Content

• Steps
• Advice

High blood pressure, also known as hyperemia, is a disease that affects many people around the world. High blood pressure is caused by increased blood pressure in the artery walls. The narrower and stiffer the artery is, the higher your blood pressure will be. If you are diagnosed with high blood pressure, there are simple steps you can take to make changes in your lifestyle, diet, and medications to treat high blood pressure.

Steps

Part 1 of 4: Diet changes

1. 

   Try to eat more healthy protein, not meat. There are many foods that are not made from meat but contain protein. Legumes and nuts are incredibly nutritious and should be added to your diet. They are loaded with omega-3 fatty acids, fiber, natural nutrients as well as protein. You should consume about 6 servings per week instead of per day. Because they are very high in calories and should only be consumed in moderation.
   • Add walnuts, beans, almonds, sunflower seeds, flaxseeds, lentils, and black beans to recipes and meals to get the most out of their essential nutrients.

2. 

   
   
   Minimize sodium intake. The first choice to lower blood pressure is always to make lifestyle changes. A major cause of high blood pressure is a diet high in sodium. Reducing the amount of salt used each day will help lower blood pressure significantly. Doctors often recommend that people with high blood pressure should not consume more than 1500-2000 mg of sodium per day. You can monitor dosage by checking sodium intake, which is usually listed as milligrams (mg) on ​​a product's packaging.
   • Pay attention to the weight of each serving. Maybe a certain product won't contain much sodium, but if its volume is more than a serving, then the amount of sodium in it will be more than you think.
   • Many processed foods, including most canned soups, contain large amounts of sodium. You should be careful with processed foods when considering the amount of salt in your diet. Even processed foods that don't taste salty can contain more salt than healthy.
   • Do not add salt to food. You should consult your doctor if you can use other foods as a substitute for salt. They usually contain potassium chloride.

3. 

   
   
   Use plenty of whole grains. When it comes to lowering blood pressure, eat whole grains. Instead of opting for refined grains like white bread, white rice, and white pasta, opt for whole grain foods. Your doctor suggests that you should consume 6-8 servings of whole grains per day. You should try to eat oats, brown rice, and quinoa.
   • When looking for whole grains, be sure to look for those that say whole wheat, whole grains, and cereals made from a variety of seeds. They contain ingredients that are better for your heart.

4. 

   
   
   Consume lean protein. If you want to treat high blood pressure, you need to stay away from fatty meat. Instead, eat lean protein. Do not consume more than 6 servings of meat or lean protein per week. You should use meat from poultry and fish breast. Also, try to eat other heart-healthy proteins, like soybeans and eggs.
   • When you eat meat, you must remove all fat and skin before preparing it. Do not fry or fry. Instead, grill, roast, or simmer.
   • Eat more fish. Fish like salmon contains heart-healthy omega-3 fatty acids that help lower blood pressure.

5. 

   Increase fruit and vegetable intake. A heart-healthy diet is indispensable for fruits and vegetables. The natural amount of vitamins and minerals in it will keep you from gaining weight, improve immunity, and help lower blood pressure. You should consume at least 4-5 servings of fruits and vegetables per day. Squash, tomatoes, broccoli, lettuce, artichokes, and carrots are great examples of vegetables rich in fiber, potassium, and magnesium. Fruits like pineapples, mangoes, bananas, blueberries, pomegranates, and strawberries are all natural alternatives to the refined sweets you've been craving for.
   • Try to include the edible peels of fruits and vegetables for added fiber and nutrients.

6. 

   Limit sweets. The refined sugars found in sweets break down the healthy portion of your diet. They can cause you to gain weight and affect your blood pressure. You should not eat more than 5 servings of candies per week.
   • If you have to consume sweets, make sure you choose low-fat and low-sugar varieties. Stay away from donuts and those containing saturated fat.

7. 

   Do not consume alcohol and beverages containing caffeine. If you have high blood pressure, you should not consume beverages containing caffeine and alcohol. Caffeine increases confidence rate and blood pressure, especially if taken in high doses. Try not to exceed 400 mg of caffeine a day. Do not drink more than 1 serving of alcohol per day if you are a woman, and no more than 2 servings if you are a man.
   • A small cup of coffee, about 235 ml, has between 100 and 150 mg of caffeine and a cup of tea of ​​the same volume will contain about 40 to 120 mg. You should be careful of the large portions that are common in coffee shops. They can contain a ton of caffeine in one cup.
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Part 2 of 4: Lifestyle changes

1. 

   Exercise more. Exercise of any kind will help treat high blood pressure. Start with at least 30 minutes of cardio a day like walking, jogging, or swimming. Try to add exercise to your daily routine at least twice a week. If you are having health problems or are obese, consult your doctor about a suitable sports regimen.
   • You need to exercise for at least 5 days a week, or 3 days if you do vigorous exercise, and 25 minutes of lengthy exercise like high intensity interval cardio (HIIT cardio).
   • Even if you have to start with light intensity, make an effort to walk every day. Gradually, you can develop an exercise routine and do more intense activity.
   • Find someone who exercises with you. Whether the person is your neighbor who often walks with you or a best friend who swims with you, it will be easy to maintain consistency in your exercise when the process itself is the opportunity for activity. social action.
   • Try out many different exercises. When your exercise routine gets boring, you'll want to give up. So the trick here is that you should never let boredom arise in the first place. Think often about other actions you can take to refresh your routine.

