{"id":622,"date":"2022-06-16T01:40:23","date_gmt":"2022-06-16T05:40:23","guid":{"rendered":"https:\/\/health.awesomejelly.com\/?p=622"},"modified":"2022-07-04T04:08:26","modified_gmt":"2022-07-04T08:08:26","slug":"ways-to-manage-high-blood-pressure-t2","status":"publish","type":"post","link":"https:\/\/health.awesomejelly.com\/ways-to-manage-high-blood-pressure-t2\/","title":{"rendered":"13 Ways To Manage High Blood Pressure"},"content":{"rendered":"
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iStock<\/p><\/div>\n

According to MedlinePlus<\/a>, blood pressure is described as \u2018the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps blood into the arteries.\u2019 The reason why it\u2019s important is because it\u2019s the force that pushes the oxygen and nutrients around the circulatory system<\/a>, nourishing the tissues and organs.<\/h6>\n
Blood pressure is also crucial since it deliver white blood cells and antibodies throughout the body for hormones and immunity. In addition, as fresh blood gets delivered throughout the body, it also picks up waste products that come from metabolism<\/a>, like carbon dioxide<\/a> that we exhale through our breath, as well as the other toxins that get filtered through the kidneys and liver, amongst many other things.<\/h6>\n
But what about high blood pressure and why the need to control it? As explained by the American Heart Association<\/a> (AHA), blood pressure is \u2018the result of two forces: The first force (systolic pressure) occurs as blood pumps out of the heart and into the arteries that are part of the circulatory system. The second force (diastolic pressure) is created as the heart rests between heart beats.\u2019 It is because of these two forces that people measure their blood pressure and see their blood pressure reading<\/a>.<\/h6>\n
There are a number of reasons why people suffer from high blood pressure, also known as hypertension, such as diet, age, obesity, a lack of exercise, and even a lack of sleep. And when high blood pressure is uncontrolled, it can cause heart failure, heart attack, stroke, and many other dangerous medical conditions.<\/h6>\n
If you suffer from high blood pressure and want to try and keep it under control, here are 13 ways to help lower it, and also lessen your risk of possible heart disease.<\/strong><\/h6>\n

1. Eat A Healthier Diet<\/h2>\n

While you have probably heard this over and over again, eating a healthier diet is quintessential to better health. By choosing food that\u2019s rich in fruits, vegetables, whole grains, and low-fat dairy products helps eliminate foods high in saturated fat and cholesterol. As a result, blood pressure tends to go lower, leaving an overall healthier, more fulfilled feeling. Many experts suggest following a DASH<\/a> diet to lower hypertension, which is short for Dietary Approaches to Stop Hypertension. Other tips that may help are keeping a food diary, where you write down the food you eat, even for just one week at first. You may be surprised when you see the truth in your eating habits. Another tip is to try to boost your potassium levels, which may help lessen the adverse effects of a high sodium diet, while also reading labels when buying food to see which ones you should actually avoid eating.<\/h6>\n

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\u00a02.\u00a0<\/strong>Lessen Your Alcohol Intake<\/strong><\/h2>\n
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AARP<\/p><\/div>\n

Most doctors will tell you that drinking one to two glasses of alcohol a day is fine, depending on what type of alcohol you are choosing to consume as well, drinking too much is definitely not good for your high blood pressure. Mayo Clinic<\/a> says that \u2018one drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor,\u2019 but too much alcohol can raise your blood pressure by several points, they point out as well. Moreover, if you are already taking blood pressure medication, alcohol can lower the effectiveness.<\/h6>\n

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3. Quit Smoking<\/h2>\n
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Moffitt<\/p><\/div>\n

Everybody knows that smoking, in any shape or form, is not good for you. In fact, there are tons of studies that prove how smoking causes cancer, heart disease, lung disease, stroke, diabetes, chronic obstructive pulmonary disease (COPD)<\/a>, and many other adverse medical conditions. Every cigarette that you choose to smoke also increases your blood pressure for a number of minutes after you\u2019ve stubbed it out. It also puts pressure on the blood vessels due to plaque formation, as well as causing clots to form in the veins and arteries. By eliminating smoking, you can lessen your risk of heart disease and many other conditions, while improving your overall health.<\/h6>\n

