Are you worried about high blood pressure? Here is a comprehensive review of the causes, symptoms, and approaches to lowering high blood pressure.
What Causes Hypertension?
Hypertension is a condition where you experience high levels of blood pressure (BP). The normal range of blood pressure is around 120/80 mm Hg. When your blood pressure rises above this range, you are experiencing high blood pressure, which suggests you are at risk of heart conditions and stroke.
Several factors can contribute to hypertension:
- Overweight
- Lack of exercise
- Excessive consumption of salt (sodium)
- Overconsumption of coffee and alcohol
- Excessive smoking
- Stress
- Age over 60 years
Symptoms of High Blood Pressure
Common signs of high BP include:
- Breathing difficulties
- Chest pain and tightness
- Anxiety
- Headaches
- Vomiting
- Nausea
- Vision complications
Effective Ways to Control High Blood Pressure
- Get Regular Exercise: Daily physical exercise is one of the simplest ways to maintain healthy blood pressure. Both resistance and aerobic exercises are effective in managing high blood pressure symptoms. Physical exercise increases your heart rate, making it stronger, which enables your heart to pump with less effort. Experts recommend exercising at least 30 minutes per day for healthy BP.
- Manage Body Weight: Excess body weight strains the heart and cardiovascular system, leading to high blood pressure. If your BMI (body mass index) is 25 or more, losing 3 to 5kg can help you achieve optimal blood pressure. Key strategies for losing weight include:
- Lowering calorie intake
- Eating healthy
- Increasing physical activity
- Reduce Sugar and Carbohydrate Intake: Losing body weight can reduce blood pressure. Cutting down on sugary foods and foods high in carbohydrates can help you manage your weight effectively. Research shows that a diet low in fats and carbohydrates can decrease diastolic blood pressure by about 5 mm Hg and systolic blood pressure by about 3 mm Hg after six months.
- Increase Potassium, Decrease Salt: Focus on increasing your potassium levels while reducing sodium intake. Salt is the primary source of sodium in the diet. Reducing raw salt and opting for other spices can help lower sodium intake. To intake more potassium, try to consume:
- Milk and dairy products
- Kidney beans, lentils
- Dried fruits like apricots
- Spinach, tomatoes, and potatoes
- Follow a Healthy Diet: A balanced diet is crucial for maintaining healthy blood pressure. The Dietary Approaches to Stop Hypertension (DASH) recommends consuming:
- Fresh fruits, vegetables, and whole grains
- Low or zero-fat dairy products
- Poultry, fish, nuts, beans, and vegetable oil Avoid foods high in sugar and saturated fats.
- Cut Down on Processed Foods: Processed foods often contain high levels of salt, sugar, and unhealthy fats, contributing to weight gain and high blood pressure. Common processed foods include junk food, processed meat, snacks, and fried items. Avoiding these can help control blood pressure.
- Avoid Smoking: Smoking is harmful to overall health and is a significant risk factor for high blood pressure. Tobacco can cause:
- Cardiac inflammation
- Damage to blood vessel walls
- Artery constriction
- Manage Stress: Effective stress management is crucial for mental and physical well-being and blood pressure control. Tips to reduce stress include:
- Taking deep breaths
- Walking
- Listening to soothing music
- Reading
- Meditating
- Practicing mindfulness
- Consume Dark Chocolate: Dark chocolate, with 70-85% cocoa, contains flavonoids that help lower high blood pressure symptoms. These antioxidants may promote blood vessel dilation, improving blood flow to the heart. Avoid sugary chocolates with high calories.
- Use Medicinal Herbs: Herbal medicines can also help manage high blood pressure. Examples include:
- Celery juice
- Black beans
- Ginger root
- Chinese hawthorn
- Maritime pine bark
- Giant dodder
- Roselle
- River lily
- Tomato extract
- Sesame oil
- Umbrella tree bark
- Tea
Only take these on instruction from the doctor:
- Ensure Good Quality Sleep: Poor sleep can lead to high blood pressure. Tips for good quality sleep include:
- Setting a regular sleep schedule
- Creating a comfortable, cool, and dark sleeping environment
- Avoiding exercise close to bedtime
- Keeping electronic devices out of the bedroom
- Avoiding alcohol or caffeine before bedtime
- Eat a Protein-Rich Diet: A protein-rich diet may lower blood pressure by up to 40%. Combining high-fiber and high-protein foods may reduce blood pressure risks by up to 60%. High-protein foods include:
- Fish like canned tuna or salmon
- Poultry like chicken breast
- Beef
- Eggs
- Legumes, lentils, and kidney beans
- Nuts and peanut butter
- Low-fat dairy products and cheese
- Chickpeas
- Take Supplements: Supplements that help manage high blood pressure symptoms include:
- Potassium
- Magnesium
- Fish oil with omega-3 polyunsaturated fatty acids
- Whey protein
Consult your doctor before taking these supplements as medications.
- Limit Alcohol Consumption
- Cut Down on Caffeine
- Drink Plenty of Water
- Follow Doctor's Prescription
If lifestyle changes do not help, high blood pressure medications prescribed by a doctor are the most effective approach.
When to See a Doctor
- If your blood pressure exceeds the normal range, around 130-139/80-89 mm Hg (stage 1), try home remedies and lifestyle changes.
- If it rises to 140/90 mm Hg (stage 2), consult a pharmacist for medications.
- Blood pressure exceeding 180/120 mm Hg requires immediate medical attention.
Summary
High blood pressure can lead to severe cardiovascular problems. You can effectively manage high blood pressure by following these tips and recommendations.
Visit our website at md.co.uk for seamless and supportive care for your blood pressure problems with our private GP in London.