2. 

   Reduce stress. Stress, anxiety, and depression increase your blood pressure. You should learn to manage and deal with stress to improve your mental and physical health. Every day, take time to relax, do fun activities. You can play games with family and friends, read a book, watch your favorite TV show, go hiking in a place you like, or take the dog for a walk.
   • If the stress comes from your busy schedule, you need to learn to turn away from unnecessary activities. You must give yourself time to rest each day and find ways to better manage your time.
   • If you have a feeling that your anxiety and depression are not related to high blood pressure or that it's a major part of your life, talk to your healthcare professional.

3. 

   Give up smoking. Cigarette smoking is one of the most common factors that cause sudden death, but it is completely preventable. Smoking is harmful to overall health, especially the lungs and heart. The chemical added to cigarettes increases heart rate and narrows blood vessels. The effects of smoking will last for many years, even after you quit. Smoking cigarettes will also cause your arteries to harden over time, and this won't go away as soon as you stop smoking.
   • You should consult your doctor about tobacco cessation options, such as injections, oral medications, patches, pills, and group or individual therapy.
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Part 3 of 4: Use of medications

1. 

   Use a thiazide diuretic. Usually, your doctor will prescribe medications along with some lifestyle changes to help lower your blood pressure. Thiazide diuretics such as chlorthalidone, hydrochlorothiazide will reduce the amount of fluid in the heart and help dilate the vessels. This lowers the pressure on the blood vessels, and leads to hypotension.
   • You should take these medications once a day. Side effects include decreased potassium and sodium intake, which can cause dizziness, vomiting, exhaustion, muscle failure, and arrhythmia. They can also cause you to urinate more often.

2. 

   Use calcium channel blockers. Calcium channel blockers, such as amlodipine, nicardipine, nifedipine, verapamil, and diltiazem, are all vasodilators. That is, they work by relaxing the muscles in the vessel walls, which in turn helps blood flow more easily, and lowers blood pressure.
   • You should take it 1-3 times per day as directed. Side effects can include leg edema and decreased heart rate.

3. 

   Consult your doctor about angiotensin II inhibitors. Angiotensin II inhibitors include 2 groups of drugs, the group of angiotensin differentiated antibiotic (ACE) and the angiotensin II receptor blocker (ARB). The ACE group includes captopril, enalapril, and lisinopril. ARB classes of drugs such as irbesartan, losartan, and valsartan. These drugs inhibit Angiotensin II, a hormone that narrows blood vessels and increases the amount of fluid in the heart.
   • They are used in a similar way. You should drink 1-3 times per day. Their main side effect is a drop in blood pressure, which can lead to dizziness and fainting. Other common side effects include increased potassium intake, muscle failure, information arrhythmia, and cough.
   • These drugs are usually prescribed for young patients.

4. 

   Take inhibitory drugs. In addition, there are two more medications you can take to treat high blood pressure when other methods and lifestyle changes don't work for you. Beta blockers include medications such as carvedilol, esmolol, labetalol, metoprolol, nadolol, propranolol, and timolol. Alpha blockers are doxazosin and prazosin. They work by blocking nerves and hormones in the body from signaling that narrow blood vessels.
   • These drugs have similar uses. You should take them 1-3 times a day, as directed. Some of the side effects include cough, shortness of breath, hypoglycemia, increased potassium, depression, exhaustion, sexual dysfunction, headache, nausea, weakness, and weight gain.

5. 

   Try herbs. Although there is still no scientific evidence to confirm, some herbs have the ability to treat high blood pressure. However, you should not replace scientifically proven advice with these remedies. Instead, you should include them in your daily diet if approved by your health care professional.
   • Extracted from holly tree leaves is a Chinese herbal remedy that helps blood vessels. Using the product in tea form will improve circulation and blood circulation to the heart.
   • Fish oil, rich in omega-3 fatty acids, will help with fat metabolism and lower blood pressure.
   • Other remedies such as garlic extract, hibiscus, coconut water, ginger, cardamom, and hawthorn will all help you cope with high blood pressure, and they have properties similar to those of The drug is used for high blood pressure.
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Part 4 of 4: Understanding high blood pressure

1. 

   Understand high blood pressure. Usually, high blood pressure is the result of two main steps, the narrowing and hardening of blood vessels, leading to a decrease in the amount of blood circulating to different organs and parts of the body. This causes your heart to work harder to pump blood, and over time, damage it. When the pressure in the vessel increases, the vessel wall becomes strained as the blood flows through it. As a result, the muscles in the vascular wall become thicker and the lining of the vessel is damaged, allowing the fatty plaque to grow.
   • Both of these processes cause narrowing and stiffening, reducing blood circulation. When blood circulation on a part of the body is reduced, it cannot get the oxygen and nutrients it needs, and tissue is damaged or even died. The difficulty in pumping blood to certain areas of the body is measured through blood pressure.
   • Other common complications of high blood pressure include heart failure, problems with the kidneys and eyes.

