High blood pressure symptoms aren’t usually easily noticeable. If not detected and managed early enough, it can heighten a person’s chances of heart attack, dementia, stroke, and kidney disease.
Coronary heart diseases rank as the number one killer among different diseases worldwide. And it is closely associated to high blood pressure making the condition a well-known threat to life that need not to be ignored.
Below are 10 best tips to lower blood pressure fast.
Lower Blood Pressure Fast
1. Shedding off extra weight
Health experts advise that shedding off extra weight is a key in keeping blood pressure on check.
However, it should be more considerably applicable to those whose weight are outside a healthy weight range.
The more weight an individual loses from being overweight, the lower the blood pressure can be attained.
Besides, shedding off extra weight makes blood pressure prescription medications more effective.
Regular physical exercise is a great way to shed off extra fat and promote better blood circulation.
It’s one of the best-known ways in managing high blood pressure. Simple exercises like walking, jogging or simply doing household chores can evidently help lower the blood pressure.
3. Healthy diet
A healthy, balanced meal is another key to maintaining and improving blood pressure. Focusing on a balanced nutrition and eating meals low in saturated fats and cholesterol is greatly recommended.
These include whole grain, fruits, low-fat dairy products, and vegetables. Also, food portions need to be reduced to ensure desired results. The best recommended eating plan for hypertension is the DASH diet.
3.Reducing salt intake
Salt and high blood pressure don’t and will never mix.
Reducing salt intake by even a small percentage from the diet can drastically lower blood pressure.
4. Stress reduction
Reducing stress levels or avoiding it completely can reduce blood pressure.
It’s advisable to pay particular attention to lowering stress levels especially when at risk of high blood pressure due to several reasons like being overweight.
A number of activities can help you calm down as you deal with daily stresses. These include daily exercise, forms of relaxation like meditation, eating healthy, and undertaking stress management programs.
5. Reducing alcohol consumption
Alcohol, if taken in moderation can be good to your health.
The fact is that, when taken in small amounts, it can potentially lower blood pressure. However, the healthy and protective benefit becomes lost when consumption is increased.
Consuming above moderate volumes can actually raise your blood pressure severely.
Alcohol can also reduce the effectiveness of blood pressure medications making them likely to provide no result at all.
6. Quit smoking
A cigarette smoke taken increases an individual’s blood pressure just about several minutes afterwards.
Quitting smoking can help a smoker’s blood pressure return to normal.
Smokers’ who quit the habit, regardless of their age and sex have shown to achieve substantial improvement in life expectancy likely due to notable decrease in blood pressure levels.
7. Reduce coffee intake
Caffeine, a substance in coffee can increase blood pressure suddenly by about 10 mm Hg especially in people who don’t drink them often.
Non-frequent coffee drinks should consider the need to avoid or reduce their intake compared to habitual coffee drinkers where there is little or no effect to their blood pressure.
8. Surround yourself with people who’re supportive
Supportive family, as well as friends, can help improve a person’s health even to a small degree.
They can give you encouragement and help in taking care of yourself, embark on an exercise program, or drive you to seek for a doctor’s help.
9. Monitoring blood pressure and seeing a doctor regularly
Monitoring blood pressure at home and regularly visiting a doctor can help you keep tabs on your health.
Also making certain lifestyle changes is an amazing idea towards containing and reducing blood pressure. Any slight changes can make it easier to monitor allowing to have potential danger contained in time.
Besides, it is a significant way of reducing blood pressure.
There has been an impressive improvement in both conventional and non-conventional blood pressure medication.
Taking medication as per doctor’s prescription and advice can greatly reduce high blood pressure.
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