It is not easy to lower blood pressure immediately. However, by changing certain behavioral habits, one may be able to maintain low blood pressure and avoid high blood pressure.
People with high blood pressure have a systolic reading of 130 mm Hg (mm Hg) or higher or a diastolic reading of 80 mm Hg or higher. Systolic pressure is the pressure when the heart beats, while diastolic pressure is the pressure between heartbeats. High blood pressure is a common cause of heart disease. It can also increase the risk of other complications, such as stroke.
Here are some tips that can help lower blood pressure.
High blood pressure is a lifelong chronic problem with no immediate solution. However, some behaviors taken just before a blood pressure measurement can affect the measurement, making it higher than it would otherwise be.
How to measure blood pressure correctly
You can get an accurate reading of your blood pressure and possibly lower it by following these steps:
Measure your blood pressure correctly: A cuff that is too small or worn by a person can raise their clothing from the reading. You should not cross your legs or pull your body while reading.
Rest before measuring blood pressure: Getting up and walking immediately before sitting to measure blood pressure can cause it to inflate it artificially.
Manage stress or anxiety: High blood pressure can lead to high blood pressure. So it’s best to try to measure your blood pressure after you get the results of your medical tests and not before. You can also try taking your blood pressure after meditating or breathing deeply.
Refrain from smoking: The nicotine in cigarettes can raise blood pressure for about 30 minutes, so it is best to avoid smoking shortly before taking a blood pressure test.
Bladder emptying: A full bladder can slightly increase blood pressure.
Stay silent: Speaking while reading can increase it.
Avoid caffeine and alcohol: Both caffeine and alcohol can raise blood pressure, especially when a person drinks a lot. Abstaining on the day of the measurement will provide a more accurate result.
Change your diet to lower blood pressure
A balanced diet can help a person significantly lower blood pressure, often without the need for medication. you can try :
Reducing sodium intake: Sodium is one of the main causes of high blood pressure. Since not all foods high in sodium have a salty taste, food labels should be checked. Aim for 2,300 milligrams of sodium or less per day.
Eat less fat: People looking to reduce their fat intake should aim to limit or avoid trans and saturated fats.
Eat less sugar: Foods that are high in sugar can raise blood pressure and lead to unwanted weight gain. They may also contain high levels of sodium.
Avoid spices: Consider using herbs and spices instead of spices, as many spices are high in sodium.
Avoid red meat: You should avoid or reduce the intake of red meat, such as pork, beef and lamb.
A balanced diet: A balanced diet is one that includes a variety of whole grains, vegetables, nuts, seeds, and low-fat proteins, such as grilled chicken or tofu.
Some nutritional supplements can help a person lower blood pressure. For example, a 2016 review found that taking potassium supplements can help lower both systolic and diastolic blood pressure.
Drinks to dispose of
Avoid drinks that raise blood pressure. In addition to changing your diet, you can consider beverage options, which can also help measure your blood pressure.
Caffeine can temporarily raise blood pressure in some people. Reducing or eliminating caffeine intake can help improve blood pressure.
Chronic alcohol consumption, especially at high levels, can lead to high blood pressure, weight gain and an increased risk of heart disease. A 2017 meta-analysis found that people who drink more than six alcoholic drinks per day have the greatest reduction in blood pressure if they cut that consumption by 50% or more.
Take your medicines properly
Blood pressure medications, such as beta-blockers or ACE inhibitors, help lower and maintain blood pressure. However, one should always take their medication as instructed by their doctor.
Medications may be a good option for people whose blood pressure doesn’t respond to other interventions.
Stress temporarily increases blood pressure. This is why a person who is anxious at the doctor may have high blood pressure, which is called white coat syndrome. Chronic stress can also cause persistent high blood pressure. Techniques to help a person relieve stress can also help manage blood pressure.
Some strategies may include
– deep breathing
– Consistency of the heart
Avoid stressful situations as much as possible
Implement strategies, such as better time management, to reduce known stressors
A 2018 study found that mindfulness meditation can lower clinically measured blood pressure within 8 weeks.
Behavioral habits to lower blood pressure
Adopting certain behavioral habits can prevent and treat high blood pressure. Suggest these methods for people who want to prevent or control high blood pressure:
– Exercising daily
Increasing daily activity, for example, by spending more time walking and less time driving, is good for health. Any activity that raises the heart rate can help a person lower blood pressure over time. Aim for at least 2.5 hours of moderate-intensity physical activity per week.
Maintain a moderate body weight: The same behavioral factors that can lead to weight gain, such as being inactive or eating a lot of fat, can also lead to obesity.
Managing other health conditions: Diabetes, kidney disease, and some other medical conditions can lead to high blood pressure. Treating these conditions can reduce the risk.
Your blood pressure and your brain. (2019).
Choi, E.J., et al. (2011). Effect of bladder distension on blood pressure in middle-aged women.
Filipino, T., et al. (2016). Effect of potassium supplementation on blood pressure in hypertensive subjects: a systematic review and meta-analysis [Abstract].
Healthy seasoning. (2015).
Heart disease and kidney disease. (2016).
Marques, BHP, et al. (2018). The benefits of mindfulness meditation in reducing blood pressure and stress in patients with arterial hypertension [Abstract].
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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