Content

• Steps
• Method 1 of 4: High Blood Pressure
• Method 2 of 4: Lifestyle Changes
• Method 3 of 4: The DASH Diet
• Method 4 of 4: Medication
• Tips

Blood pressure is related to the force acting on the walls of the arteries through which blood flows. The narrower the arteries and the less elastic they are, the higher the blood pressure. Normal blood pressure is considered to be up to 120/80. If your blood pressure is higher than these values, it means that you have high blood pressure (hypertension). Thanks to this article, you will be able to find out the basic information you need to know about high blood pressure, as well as learn what you need to do to lower it.

Steps

Method 1 of 4: High Blood Pressure

1. 1 The degree of hypertension. If your blood pressure is above 120/80, then you have high blood pressure. The degree of hypertension depends on the blood pressure numbers.
   • Pressure 120-139 / 80-89 is considered prehypertension.
   • Pressure 140-159 / 90-99 - 1 degree.
   • Pressure 160 and above / 100 and above - 2nd degree.
2. 2 High blood pressure diagnostics. Blood pressure changes constantly throughout the day. Typically, it is lower when you are sleeping and resting, and increases when you are happy, nervous, or active. That is why the diagnosis of high blood pressure is made only when high blood pressure is recorded at three appointments with a doctor for several weeks or even months. In some situations, an isolated increase in systolic or diastolic pressure is possible.
   • The degree of hypertension is determined by the maximum values. For example, with a pressure of 162/79, the diagnosis will be "grade 2 hypertension."
3. 3 Idiopathic hypertension. There are two types of hypertension, idiopathic and secondary. Idiopathic hypertension develops gradually over many years and has many causes. Most often, it is associated with several independent factors. The main risk factor is age: the older a person is, the more likely it is to develop hypertension. The reason for this is a decrease in the elasticity of the arteries and their narrowing. Genetic predisposition may also play a role. Hypertension most often develops in people whose parents suffered from high blood pressure. Studies have shown that the share of the hereditary factor is about 30%.
   • If you are obese, diabetic, or dyslipidemic, the risk of high blood pressure is higher. Weight gain is a major risk factor. Due to excess weight at the onset of the disease, cardiac output increases. Over time, this disrupts the metabolism of fat and sugar, which leads to an increase in blood pressure. Diabetes and dyslipidemia also affect the metabolism of sugar and fat, and therefore lead to high blood pressure.
   • The most prone to developing hypertension are people exposed to stress, anxiety, and people suffering from depression.
   • Hypertension is more common (and in more severe forms) in representatives of the Negroid race. This is due to environmental, socio-economic, as well as genetic factors.
4. 4 Second degree hypertension. This type of hypertension usually occurs against the background of another medical condition.Such factors can be, for example, kidney disease, since the kidneys are responsible for regulating body fluids and removing excess water. Acute and chronic kidney disease can lead to kidney dysfunction, which can lead to excess fluid retention, increased blood volume, and increased blood pressure.
   • This type of hypertension can develop with adrenal tumors, which produce hormones that affect heart rate, constriction of blood vessels and kidney function, which can lead to high blood pressure.
   • Other factors can be thyroid disease, which leads to abnormal thyroid hormone levels and affects heart rate and blood pressure. Obstructive sleep apnea syndrome negatively affects the entire respiratory and cardiovascular system, which over time can lead to hypertension.
   • Certain drugs, both prescription and over-the-counter, can raise blood pressure. These medications can include some types of oral contraceptives, NSAIDs, antidepressants, steroids, vasoconstrictors, and psychostimulants. This is also true for all types of drugs, including cocaine and methamphetamine, which increase blood pressure significantly.
   • An unhealthy diet and high salt intake can also be the cause of diseases leading to second degree hypertension.

