blood pressure, and blood lipids levels. A review found that Systolic and diastolic blood pressure was significantly reduced in people who use fish oil supplements. (57)

CoQ10

CoQ10 is coenzyme Q10 which is a molecule. It is just like vitamins. Our body makes CoQ10. We can get CoQ10 from foods, and some names are given below. A review of 17 studies found that CoQ10 is beneficial in lowering systolic blood pressure in hypertension patients. (58)

Food sources of CoQ10:

Beef, chicken, meat organs, vegetables, fatty fish, fruits, seeds, legumes, nuts, soybean, and canola oil.

Take medicine

In some cases, a good change in diet and lifestyle does not help the patient. Usually, this happens when health is in terrible condition, or a person is living in such an environment that is not suitable for a hypertension patient.

In this situation, you need to visit health experts. It is an excellent or needed act to call the doctor as soon as possible if your blood pressure is not reducing.

Patients need to monitor the readings daily. By monitoring daily, you will watch the change in blood pressure readings and get time to act appropriately.

Symptoms of high blood pressure

Usually, hypertension rarely shows any symptoms. Generally, peoples remain unaware of their bad high BP for some time. It is generally observed during check-ups of other health problems. Some people with high Blood pressure report symptoms that are given below:

  1. Severe Headaches (in painful conditions)
  2. Lightheadedness
  3. Vertigo
  4. Faintness
  5. Tinnitus
  6. Vision problems
  7. Fatigue
  8. Confusion
  9. Chest pain
  10. Nose bleeding (in painful condition)
  11. Difficulty in breathing
  12. Blood in urine
  13. Irregular heartbeat

Complications of high blood pressure

It is one of the leading causes of premature deaths in the world. Deaths due to hypertension can be prevented but need some work and attention. High blood pressure is the root of many dangerous diseases. Some primary diseases caused by high BP are these:

  1. Ischemic heart disease
  2. Strokes
  3. Peripheral vascular disease
  4. Heart failure
  5. Aortic aneurysms
  6. Chronic kidney diseases
  7. Atrial fibrillation
  8. Pulmonary embolism
  9. Cognitive impairment
  10. Dementia
  11. Hypertensive retinopathy
  12. Hypertensive nephropathy
Sources
  1. Leading causes of deaths – https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
  2. Fact about Hypertension – https://www.cdc.gov/bloodpressure/facts.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdhdsp%2Fdata_statistics%2Ffact_sheets%2Ffs_bloodpressure.htm
  3. High blood pressure research – https://www.bhf.org.uk/what-we-do/our-research/risk-factor-research/high-blood-pressure-research
  4. New ACC/AHA High Blood Pressure Guidelines Lower Definition of Hypertension – https://www.acc.org/latest-in-cardiology/articles/2017/11/08/11/47/mon-5pm-bp-guideline-aha-2017
  5. Controlled aerobic exercise training reduces resting blood pressure in sedentary older adults – https://www.tandfonline.com/doi/abs/10.3109/08037051.2013.778003?journalCode=iblo20
  6. Physical Activity and the Prevention of Hypertension – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901083/
  7. Jaha Journals – https://www.ahajournals.org/doi/10.1161/JAHA.117.007064
  8. Effects of exercise, diet and weight loss on high blood pressure – https://pubmed.ncbi.nlm.nih.gov/15107009/
  9. Pubmed – https://pubmed.ncbi.nlm.nih.gov/15107009/
  10. AHA Journals – https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.107.094011
  11. Karger – https://www.karger.com/Article/FullText/445504
  12. Jaman network – https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/485390
  13. https://www.ahajournals.org/doi/full/10.1161/01.HYP.37.2.187
  14. https://bmjopen.bmj.com/content/10/4/e038021
  15. https://www.sciencedirect.com/science/article/abs/pii/0002934382907252
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  17. https://link.springer.com/article/10.1007/s11906-005-0007-2#citeas
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  51. Therapeutic Benefits of l-Arginine: An Umbrella Review of Meta-analyses
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  57. The Effects of Coenzyme Q10 Supplementation on Blood Pressures Among Patients with Metabolic Diseases: A Systematic Review and Meta-analysis of Randomized Controlled Trials

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Sarfraz
Sarfraz
Sarfraz is a 26-year-old writer. He loves to read and write. These are his best hobbies. Sarfraz is an experienced nutritionist & fitness trainer. Mostly he writes on health or fitness-related topics. His best friend is his brother Dr. Omer (MBBS) who reviews his articles. HERE IS EMAIL If you want to contact him: sarfraz@address4health.com
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