High blood pressure results from too much pressure on the arteries when the heart pumps blood to deliver oxygen to the body. While genetics and other things beyond your control can contribute to blood pressure risk, there are also many lifestyle hoge bloeddruk verlagen factors that can exacerbate hypertension. These natural ways to lower blood pressure can keep you healthy. With these breathing techniques and other lifestyle changes, you may be able to improve your blood pressure without medication.
In cases where blood pressure rises for a short time but then returns to normal, a doctor may prescribe medication to keep it under control. However, there may be cases when blood pressure spikes unexpectedly and emergency care is needed. Reducing your alcohol intake can significantly lower your blood pressure. Drinking more than one or two drinks a day can raise your blood pressure at several points. If you are taking blood pressure medication, it may also interfere with your medication. A doctor can help a person create a plan that includes exercise, food choices, and other measures to control high blood pressure and reduce the risk of cardiovascular disease and other health problems.
According to a study of 20,000 Japanese people with hypertension and normal blood pressure, people can greatly lower their systolic blood pressure by taking six deep breaths in a 30-second period. Physical activity, especially aerobic activity, is very effective in lowering blood pressure. Aerobic exercise forces blood vessels to expand and contract, keeping them flexible. It also increases blood flow and stimulates the production of new blood vessels, among other benefits. Because sodium is hidden in so many foods, it’s hard to avoid sodium unless you’re cooking everything from scratch at home, never eating out, and avoiding processed foods of any kind, including bread.
In a 2013 study, sedentary older adults who participated in aerobic exercise training reduced their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic. These results are just as good as some blood pressure medications.
Know the warning signs and symptoms of high blood pressure. Read about medications for high blood pressure, diet and long-term treatments. Tufts Medical Center Community Care is here to help you achieve your best heart health. Like oatmeal, beans are packed with soluble fiber and offer similar blood pressure-lowering benefits.
The American College of Cardiology and the American Heart Association recommend 2 1/2 hours per week of medium intensity physical activity, such as jogging, swimming and dancing. One study found that 10 weeks of moderate exercise, such as walking and cycling, for an hour three times a week reduced systolic blood pressure in sedentary older adults by 5 points. To achieve that goal, study participants in group 120 took an average of three blood pressure medications, while group 140 took two medications. In addition to determining if you need medication, which you should discuss with your doctor, healthy lifestyle choices can make a significant difference in lowering high blood pressure. Try to incorporate the following changes and habits into your daily life.