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How to control blood pressure?

Ashley Richardson Answered Jul 22, 2019

Originally Answered: Which is the best fruit for control of blood pressure?

Good blood pressure question: Which is the best fruit for control of blood pressure?

15 WAYS TO TREAT HIGH BLOOD PRESSURE!

My friend, Sara, a young doctor at Florida Hospital Orlando, she shared her experience about remedies for high blood pressure as below.

1. Practice meditation

Meditating relieves stress, and numerous studies have shown it can lower blood pressure, too. Every day, carve out five minutes to sit quietly and repeat a mantra like “This, too, shall pass” or “Breathe.”

2. Relieve stress with daily meditation or deep breathing sessions

Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol.

3. Use TheBloodPresssureProgram

This is an online guide that teaches you three simple exercises that can lower your blood pressure to under 120/80 in as little as one day. There’s no need to take expensive medications that have a long list of even-worse side effects or to do exhaustive workouts that are hard on your body. You just need a couple of minutes a day to complete the almost effortless exercises that synchronize your mind and body to relieve stress which brings down your blood pressure significantly. More details: thebloodpresssureprogram

4. Lose weight

By far the most effective means of reducing elevated blood pressure is to lose weight, says Fisher. And it doesn't require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure.

5. Exercise:

It doesn't take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. "Make sure you're doing something you love, or it won't stick," says Fisher. "For some that means dancing; for others, biking or taking brisk walks with a friend." Even everyday activities such as gardening can help.

6. Developing healthy eating habits

Developing healthy eating habits, which include selecting a variety of foods, partially whole grains, fruits and green vegetables, and limiting the intake of salt and saturated fats

7. Limit alcohol to one drink per day

Drinking too much, too often, can increase your blood pressure, so practice moderation.

8. Eat healthy high-protein foods.

High-protein foods include: fish, such as salmon or canned tuna in water, eggs, poultry, such as chicken breast, beef, beans and legumes, nuts or nut butter such as peanut butter, chickpeas, cheese such as cheddar

9. Calcium, magnesium or potassium supplements

Calcium, magnesium and potassium supplements have been looked at as ways of lowering blood pressure. But these supplements don't seem to work, and they aren't recommended (and they shouldn't be offered to you).

10. Read labels

Americans eat far too much dietary sodium, up to three times the recommended total amount, which is 1,500 milligrams (mg) daily for individuals with high blood pressure, says Dr. Fisher. It doesn't take much sodium to reach that 1,500-mg daily cap — just 3/4 of a teaspoon of salt. There's half of that amount of sodium in one Egg McMuffin breakfast sandwich. Weed out high-sodium foods by reading labels carefully. "It is very difficult to lower dietary sodium without reading labels, unless you prepare all of your own food," says Dr. Fisher. Beware in particular of what the American Heart Association has dubbed the "salty six," common foods where high amounts of sodium may be lurking:
• breads and rolls
• cold cuts and cured meats
• pizza
• poultry
• soup
• sandwiches.

11. Take prescription medication

If your blood pressure is very high or doesn’t decrease after making these lifestyle changes, your doctor may recommend prescription drugs. They work and will improve your long-term outcome, especially if you have other risk factors . However, it can take some time to find the right combination of medications.

12. Give up smoking

While smoking does not itself cause high blood pressure, it does enormously increase associated risks, including heart attack, stroke and other serious conditions. If you have high blood pressure, you smoke and you're under 50, you're three times more likely to have a heart attack than a non-smoker the same age with high blood pressure. (Over 50, you're still twice as likely.)

13. Pump some iron

"Add some weight lifting to your exercise regimen to help lose weight and stay fit. Women lose muscle mass steadily as we age, and weight lifting is an often-overlooked part of an exercise plan for most women," says Fisher.

14. Consider cutting back on caffeine.

Caffeine raises your blood pressure, but the effect is temporary. It lasts 45 to 60 minutes and the reaction varies from individual to individual.

15. Monitor your blood pressure regularly, and keep a written record to share with your doctor.