17 May 2023
8 mins
World Hypertension Day 2023Beat Hypertension, Embrace A Healthy Life
World Hypertension Day was first introduced in 2005 on May 17th. The world
hypertension league first introduced it. This year the world hypertension league
has developed the world hypertension theme 2023 is “Measure Your Blood Pressure
Accurately, Control It, Live Longer.” World Hypertension Day is a global
initiative to raise awareness about hypertension, its prevention, and the
importance of maintaining a healthy lifestyle. With an increasing prevalence of
hypertension worldwide, this day serves as a reminder to prioritize our heart
health and take proactive steps toward managing and preventing this silent
killer.
Do you know? One out of four Indian adults suffers from hypertension. The
incidence of hypertension in India is increasing yearly and is also a causal
factor for various heart and kidney diseases.
On account of world hypertension day 2023
[https://www.ndtv.com/health/world-hypertension-day-2023-heres-why-how-to-inculcate-a-workout-routine-for-people-with-hypertension-4039625],
please read this article to acquire some insights about hypertension and its
risk factors and learn how to manage hypertension by implementing some simple
changes.
HYPERTENSION: “THE TENSION THAT PRESSURES YOUR HEART”
Persistently elevated blood pressure levels characterize hypertension (high
blood pressure)
[https://www.mrmed.in/health-library/hypertension/high-blood-pressure-symptoms].
Mostly it is asymptomatic and can go unnoticed for years, silently damaging
vital organs such as the heart, brain, and kidneys.
Hypertension is life-threatening with blood pressure above the normal 120/80 mm
Hg level. The upper value refers to systolic pressure, and the lower value
denotes diastolic pressure. Systolic blood pressure is the pressure given by the
arteries when the heart beats, whereas diastolic pressure is exerted by the
arteries when the heart relaxes between the beats.
KNOW THE BLOOD PRESSURE READINGS AND FIND OUT THE CATEGORY YOU BELONG TO:
There are four categories of hypertension
[https://www.cdc.gov/bloodpressure/facts.htm]
Your blood pressure is considered normal if it is more or less equal to
120/80mmHg.
1. Elevated blood pressure is a category where the systolic pressure measures
between 120- 129 mmHg and the diastolic pressure measures less than 80 mmHg.
2. Hypertension stage 1 occurs if your systolic pressure ranges between 130-139
mmHg and your diastolic pressure ranges between 80-89mmHg.
3. Hypertension stage 2 is severe when blood pressure is measured above 140/90
mmHg.
4. Hypertensive crisis is a critical category with remarkably high readings,
above 180/120mmHg. This condition requires immediate medical support.
HYPERTENSION IS A THREAT TO SEVERAL DISEASES:
Most hypertensive patients in India are unaware of untreated hypertension and
its complications.
On this world hypertension day 2023, learn about the long-term effects of
hypertension.
* Stroke (heart attack) - A common complication of high BP occurs because of
the thickening of the arteries due to cuts off the oxygen supply to the
brain.
* Kidney diseases - These occur due to uncontrolled hypertension that causes
the narrowing of blood vessels that supply blood and oxygen to the Kidneys.
Thus, the functioning of the Kidney gets retarded slowly as it fails to
purify the blood and loses its ability to regulate the fluid balance in the
body.
* Retinopathy - It is common in hypertension because high blood pressure can
damage blood vessels that supply the eyes and cause visual disturbances or
loss of vision.
* Hardening of arteries - It has been linked with hypertension because high
blood pressure can cause damage to the blood vessels and tends to weaken
them, which can further lead to the build-up of bad cholesterol in the walls
of blood vessels.
* Heart failure - It is associated with hypertension because of the increased
workload of the heart. It becomes difficult for the heart to pump blood with
high blood pressure.
BE INFORMED ABOUT THE RISK FACTORS:
* Chronic alcoholics
* Chain-smoking
* Sedentary lifestyle
* Consuming fat-rich and salty foods
* Family history of Hypertension and heart diseases
* Long-term use of birth control pills
* High Body mass index
* Comorbidities like Diabetes mellitus, high cholesterol, and cardiac diseases
* Stress
TREATMENT FOR MANAGING HYPERTENSION:
First, you must know your accurate blood pressure reading before starting the
treatment. In case when the blood pressure is more than 140/90 mmHg, your
physician may prescribe you blood pressure-lowering medications either as a
monotherapy or a combination with other hypertensive drugs.
Commonly prescribed antihypertensive drugs are diuretics, calcium channel
blockers, Angiotensin receptor blockers, and enzyme inhibitors. Blood
pressure-lowering medications can aid in flushing out excess sodium from the
body. Most antihypertensive drugs work by relaxing the blood vessels or
preventing them from getting narrower. These medications can work effectively to
bring down blood pressure. Yet, the real problem lies with treatment adherence
since most patients are noncompliant with the treatment and discontinue once the
levels have dropped to normal.
FIVE BASIC LIFESTYLE MANAGEMENT:
* Indulge in physical activity such as aerobic exercises, yoga, and walking.
Give at least 30 minutes of the day to your physical and mental well-being is
vital to maintain a normal BMI.
* Follow the DASH diet- a dietary option to stop hypertension
[https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456]
to combat hypertension. It is a diet rich in fruits, vegetables, and whole
grains. Strictly say no to foods that contain excess salt, high fat, meat,
and dairy products.
* Keep your stress at bay.
* Monitor your blood pressure regularly and be aware before it damages your
major body organs.