2. 

   Measure your blood pressure. You need to take your blood pressure to see if it is rising. To know this, you need to understand how to read blood pressure numbers. Blood pressure consists of two numbers, one is the systolic pressure (SBP), which is your blood pressure while your heart is beating. This number is above the diastolic blood pressure (DBP), which is the blood pressure when your heart is at rest between beats. A normal SBP number will be less than 120, and a normal DBP number will be less than 80. This means your blood pressure should not exceed 120/80.
   • Blood pressure between 120 - 139/80 - 89 is considered prehypertension. Stage 1 of Hypertension is 140 - 159/90 - 99 and Stage 2 of Hypertension is 160 or higher / 100 or higher.

3. 

   Find out how to diagnose high blood pressure. Blood pressure often changes during the day. When you sleep and rest, it lowers, and rises when you're excited, anxious, or active. For this reason, a diagnosis of blood pressure abnormality is only made once an increase in blood pressure is detected in at least three visits, spaced several weeks to months apart.
   • You may have only systolic or diastolic hypertension. Your diagnosis will be based on which numbers put you most at risk. For example, if your blood pressure is 162/79, you are on Stage 2 of Hypertension.
   • Anyone who is taking prescription medication to treat high blood pressure is considered to have high blood pressure, regardless of their blood pressure reading.
   • Your doctor will advise you to have your blood pressure checked out of the office, such as at a pharmacy, medical facility, or by using a home blood pressure cuff.

4. 

   Understand primary high blood pressure. There are two types of hypertension, primary or primary hypertension, and secondary or secondary hypertension. Primary high blood pressure develops over the years. The causes of this disease are quite diverse and strongly related to many independent risk factors. These include age, as the hardening and narrowing of the arteries with time increases with age.
   • Weight gain and obesity are the main risk factors. In the early stages of the disease, it is the result of an increase in cardiac output as your body has to work harder to combat weight gain. Over time, the metabolism of fats and sugars is disrupted, leading to an increase in blood pressure. Diabetes and lipid disorders are also diseases of the metabolism of sugar and fat, likewise, it also creates a risk of developing high blood pressure.
   • Primary high blood pressure is quite common in people whose parents have high blood pressure. Many studies have shown that about 30% of changes in blood pressure are hereditary.
   • Other risk factors for primary high blood pressure include stress, depression, race, high sodium intake, high alcohol consumption, and physical inactivity.

5. 

   Learn about secondary high blood pressure. Secondary high blood pressure does not happen over time as a result of lifestyle. Instead, it is a response to an underlying medical condition. These include kidney problems, as your kidneys are responsible for regulating the composition of fluid in the blood and removing excess water. Both acute and chronic kidney disease can cause dysfunction, lead to excess water storage, increase blood volume, and develop high blood pressure.
   • Adrenal tumors secrete hormones that affect heart rate, constrict blood vessels, and affect kidney function, which can increase blood pressure.
   • Another condition that causes secondary high blood pressure is a problem with the thyroid gland, sleep apnea, the use of certain drugs, or the use of illegal drugs.
   • In some rare conditions, children are born with a birth defect and have large blood vessels that, in turn, interfere with blood circulation and develop high blood pressure.

6. 

   Seek medical help. In certain situations, you need to seek medical help for high blood pressure. Prolonged high blood pressure can cause a variety of cardiovascular diseases, kidney damage, and damage to the eyes and peripheral nervous system. This damage will lead to serious health problems and death from heart attack and stroke. Even if you make an effort to control high blood pressure through lifestyle changes, natural remedies, and medical help, it is unlikely that you will get rid of the disease completely. You need to know the signs of a heart attack and stroke so that you can seek immediate medical help.
   • Symptoms of a heart attack include pain or heaviness in the chest, pain in the arm (especially the left arm), stomach pain, back pain, or jaw pain, difficulty breathing, nausea, vomiting, sweating, delirium, lightheadedness, and exhaustion.
   • Symptoms of stroke are numbness or tingling, weakness or numbness in the face or limbs, changes in vision, difficulty speaking, confusion, difficulty understanding others, and severe headache.
   • Signs of malignant high blood pressure include blurred vision, anxiety, confusion, loss of consciousness, inability to focus, exhaustion, restlessness, drowsiness, drowsiness, lethargy, chest pain, cough, headache , nausea or vomiting, loss of feeling in the arms, legs, face, or other area, decreased urine output, convulsions, difficulty breathing, weakness in the arms, legs, face, or other part.
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Advice

• You must tell your doctor about any medications you take, including over-the-counter (OTC) medications. Some medications, including over-the-counter decongestants, can increase blood pressure.
• If you often have high blood pressure headaches read How to reduce high blood pressure headaches.