Heart disease is the leading cause of death in the US today. While high blood pressure is not the only factor in this, it certainly is important and needs to be addressed. Everyone should understand the causes, and what it does if they are to learn how to reduce blood pressure. Doing so will bring a healthier lifestyle and better overall health.
A look at blood pressure
The heart can be thought of as the pump and the arteries as the pipes that distribute life-giving blood throughout the entire body. When these pipes do not provide the flow needed, the pressure on them and the heart increases leading to greater stress. When the pressure is chronically elevated, the person has high blood pressure (often called hypertension).
Understanding the numbers
Many people who have their blood pressure taken have no idea what the numbers really mean. Basically, it is two separate measurements. The first number to the left of the slash, such at the 120 in 120/80 mmHG (millimeters of mercury), is the systolic blood pressure. This is the pressure when the heart is contracted to pump the blood through the body.
The lower (diastolic) number to the left of the slash represents the pressure when the heart is relaxing between beats. Anyone at 120/80 or above has the beginnings of high blood pressure.
Symptoms of high blood pressure
While some may experience dizziness, there are few physical signs of high blood pressure. For this reason, those 18 or above should have their pressure checked at least every couple of years.
Effects of high blood pressure
Over time, high blood pressure will have negative effects throughout the body. These include damage to the arteries, heart, brain, kidney and even the eyes. Some diseases it can cause include coronary artery disease, heart failure, stroke, dementia, kidney failure and eye blood vessel damage.
How to reduce blood pressure
Anyone at risk needs to consider how to reduce blood pressure. These are some methods to consider:
Lose weight
This is tough for most people, but it certainly beats the alternative. Anyone who is overweight with high blood pressure needs to start by shaving off those extra pounds.
Exercise
Respected medical organizations recommend 30 to 60 minutes of moderately intensive exercise most days of the week. Note that the exercise needs to be spread out during the week and should not be crammed into one or two days. A good exercise program will help one lose weight as well as bring other positive physical and mental effects.
Lifestyle changes
Tobacco products temporary cause the blood vessels to restrict and the heart to beat faster. This brings about higher blood pressure in the short term and other negative effects over the longer term. Quitting these products will help lower blood pressure.
Alcohol
For those who can handle alcohol, moderate alcohol consumption (a drink a day for women and up to two for most men) can sometimes have modest positive effects. However, those seeking to control their blood pressure generally need to reduce alcohol consumption. Drinking larger amounts of alcohol, particularly at one time, is certainly bad for blood pressure. Alcohol also has a lot of calories, which can lead to weight gain, and reduce the effect s of some blood pressure medication.
Reduce stress
Reducing stress is certainly easier said than done, but it needs to be done by anyone with high blood pressure. Sometimes, simple exercises like yoga will do the trick while others need more complicated procedures like biofeedback. Try different methods and find out what works.
Diet
The right diet can both prevent high blood pressure and reduce it in those who already have it. Everyone should track what they eat and reduce sodium intake. This can be done in part by avoiding processed foods, which tend to be high in salt. One should also eat reduced levels of red meats, fats, sugared beverages and sweets.
On the positive side, fruits are a good source of potassium, magnesium and fiber and should be consumed in greater quantities as long as the calorie intake from them is not too high.
Veggies are always healthy and those like broccoli are good sources of magnesium and potassium too.
Other good foods include whole grains, fish, poultry and nuts.
Supplements
One should try to get the nutrients they need from the foods they eat. If diet is not sufficient, supplements for calcium, vitamin C, omega-fatty acid, Coenzyme Q-10 and potassium should be taken.
Medication
For many, medication to reduce blood pressure is necessary. However, it must be taken continuously to keep blood pressure from rising again in most cases.
While everyone needs to know how to reduce blood pressure, it always is critical to consult with a physician before taking any course of action. Get regular checks and take whatever steps necessary to avoid the deadly effects of high blood pressure.