Method 2 of 4: Lifestyle Changes

1. 1 Check your blood pressure. High blood pressure can persist for years without any symptoms, but the damage it causes to the body can ultimately lead to serious problems and even death. Generally speaking, health problems from high blood pressure can result from two main processes. First, the blood vessels narrow and become less elastic. Second, it reduces blood flow to various organs and parts of the body, including the heart, brain, kidneys, eyes, and nerves. This can lead to various complications and be potentially hazardous to health.
   • You can check your blood pressure at the clinic or purchase a blood pressure monitor to track any changes yourself. If you think your blood pressure is too high, then see your doctor and ask for recommendations.
2. 2 Exercise more. To lower your blood pressure, you must incorporate more exercise into your daily routine. Do not only aerobic exercise, but also walking, jogging, swimming and strength training. To maintain health, cardiologists recommend training for 30 minutes, at least 5 days a week, for a total duration of 150 minutes or more. You can also add 25 minutes of aerobic exercise 3 times a week for a total of 75 minutes and anaerobic exercise to strengthen muscles of moderate to high intensity (at least 2 times a week).
   • If the specified load is too high for you, try to do as much as you can. Any physical activity is better than no physical activity. Try to move as much as possible. Even if it's a short walk, it's still better than sitting on the couch.
   • Exercise can also be beneficial for weight loss. A healthy diet and exercise can help you lose weight, which in turn leads to a significant reduction in blood pressure.
3. 3 Avoid stress. Stress, anxiety and depression increase the risk of developing hypertension. Learn to manage stress and your emotional and physical health will improve. Do what you love, meditate, or do yoga are just a few of the ways you can relax and unwind.
   • If you suffer from anxiety or depression, see your doctor.
4. 4 Cut back on alcohol. Men should limit their alcohol consumption to 2 drinks per day (18 ml of pure alcohol), and women to 1 drink.
   • Alcoholics who want to limit their alcohol intake should do so gradually, over several weeks.If an avid alcoholic cuts down on alcohol drastically, it can cause a sharp rise in blood pressure.
5. 5 Stop smoking. Smoking is one of the most common causes of cardiovascular diseases and the main factors leading to death from them. The chemicals in cigarette smoke increase the heart rate and constrict blood vessels, causing blood pressure to rise. More importantly, over time, smoking leads to a decrease in the elasticity of the arteries, which can persist for many years even after a person quits smoking.
6. 6 Limit your caffeine intake. Caffeine increases heart rate and blood pressure, especially in those who don't drink it regularly. High doses of caffeine can lead to an irregular heartbeat. It is not recommended to consume more than 400 mg of caffeine per day.
   • To find out how much caffeine you are consuming, simply count the drinks you drink. A 230 mg cup of coffee contains 100-150 mg of caffeine, a 30 mg cup of espresso contains 30-90 mg, and a 230 mg cup of caffeinated tea contains 40-120 mg.
7. 7 Use medicinal herbs. Although it hasn't been scientifically proven, some herbal remedies can help fight hypertension. These products do not replace drugs that have been scientifically proven to be effective. You can add these products to your diet as a dietary supplement, but only after consulting your doctor.
   • Try holly leaf extract - Holly leaf tea is widely used in China as a means of improving blood circulation in the vessels and blood flow to the heart.
   • You can try hawthorn berry extract, which is believed to improve blood flow to the heart and help support the metabolism of the heart.
   • Take garlic extract, which is believed to prevent heart disease. In addition, garlic lowers high blood pressure and cholesterol levels.
   • Hibiscus - You can consume it as a dietary supplement or simply drink red tea. Hibiscus is an excellent diuretic and may have effects similar to ACE inhibitors and blood pressure medications. You can also drink ginger and cardamom tea, which is widely used in India as a natural remedy for lowering blood pressure.
   • Drink coconut water - it is rich in potassium and magnesium, which have beneficial effects on muscle function.
   • Take fish oil - it contains omega-3 fatty acids, which have a positive effect on fat metabolism and reduce the risk of heart attack or stroke.

