You can have high blood pressure or hypertension without any noticeable signs or symptoms. High blood pressure is known to be a “Silent Killer” with no warning symptoms or signs. So, it is a good practice to check your blood pressure regularly. Adults with elevated blood pressure are at increased risk of cardiovascular problems. It is also known to be the cause of premature deaths throughout the world. More than 970 people worldwide are living with elevated /increased blood pressure without noticeable problems. Increased blood pressure after the 50s is a part of getting older but you can control it with high fiber and low salt intake, exercise and maintain weight.
Trusted sources indicate that 1 in 3 of U.S adults has hypertension. Blood pressure is measured in millimeter of mercury, an abbreviation of it is mm Hg. There are two types of measured hypertension. One is systolic blood pressure and the second is Diabolic. Systolic blood pressure is the pressure in blood vessels when the heart beats while diabolic is the pressure in blood vessels when the heart rests between the beats.
The amount of blood pumped by your heart and resistance in the arteries while pumping the blood is the cause of blood pressure. If your arteries are narrow, your blood pressure will be high and Vice Versa.
The normal range of blood pressure is 120/80. 130/80 indicated elevated blood pressure. If you have elevated BP it means that you are a risk for developing high blood pressure.BP above these numbers is called high blood pressure. Elevated blood pressure can be controlled by simple lifestyle changes while high BP needs medication.
Some Of The Necessary Steps To Prevent Elevated/High Blood Pressure Are Given Below:
Low Salt Intake
Salt contains sodium which causes high blood pressure directly. So, to keep blood pressure in the lower range you should cut off salt intake rather all the foods high in salt should be used with monitoring. Some of them are bread, packaged foods, Chinese foods, salad or condiments, and sauces, etc.
Increase Fruits Intake
Fruits are known to be rich in fiber and lower blood pressure. A managed routine of fruits intake should be maintained. You can take unsweetened yogurt, almonds along with banana, melon, fresh apricot, mangos, plums, etc. these foods are best for lowering elevated/high BP. Foods rich in fiber like green leafy vegetables, oats, apple, beans, and whole grains also help in reducing hypertension. After meal, a short walk also helps the heart to consume oxygen and lower stress, reduce hypertension.
Exercises like jogging, cycling, short gym sessions, mountain climber/stair climbing, and cycling are considered best for hypertension. 20-30 minutes exercise is best in this regard. Recent researches have proved that early morning walk or exercise for 30 minutes helps to reduce and to maintain blood pressure.
Increase Water Intake
Drinking 8-10 glasses of water per day flush toxins from the body and restores sodium balance in the blood and as result hypertension is controlled. Drinking water is one the easiest, convenient and fast way to reduce high blood pressure. If your blood pressure is due to stress then taking 5 minutes deep breaths is also one of the best practices to control hypertension at home.
Maintain A Normal And Healthy Weight.
Being over/underweight both are the cause of elevated or high blood pressure along with several other health issues. Overweight is known to be more problematic for hypertension. Losing weight reduces blood pressure and lowers the risk of other health problems. When you achieve a normal weigh both systolic and diabolic ranges come in the normal range and control the other heart problems.
Effects Of Sugar And Refined Carbohydrates.
Cutting back on sugar and refined carbohydrates is proved to lose weight and lower blood pressure.
A comparative study on the effects of low carb diet and low-fat diet was conducted and it was proved that a low carb diet was much more effective than the low-fat diet to lose weight and lower blood pressure. A low carb diet makes you full for the whole day as it contains more protein and fat.
How To Control Blood Pressure By Eating More Potassium And Less Sodium
Increase potassium intake and cut back on sugar if you really want to maintain your hypertension. Potassium relaxes the blood vessels, it also reduces the effects of salt on your heart. Consult your doctor before increasing potassium intake if you have kidney disease as it is harmful to it.
Some of the foods rich in potassium are yogurt, fish, fruits like banana, apricot and oranges, vegetables like sweet potatoes, tomatoes, greens, and spinach are well known for lowering high blood pressure.
Blood Pressure And Less Processed Foods.
Major sources of salt come from processed foods bought from restaurants. These foods cause severe high blood pressure and heart problems like narrowing the blood vessels. Some of the processed food items are deli meats, canned soup, pizza, and chips. Usually, the foods having a label of “low fat” are rich in salt and sugar to maintain the fat level.
Smoking kills. It is dangerous for overall human health. It increases blood pressure and an immediate increase in heart rate. Toxins and chemicals in tobacco damaged blood vessel walls and cause inflammation and narrowing of arteries. Arteries get harder and cause high blood pressure. Even sitting in the tobacco atmosphere can affect your health.
