How to Lower Blood Pressure
High blood pressure or hypertension occurs when blood pressure rises to unhealthy levels in a person’s body. It is important to know about blood pressure. Knowing about blood pressure and effects of high blood pressure is important for us because of the modern fast and busy life style is increasing hypertension and heart issues in people day by day.
Intoduction
Blood pressure is the pressure of the circulating blood against the walls of blood vessels. Blood pressure readings are taken using digital or manual BP apparatus that records blood pressure in two numbers in mm of Hg (mercury) which is unit of pressure. These two values are termed as systolic and diastolic blood pressure. Systolic blood pressure indicates the pressure the blood exerts against the arteries when the heart beats. It is the first number in the blood pressure reading.
Diastolic blood pressure indicated by second number in the BP reading means how much pressure the blood exerts against the walls of arteries when the heart is resting between the beats. American Heart Association has identified five categories of blood pressure.If the upper blood pressure reading is less than 120 and the lower blood pressure reading is less than 80 then blood pressure is considered normal. If the upper value is between 120-129 and lower blood pressure reading is below 80 then this indicates elevated blood pressure. If the upper value ranges between 130-139 and lower value is between 80-89 mm of Hg then this indicates the stage 1 hypertension. At this high blood pressure level doctors can prescribe life style changes and can also suggest BP medications to avoid risk of cardiovascular diseases. If the blood pressure consistently ranges at 140/90 this indicates stage 2 hypertension and doctors prescribe a combination of blood pressure medications along with life style changes. If the blood pressure range suddenly exceeds 180/120 mm of Hg then this the crisis stage and require immediate medical attention. Such a high blood pressure can lead to ■■■■■ failure difficulty in breathing, speaking,change of vision, back pain etc.
Symptoms of High Blood Pressure
High blood pressure or hypertension has no obvious symptoms most of the times, people are often unaware of their high blood pressure. That is why high blood pressure is often called the silent killer. High blood pressure can not be cured but it can be managed effectively through life style changes and medications. Blood pressure should be regularly measured and monitored. Awareness of risk and making positive changes can save from possible damage due to high blood pressure. Signs of sever hypertension include headache, shortness of breath, nose bleed, dizziness, change of vision blood in urine etc.
Effects of High Blood Pressure
Increased blood pressure can cause health issues like it damages arteries makes them tough, tight and less elastic.This causes fat deposits in arteries and blockage in arteries making it hard for heart to pump blood incresing risk of heart failure.Our brain require sufficient healthy supply of oxygen rich blood to function. High blood pressure can reduce the supply of blood to the brain which reduces brain’s ability to learn, recall, speak and reason and also effects memory. The high blood pressure increases the risk of stroke due to insufficient supply of blood to brain causing brain cells to die.
How to control High Blood Pressure
Food
Easiest way to prevent hypertension avoid possible complications is through diet. People suffering from hypertension should prefer plant based diet over meat. They should keep sodium intake lower in their diet. They should avoid sugary foods and fast foods because these are full of extra calories and have less nutritinal value. They should consume fresh fruits and vegetables. Foods that are rich in Potassium, magnesium and calcium can lower the blood pressure. These are present in fruits like bananas, apricots avocados oranges, vegetables like sweet potatoes, potatoes, tomatoes, spinach, dairy products like milk yogurt and fish.
The patients suffering from hypertension should adopt a cleaner life cutting down smoking or alcohol consumption. the chemicals in cigarette smoke can increase blood pressure by damaging walls of blood vessel , causing inflammation, and narrowing the arteries. These hardened arteries cause higher blood pressure.They should also reduce caffine consumption because caffine triggers immediate spikes in high blood pressure. They should avoid excess fat consumption and food with high level of cholestrol. Because fat and cholestrol is bad for heart health. They should avoid consuming processed food.
Exercise
Regular exercise is another way of controlling high blood pressure. Increased physical activity increases heart beat and breathing rates, heart gets stronger and pumps with less effort. This puts less pressure on arteries and lower blood pressure. Physical activities can be increased by doing houshold chores, walking instead of driving, use stairs, gardening and bicycle riding etc.
Weigt loss
Weigt loss and controlling body weight is also important to avoid hypertension. Loosing 5-10 pounds of weight if someone is over weighed can reduce blood pressure.
Lowering stress
Decreasing stress is another way to lower blood pressure. Stress due to family life, workplace violence or political or current affairs can be reduced by engaging oneself in the pleasure and fun activities like games, music and movies to release stress which is helpful in lowering blood pressure.