Method 3 of 4: The DASH Diet

1. 1 Try the DASH diet. The DASH diet is, in fact, the medically accepted starting point for dietary management of high blood pressure. Literally, DASH can be translated as "nutritional approach to the treatment of hypertension." The diet involves eating vegetables, fruits, low-fat dairy products, whole grains and lean meats, and also limiting sodium, sugar, and fat.
   • Most of the further dietary advice in this section is based on the DASH diet. If you would like to learn more about the DASH diet or for other dietary advice, consult your doctor.
2. 2 Limit your salt intake. Sodium can increase blood pressure. The main goal of the DASH diet is to reduce sodium intake, both through table salt and the salt in the food itself.
   • The recommended daily intake of salt is 2,300 mg. If your doctor recommends a low-salt table, you should reduce your daily salt intake to about 1,500 mg, which is less than a teaspoon of salt per day.
   • Many convenience foods are high in salt. Be careful with processed foods if you limit your salt intake. Even non-salty processed foods can contain significantly more salt than healthy foods.You can find out the amount of salt on the package, many products have a table of nutrient and mineral content - the amount of sodium is most often indicated in milligrams (mg).
   • Be aware of serving sizes and keep the amount of sodium you consume daily does not exceed 1,500 mg.
3. 3 Add whole grains to your diet. The DASH Diet recommends eating 6 to 8 servings of grains daily, preferably whole grains. Try to eat more whole grains rather than processed grains. There are a few tricks you can take to avoid consuming refined grains and replace them with healthier grains.
   • Quinoa, bulgur, oats, rice, millet, and barley are great examples of whole grains.
   • When possible, eat whole grain pasta instead of regular, brown or wild rice instead of white bread and whole grain bread instead of white bread. Always check that the packaging indicates that the product 100% whole grains.
   • Choose minimally processed foods. If the product is sold “in a box” or has more than 3 ingredients, it is probably “too processed”. If a product has been grown and sold fresh, it is most likely unprocessed and healthier.
4. 4 Eat more vegetables. Vegetables are tasty, varied and have a good effect not only on blood pressure, but also on health in general. The DASH Diet recommends eating 4 to 5 servings of vegetables daily. Zucchini, tomatoes, broccoli, spinach, artichokes, and carrots are great examples of vegetables rich in fiber, potassium and magnesium.
   • The vitamins found in vegetables are essential for the body to maintain performance and reduce high blood pressure.
5. 5 Add fruit to your diet. The body needs vitamins, minerals and antioxidants that fruits are rich in. You can use the fruit as a dessert or as a substitute for sweets that contain refined sugar. The DASH diet recommends eating 4-5 servings of fruit daily.
   • Try to keep edible peels and skins to eat more fiber. For example, apples, pears, kiwi, and mangoes can be eaten right with the skin.
6. 6 Eat protein foods. Add plant-based protein and lean meats to your daily diet. The DASH diet recommends eating no more than 6 servings of protein foods each day, such as poultry (breast), soy, or dairy.
   • When cooking lean meats, be sure to remove any chunks of fat or skin.
   • Do not fry meat. Try grilling, baking, boiling, or stewing, but don't fry it in oil.
   • Eat more fresh (not fried) fish. Fish that are high in omega-3 fatty acids (such as salmon), which can help reduce high blood pressure, are most beneficial.
7. 7 Eat nuts, seeds, and legumes. They are rich not only in omega-3 fatty acids, but also in valuable plant substances and fibers. The DASH diet recommends 4 to 6 servings in Week (but not in a day).
   • This limitation is due to the fact that nuts, seeds, and legumes are high in calories and should be consumed in moderation.
   • Choose the following types of nuts, seeds, and legumes: almonds, flax seeds, walnuts, sunflower seeds, lentils, peas, and beans.
8. 8 Cut back on sweets. If you want to stick to the DASH diet strictly, you should eat no more than 5 servings of sweets per week. If you enjoy sweet treats, eat low-fat or low-fat sweets such as sorbet, popsicles, or crackers.

Method 4 of 4: Medication

1. 1 Determine if you need medication. Quite often, lifestyle changes alone are not enough to bring blood pressure back to normal. In many cases, you may need to take prescription drugs.In such situations, a combination of a healthy lifestyle and taking medication will be most effective. In some cases, you may need to accept multiple funds. As a starting therapy for hypertension, several types of drugs are used simultaneously.
2. 2 Ask your doctor if you need to take a thiazide diuretic. These drugs are chlorthalidone and hydrochlorothiazide. It is believed that, firstly, they reduce the volume of fluid in the body, and secondly, they relax the muscles of the vascular walls. They should be taken once a day.
   • Possible side effects of these drugs are low potassium levels, which leads to muscle weakness and irregular heart rhythms, and can also lower sodium levels, which can lead to dizziness, vomiting, and fatigue.
3. 3 Find out if you need to take calcium channel blockers. These drugs are amlodipine, nicardipine, nifedipine, verapamil, and diltiazem. They are all powerful vasodilators. They relax the muscles in the walls of the blood vessels. They usually need to be taken 1-3 times a day.
   • Possible side effects of these drugs include swelling of the legs and an increase in heart rate.
4. 4 Find out if you need to take angiotensin-converting enzyme inhibitors. ACE inhibitors and angiotensin-2 receptor blockers (ARBs) are types of drugs that inhibit a hormone called angiotensin II, which narrows blood vessels. Angiotensin II promotes fluid retention. They are usually taken 1-3 times a day.
   • The main side effects are low blood pressure and low heart rate, which can lead to dizziness and fainting. These drugs also cause potassium levels to rise, leading to muscle weakness, irregular heartbeat, and coughing. About 20% of people taking ACE inhibitors develop a hacking and dry cough, usually within 1 to 2 weeks after starting the drug.
   • ACE inhibitors and angiotensin-2 receptor blockers give the best results in patients aged 22 to 51 years.
5. 5 Find out if you need to take beta blockers and alpha blockers. These drugs are used when other drugs are ineffective. They block signals from nerves and hormones that cause blood vessels to constrict. They should be taken 1-3 times a day.
   • Side effects of a beta blocker include coughing (if the patient has a predisposition to asthma and allergies) and shortness of breath, low blood sugar, high potassium levels, depression, fatigue, and sexual dysfunction.
   • Side effects of alpha blockers include headache, nausea, weakness, and weight gain.
   • Beta blockers work best in people between the ages of 22 and 51.

Tips

• If your blood pressure is kept at a normal level for one to two years, then the doctor may recommend to reduce the intake of drugs or even stop them altogether. This is only possible if you are able to manage all these changes. The main goal is to prevent high blood pressure, and lifestyle changes, including weight loss and limited salt intake, are most likely to help lower blood pressure and stop medication.