Story Content

What is blood Pressure?

Blood pressure is the force that moves blood from the circulatory system to the rest of the body. It is important to deliver oxygen to the tissues and organs. It is also important for many more characteristics.

Blood pressure is measured with two numbers i.e. systolic and diastolic. For example, 120/80 mm Hg.

• Systolic is the top number of the blood pressure, which is the amount of pressure in your arteries during the contraction of your heart muscle. 
• Diastolic is the bottom number of the blood pressure, which measures the force on the artery wall between heartbeats, as the heart relaxes. Both the readings are important in determining the state of individuals heart health.

Normal Blood Pressure- when a doctor takes your blood pressure, normal blood pressure reads as

• systolic: less than 120 mm Hg 
• diastolic: less than 80 mm Hg

People with high blood pressure- when the people have a high blood pressure

• systolic reading of 130 mm Hg or above 
• diastolic reading of 80-89 mm Hg or above. 

How can I lower my blood pressure quickly?

Blood pressure cannot be lowered immediately but it may be possible, if keeping healthy lifestyle with diet and behavioural habits, these modifications can keep the blood pressure in control and prevent it from spikes. Study reported that about 45% of adults in the have high blood pressure, also known as hypertension in United States.

Blood pressure is a chronic ongoing problem without any immediate treatment. Heart attack and stroke are the major problem caused due to high blood pressure. Reports also suggest that it is responsible for 1 in 4 deaths in U.S., making it the leading cause of death across world. However, a person may able to control and keep the blood pressure within the range by following some steps. 

Taking blood pressure correctly time to time 

• Resting before taking blood pressure: It is advisable to not walk around or getting up before taking the blood pressure as sometimes because of this, will give wrong readings and five raised readings. 
• Avoid smoking before taking blood pressure: The nicotine in cigarettes can elevate blood pressure for about 30 minutes, so it is best to avoid smoking shortly before a blood pressure test.
• Managing stress or anxiety: High stress can elevate blood pressure. So it is advisable to measure pressure after some meditation or yoga.
• Emptying the bladder: A full bladder may slightly elevate blood pressure.
• Remaining quiet: Talking during the reading may cause it to go up.
• Avoiding caffeine and alcohol:  caffeine and alcohol, both may raise the blood pressure, avoiding a day before taking blood pressure will give more accurate reading
• Dietary changes: Treating blood pressure often starts with changing certain diet pattern, which is one of the most effective way, where an individual will keep their blood pressure within normal range. 

Healthy and balanced diet: It can help a person lower their blood pressure significantly, without taking medicines. Some of the food which needs to avoid to reduce the high blood pressure are:

Reducing sodium and sugar intake:  Sodium is a majorly responsible of raising blood pressure. The American Heart Association (AHA) recommends aiming for 2,300 milligrams or less of sodium per day. One should check the sodium quantity before taking the salty products. 

Like sodium, high intake of sugar foods may also elevate blood pressure and cause unwanted weight gain. They may also contain high levels of sodium.

Eating a balanced diet: Keeping a balanced diet by including various types of vegetables, fruits, whole grains, low fat proteins like tofu or grilled chicken and nuts is again helpful in reducing the high blood pressure. 

Eating less fat:  avoiding trans and saturated fats are helpful.

Avoiding red meat: A person should avoid or reduce their consumption of red meats, such as beef, lamb and pork.

Eat foods rich in calcium, potassium and magnesium such as bananas and milk

Supplements: Taking supplements or herbal remedies may be helpful in reducing blood pressure, but it should be only on the advice of physician. In one review, 2016, it was found that taking potassium supplements may help lower systolic and diastolic blood pressure.

Eliminate Drinks: Drinks like alcohol, caffeine are shown to have raised the blood pressure readings in some people. So these drinks should be eliminated in the diet, as its elimination may help people to improve their blood pressure. A 2017 meta-analysis found that people who drank more than six alcoholic drinks a day can reduce their blood pressure if they reduced the intake by 50% or more.

Medications: In addition to diet and lifestyle change, medicines are also advised by the physician, which can help to lower the high blood pressure. Medicines like beta-blockers or angiotensin converting enzyme inhibitors, are helpful in lowering the blood pressure. Medication may be a best possible option for people whose blood pressure does not respond to other options, as it begins to work within a day of medicines taken. 

Stress Management

People who are under stress conditions have shown high blood pressure. Chronic stress can also cause persistently high blood pressure. Some of the tips which help to relieve stress and thus blood pressure are as follows:

• Avoid stressful environment, where ever possible
• Deep breathing
• Mindfulness meditation
• Yoga

A 2018 study found that mindfulness meditation could lower clinically measured blood pressure within 8 weeks.

Behavioural habits: Adopting certain behavioural habits can both prevent and treat high blood pressure. According to Center for Disease Control and Prevention (CDC), adopting some habits may help to prevent or manage high blood. Some of these includes: 

• Daily exercise and Increasing daily activity -This include more walking, which is more beneficial for a person. Any activity that elevates the heart rate can help a person lower their blood pressure over time. 
• Increasing physical activity- is also helpful and as per CDC advise, all adults should aim to do activity atleast for 2.5 hours per week.
• Maintaining a moderate body weight--Maintaining weight is another important factor to manage blood pressure. 
• Managing other medical conditions- Disease like diabetes, kidney problems etc. can cause high blood pressure. So it is important to treating these conditions, to lower a person’s risk.
• Monitoring blood pressure- According to the CDC, a person should monitor their blood pressure regularly and properly. They can also do this at home using a blood pressure monitor machine.  Before taking a reading, a person should ensure that they have empty bladder, adopted a comfortable position, and rested for 3–5 minutes after moving around.

What are the Risks of High Blood Pressure?

The first sign of heart disease is high blood pressure. High blood pressure causes the blood to pump through the blood vessels with more force than normal. This occurs sometimes, due to underlying disease in the arteries, which is itself a risk factor for heart attack and stroke. High blood pressure can also damage the blood vessel heart, brain and kidneys as well. Some risks of high blood pressure include: 

• Heart attack
• Stroke
• Dementia
• Kidney problem

Summary

High blood pressure is a long lasting disease, which can lead to potentially deadly complications. Keeping unchecked and avoiding this, will increase the chance of effecting many organs like heart, brain and kidney.  It is possible to monitor blood pressure by taking readings from blood pressure machine at home, but should be ensured, that machine are using correctly. It is possible to lower blood pressure, especially in the early stages of elevation, by adopting behavioural changes and lifestyle changes too. Medication on the other hand, is the most effective ways to manage blood pressure but only by healthcare advise.