Daily routine life, work pressure, family demands, national and international problems contribute to one’s stress. We should always find ways to reduce stress. Stress is one of the major causes of high/elevated blood pressure.
A lot of research has been done on the issue, how to reduce stress. Several home remedies have been introduced and effective too like deep breathing, taking a walk, reading a book or watching a movie or show, listening to music daily. These are readily ways to instantly reduce stress.
A recent study showed that acupuncture releases and lowers both systolic and diabolic blood pressure.
Use Of Herbs And Hypertension
Herbal medicines have been used since ancient times for several known diseases. Some herbs are well known and famous for lowering blood pressure. Unfortunately, much more research is needed to be done on herbs to determine the dose and use of it. It is always a good idea to consult/discuss with your family doctor before taking any kind of herbal medicine and verify if they are approved or not.
Some of the herbs reputed to lower blood pressure are as follows:
- Celery juice
- Chinese hawthorn
- Ginger root
- Indian Plantago
- Sesame oil
- Tea like green tea and oolong tea
Resting and sleeping lower blood pressure. Bad sleeping habits cause PH, heart and mood problems. Sleep problems cause stress and stress causes hypertension. People with sleep disorders, especially over middle age are at more risk of developing hypertension. So, it necessary for you to have a good quality sleep at least 8 hours a day. You can make your bedroom comfortable to get deep and quality sleep. Regularly sleeping less than 5 hours can cause stress, restlessness, and hypertension.
Taking Adequate Amount Of Healthy High-Protein Foods
A study conducted in 2014 showed that people taking more healthy protein had a lower risk of developing hypertension. At least 100 grams of healthy protein is good for a healthy heart and adding fiber diet is also helpful for lowering blood pressure.
Foods with high protein are given below.
- bean, nuts and nut butter
Best Supplements For Lowering Blood Pressure
These supplements are readily available and have demonstrated promise for lowering blood pressure:
- Omega-3 polyunsaturated fatty acid
- Whey protein
- Coenzyme Q10
Cutting Back On Caffeine And Alcohol
No doubt Alcohol and caffeine are good for health but uncontrolled use of them caused many health issues including elevated/high blood pressure. Excessive use of alcohol can cause many health problems even if you are young and healthy. One drink a day is considered as moderate and above it may cause health issues.
How To Control Blood Sugar
Blood sugar over 240 is considered too high. Blood sugar does not increase eventually, it increases slowly. The main cause of high blood sugar is when there is not enough insulin in your body. Missing diabetes medicine can also raise your sugar. Medicines used for other diseases can also increase blood sugar, therefore always tell your physician if you have diabetes. Infections, sickness being stressful can also increase the sugar. It is very crucial to take medicine regularly and avoiding infections.
Low water levels in the body can also raise sugar. If you are thirsty or tired have blurry vision and losing weigh continuously, go to the bathroom often, these are the signs of high blood pressure too. Instead of guessing your sugar, it is good to check it.
Symptoms Of Diabetes
Some of the symptoms of diabetes are:
- Increased thirst
- Increased need for peeing
- Always feeling tired
- Weight loss
- Blurred vision
- Genital itching
What To Do When Blood Sugar Is High
If your sugar/diabetes level has increased then do the following things to reduce it.
Monitor blood sugar levels closely. Reduce carbohydrate intake. Eat the right carbohydrates. Choose low glycemic index foods. Increase dietary fiber intake. Maintain a healthy weight. Control portion size. Exercise regularly. Be Hydrated. Try herbal extracts. Manage stress. Get enough sleep
Foods To Control High Blood Sugar
Add the following foods to your diet to control blood sugar
Green leafy vegetables, whole grains, Fatty fish, Beans, Walnuts, Citrus fruits, Berries, Sweet potatoes, Probiotic yogurt, Chia seeds
Foods To Limit When Blood Sugar Is High
Following foods are best for controlling blood sugar
- Carb-heavy foods
- High-GI fruits
- Saturated and trans fats
- Refined sugar
- Sugary drinks
- Salty foods
Relationship Between Blood Sugar And Blood Pressure.
A study conducted in the U.S showed that people with 25% of people with first stage diabetes and 80% of people with stage two diabetes have high blood pressure. People with diabetes are at more risk of developing heart problems, stroke, kidney disease, and many other health issues. Having both diabetes and blood pressure simultaneously can cause major health issues. If you have diabetes, your Doctors will always check if you have high blood pressure too. For treating blood sugar, maintaining blood pressure is always necessary too.