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4. Reduce the Amount of Sodium In Your Diet<\/h2>\n
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NRN<\/p><\/div>\n

If you have high blood pressure, just a small reduction in your sodium intake can already improve your heart health, while reducing blood pressure by \u2018about 5 to 6 mm Hg,\u2019 shares Mayo Clinic. They also share that a lower sodium<\/a> intake of around 1,500 mg a day or less is ideal for most adults, although the effects of sodium differs from person to person. Some tips to help lessen the amount of sodium you consume in a day is to not add salt to your food. Instead, choose to add some spices and herbs to add more flavor. In addition, read food labels<\/a> and choose products that have lower amounts of sodium in them, as well as eating less processed foods can help to lower blood pressure as well.<\/h6>\n

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5. Lose the Extra Weight<\/h2>\n
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NDTV<\/p><\/div>\n

More often than not, the more weight you gain, the higher your blood pressure will go. That\u2019s because being overweight usually disrupts your breathing while you sleep, causing sleep apnea<\/a> which is yet another health condition that raises blood pressure. One of the most effective lifestyle changes you can make to better control your blood pressure is losing weight, even just a little bit when you are overweight or obese. By being aware of your waistline, especially if you carry most of your excess weight in that area, actually puts you at higher risk of high blood pressure. Although these values may vary from person to person, as well as ethnicity dependency, men are at a higher risk if their waist is bigger than 40 inches (102 centimeters) and 35 inches (89 centimeters) for women.<\/h6>\n

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6. Lessen Your Caffeine Intake<\/h2>\n
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Fodmap<\/p><\/div>\n

There have been many debates about the pros and cons of coffee consumption. While some claim that coffee can boost energy levels, lower risk of depression, lower risk of type 2 diabetes<\/a>, and support brain health, others argue that the cons may cause insomnia, nausea and vomiting, increased heart and breathing rate, as well as an upset stomach. When it comes to blood pressure, Mayo Clinic share that caffeine may raise blood pressure by up to 10 mm Hg in those that don\u2019t drink coffee often. Meanwhile, individuals who drink coffee on a regular basis may not necessarily have any effect on their blood pressure. In order to know how much caffeine is safe, speak to your doctor about the effects of caffeine on your diet, as well as how much you can consume personally.<\/h6>\n

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7. Exercise Regularly<\/h2>\n
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Filipino Times<\/p><\/div>\n

Another way to help lower your high blood pressure is to exercise regularly<\/a>. Most experts recommend doing at least 30 minutes of exercise a day, between five to six days a week. But they also warn that consistency is key, since stopping exercising will usually make your blood pressure rise again. Some exercise ideas include walking, jogging, running, swimming, dancing, cycling, strength training, and many more. Depending on your current physical abilities, it\u2019s important to speak to your doctor about what types of exercise and how much you can do per week as to not cause undue stress to your heart.<\/h6>\n

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8. Get Better Sleep<\/h2>\n
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Sleepdunwoody<\/p><\/div>\n

According to the National Sleep Foundation<\/a> guidelines, they advise that \u2018healthy adults need between 7 and 9 hours of sleep per night.\u2019 The reason why this is important to your blood pressure is because it normally lowers as you sleep. When you don\u2019t sleep well, there\u2019s a possibility that it can affect your blood pressure. People that experience sleep deprivation<\/a>, more so when they are middle-aged, may have an increased risk of high blood pressure. According to the 2010 national Sleep Heart Health Study<\/a>, \u2018regularly sleeping fewer than 7 hours at night and more than 9 hours a night was associated with an increased rate of high blood pressure.\u2019 Some tips to get better sleep is to cut back on caffeine, cut back on screentime at least one hour before bed, set a regular sleep and wakeup schedule, and try to avoid daytime napping.<\/h6>\n

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9. Reduce Your Stress<\/h2>\n
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Herzindagi<\/p><\/div>\n

