6 Simple Tips To Lower Your Blood Pressure

These can include overeating, poor sleep, and abuse of drugs and alcohol. For all these reasons, reducing stress should be a priority if you want to lower your blood pressure. Many studies have shown a link between high blood pressure and processed sugar. Even moderate amounts of sugar can raise blood pressure. For example, during the Framingham Women’s Health Study, women who drank only one soda a day had higher blood pressure than women who drank less.

In cases where blood pressure rises for a short time but then returns to normal, a doctor may prescribe medication to keep it under control. However, there may be cases when blood pressure spikes unexpectedly and emergency care is needed. Reducing your alcohol intake can significantly lower your blood pressure. Drinking more than one or two drinks a day can raise your blood pressure at several points. If you are taking blood pressure medication, it may also interfere with your medication. A doctor can help a person create a plan that includes exercise, food choices, and other measures to control high blood pressure and reduce the risk of cardiovascular disease and other health problems.

On the other hand, it means that regaining control is within reach. If you have raised your blood pressure, lowering your systolic blood pressure through exercise with just a small amount can reduce your risk of premature death in middle age by 10%. With a good exercise plan, it is possible to reduce that risk by 30% over a period of 12 weeks. Regular alcohol consumption can significantly increase the risk of high blood pressure. In women, even moderate consumption can have this impact. There is no evidence that low to moderate intake has any benefit for heart disease or hypertension, according to a 2021 review.

It can alter hormones that increase the risk of high blood pressure. It can also cause plaque buildup in the arteries, forcing the heart to work harder. Avoid foods high in saturated fat and cholesterol, such as red meat. These foods can cause a sticky substance called plaque to accumulate on the walls of the arteries and harden the walls of blood vessels and arteries.

In a 2013 study, sedentary older adults who participated in aerobic exercise training reduced their blood pressure by an average hoge bloeddruk verlagen of 3.9 percent systolic and 4.5 percent diastolic. These results are just as good as some blood pressure medications.

A lower dose of estrogen can keep your grades closer to normal. Your kidneys need a balance of sodium and potassium to keep the right amount of fluid in your blood. So even if you eat a low-salt diet, you may still have higher blood pressure if you don’t eat enough fruits, vegetables, beans, low-fat dairy products, or fish. While you may consider bananas the go-to source, broccoli, water chestnuts, spinach, and other leafy greens are better for getting potassium if you keep an eye on your weight. People with sleep apnea are more likely to have high blood pressure and other heart problems.

High blood pressure results from too much pressure on the arteries when the heart pumps blood to deliver oxygen to the body. While genetics and other things beyond your control can contribute to blood pressure risk, there are also many lifestyle factors that can exacerbate hypertension. These natural ways to lower blood pressure can keep you healthy. With these breathing techniques and other lifestyle changes, you may be able to improve your blood pressure without medication.

Read more about the side effects and drug interactions of these classes of drugs. Lifestyle changes are effective in controlling high blood pressure. A healthy lifestyle can prevent, delay or reduce the need for blood pressure medications. But drinking too much alcohol can raise blood pressure at several points. It can also reduce the effectiveness of blood pressure medications.

At Modern Heart and Vascular Institute, we take an educational and holistic approach to treatment wherever possible. We use state-of-the-art technology to detect and prevent high blood pressure and other cardiovascular diseases. If you want to know more about our practice, please read the biographies of our suppliers. Ingredients such as pseudoephedrine and phenylephrine can constrict blood vessels.