Overview of high blood pressure
High blood pressure is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.
Home Remedies for high blood pressure :
1. Increase activity and exercise more In a 2013 study, sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic. These results are as good as some blood pressure medications.
2. Lose weight if you?re overweight
If you?re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you?ll lower your risk for other medical problems.
A 2016 review of several studies reported that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic.
3. Cut back on sugar and refined carbohydrates
Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
A 2010 study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.
4. Eat more potassium and less sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure.
Potassium is a double winner: It lessens the effects of salt in your system, and also eases tension in your blood vessels. However, diets rich in potassium may be harmful to individuals with kidney disease, so talk to your doctor before increasing your potassium intake.
5. Eat less processed food
Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home. Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks.
6. Stop smoking
Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate.
7. Drink less alcohol
Alcohol can raise your blood pressure, even if you?re healthy.
It?s important to drink in moderation. Alcohol can raise your blood pressure by 1 mm Hg for each 10 grams of alcohol consumed. A standard drink contains 14 grams of alcohol.
When to see doctor for high blood pressure :
Although high blood pressure does not usually cause symptoms, anyone experiencing a sudden, severe headache or nosebleed should check their blood pressure.
If their blood pressure is above 180/120 mm Hg, they should stay rested for 5 minutes and recheck their blood pressure. If the blood pressure is still higher than 180/120 mm Hg, they need to seek medical help at their doctor?s office.
If a person is experiencing severe symptoms, such as chest pain, shortness of breath, or visual difficulty, they need to call 911 for emergency medical treatment as they may be experiencing a hypertensive crisis.
Medications to reduce blood pressure can cause side effects such as dizziness. If this side effect does not go away or affects a person?s daily activities, they should speak with their family doctor.
Treatment for the high blood pressure
Changing your lifestyle can go a long way toward controlling high blood pressure. Your doctor may recommend you make lifestyle changes including:
- Eating a heart-healthy diet with less salt
- Getting regular physical activity
- Maintaining a healthy weight or losing weight if you're overweight or obese
- Limiting the amount of alcohol you drink