Stress is the way we feel or react when we are under pressure or feeling threatened. And whether people understand it or not, stress plays a key role in our overall health. When it comes to blood pressure, chronic stress<\/a> \u2013 which is stress that lasts for a long time or keeps coming back \u2013 is often a major contributor to hypertension. Acute or occasional stress may also contribute to high blood pressure, such as the way you may react to eating unhealthy food, smoking, or drinking alcohol. It\u2019s important to understand what could be causing stress in the first place so that you can figure out ways to reduce or eliminate stress when possible. Although it’s almost impossible to remove stress completely, there are ways that can help lessen times or moments of feeling stressed. Some other tips are to try to avoid doing too much and managing expectations throughout the day, avoiding stress triggers like bad traffic or people that make you feel stressed, or doing a relaxing activity such as meditation or participating in other activities that you like.<\/h6>\n

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10. Monitor Your Blood Pressure At Home Regularly<\/h2>\n
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Cleveland Clinic<\/p><\/div>\n

If you have been diagnosed with hypertension or are at risk, it\u2019s important to do home monitoring to keep tabs on your levels. If you are already in the process of attempting to lower your blood pressure, this is also one way to know if your efforts are actually working, while also being able to know when you need to contact your doctor if your levels are higher than normal. There are a number of blood pressure monitors that are available in stores and online that you can use at home. Be sure to speak with your doctor about the proper way to use your monitor, as well as how often he or she expects you to take your blood pressure levels. It helps to keep a small notebook to write down your blood pressure levels whenever you take them.<\/h6>\n

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11. See Your Doctor As Often As Necessary<\/h2>\n
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Aanmc<\/p><\/div>\n

Another important tip to help manage high blood pressure is to do regular doctors visits. Keeping your blood pressure controlled will lessen risks of heart disease and other negative health conditions. Depending on your case, your doctor will advise you on how often you will need to see him or her, as well as other recommendations when it comes to diet, lifestyle, eating habits, stress management<\/a>, and other factors that can affect your blood pressure. By monitoring your day to day eating and physical activities, it will also help to share these things with your doctor so that he or she can better understand the triggers that affect your blood pressure levels.<\/h6>\n

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12. Take Prescription Medication<\/h2>\n
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SHRM<\/p><\/div>\n

There are times when regardless of how many things you attempt to change in your life, from eating to weight to exercise, you may still need to take prescription medication<\/a> to lower your blood pressure levels. Oftentimes, these drugs will not only work to improve your long-term outcome, but they can also help lower the risks of certain health conditions that stem from chronic high blood pressure levels. You will also need to work closely with your doctor to make sure that you are taking the right combination and dosage of medications to see the results that you will both be happy with. Make sure that you also discuss the possible side effects that come from taking these prescription meds.<\/h6>\n

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13. Seek Support<\/h2>\n
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Alzaid<\/p><\/div>\n

Regardless of the situation you may find yourself in, having a support group can positively affect the way you manage your condition. Seeking friends and family that are supportive of your lifestyle, especially if you need to make changes to your eating habits, exercise regimen, and stress inducers, is one of the best ways to be successful at getting better blood pressure levels, as well as healthier overall. If necessary, you can also seek support<\/a> outside of your close network of family and friends by joining a support group of people that understand what you are going through. Whichever way you go, just know that working to improve your blood pressure is one way to ensure a healthier, happier and longer future.<\/h6>\n

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According to MedlinePlus, blood pressure is described as \u2018the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps blood into the arteries.\u2019 The reason why it\u2019s important is because it\u2019s the force that pushes the oxygen and nutrients around the circulatory system, nourishing the tissues and organs. Blood pressure is also crucial since it deliver white blood cells and antibodies throughout the body for hormones and immunity. In addition, as fresh blood gets delivered throughout the body, it also picks up waste products that come from metabolism, like carbon dioxide that <\/p>\n","protected":false},"author":3852,"featured_media":623,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[40,48,47,49],"yst_prominent_words":[],"_links":{"self":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts\/622"}],"collection":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/users\/3852"}],"replies":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/comments?post=622"}],"version-history":[{"count":0,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/posts\/622\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/media\/623"}],"wp:attachment":[{"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/media?parent=622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/categories?post=622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/tags?post=622"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/health.awesomejelly.com\/wp-json\/wp\/v2\/yst_prominent_words?post=622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}