* Avoid excess alcohol consumption and quit smoking.
“Regular Blood Pressure Monitoring Is Power”
Keep a blood pressure monitor at home periodically to avoid a hypertensive
crisis. Regular BP monitoring can also aid in tracking your heart status.
Calibrating the home BP monitor once every six months is vital for accurate
readings. Ensure to maintain a logbook of all your BP readings and report it to
your physician during every hospital visit. So, on World hypertension day 2023,
pledge to monitor your blood pressure regularly and follow a healthy lifestyle
to live longer.
25 Mar 2022
6 mins
High Blood Pressure (Hypertension) Symptoms – ExplainedWHAT IS HIGH BLOOD PRESSURE?
Hypertension (HBP or high blood pressure) is the point at which your circulatory
strain, the power of your blood pushing against the dividers of your arteries or
veins, is excessively high. Hypertension or high blood pressure is a typical
condition wherein the drawn-out power of the blood against your corridor
dividers is sufficiently high that it might ultimately cause medical issues,
like coronary illness. Blood pressure is regulated by how much blood your heart
pumps and the amount of resistance to the bloodstream in your veins: the more
blood your heart pumps and the smaller your veins, the higher your pulse. A
circulatory strain perusing is given in millimetres of mercury (mm Hg). It has
two numbers.
* The top number (systolic strain) - The first, or upper, number estimates the
pressure in your arteries when your heartbeats.
* The base number (diastolic strain) - The second, or lower, number estimates
the pressure in your arteries between beats.
SO, WHAT ARE THE HIGH BLOOD PRESSURE SYMPTOMS?
A few high blood pressure symptoms to look out for if your blood pressure is
highly high are:
* Serious migraines
* Nosebleed
* Exhaustion or confusion
* Vision issues
* Chest torment
* Trouble breathing
* Irregular heartbeat
* Blood in the urine
* Beating in your chest, neck, or ears.
A few other uncommon high blood pressure symptoms may be:
* Dizziness
* Nervousness
* Excessive sweating
* Inconvenience sleeping
* Facial flushing
* Blood spots in eyes
WHAT ARE THE DIFFERENT TYPES OF HYPERTENSION?
There are two sorts of hypertension.
1. ESSENTIAL (PRIMARY) HYPERTENSION
For most grown-ups, there's no recognizable reason for hypertension. This kind
of hypertension, called essential (primary) hypertension, will generally foster
step by step over numerous years.
2. SECONDARY HYPERTENSION
Specific individuals have hypertension brought about by a primary condition.
This sort of hypertension, called secondary hypertension, will generally show up
abruptly and cause more severe hypertension than essential hypertension.
Different circumstances and drugs can prompt optional hypertension, including:
* Obstructive sleep apnea
* Kidney sickness
* Adrenal organ cancer
* Thyroid issues
* Certain defects you're brought into the world with (inherent) in veins
* Certain meds, for example, contraception pills, cold cures, decongestants,
over-the-counter pain killers, and a few physicians recommended drugs
* Unlawful drugs, like cocaine and amphetamines.
HOW TO REDUCE HEALTH PRESSURE?
If you've been determined to have hypertension, you may be stressed over taking
medicines to cut your numbers down. The way of life assumes a fundamental part
in treating your hypertension. Assuming you effectively control your
hypertension with a reliable way of life, you could stay away from, delay, or
diminish the requirement for medicines.
This is the way a difference in the course of life can help:
1. LOSE ADDITIONAL POUNDS AND WATCH YOUR WAISTLINE
Hypertension often increases as weight rises. Being overweight or obese
additionally can cause disturbed breathing while you sleep (sleep apnea), which
further raises your circulatory strain.
Weight reduction is one of the best life changes for controlling pulse.
2. EXERCISE REGULARLY
Regular physical activity - like 150 minutes per week or around 30 minutes most
days of the week - can bring down your hypertension by about 5 to 8 mm Hg,
assuming you have hypertension. It's fundamental to be steady because your
hypertension can rise again if you quit working out. If you have hypertension,
exercise can assist you with trying not to foster hypertension.
3. EAT A HEALTHY DIET
Eating a healthy diet rich in whole grains, organic products, vegetables, and
low-fat dairy items and holding back on saturated fat and cholesterol can bring
down your hypertension by up to 11 mm Hg assuming that you have hypertension.
This diet is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
4. DIMINISH SODIUM IN YOUR EATING ROUTINE
Indeed, even a slight decrease or reduction in the sodium level in your eating
regimen can further develop your heart's well-being and diminish hypertension by
around 5 to 6 mm Hg assuming that you have hypertension. The impact of sodium
consumption on hypertension fluctuates among groups of people. By and large,
limit sodium to 2,300 milligrams (mg) a day or less. Nonetheless, a lower sodium
admission - 1,500 mg daily or less - is excellent for most grown-ups.
5. LIMIT HOW MUCH LIQUOR YOU DRINK
Liquor can be both great and terrible for your well-being. By drinking liquor
with some restraint - for the most part, one beverage daily for women, or two
per day for men - you might bring down your circulatory strain by around 4 mm
Hg. One drink raises to 12 ounces of brew, five ounces of wine, or 1.5 ounces of
80-proof alcohol.
6. STOP SMOKING
Every cigarette you smoke builds your hypertension for a long time after you
finish. Halting smoking assists your blood pressure to get back to business as
usual. Stopping smoking can decrease your gamble of coronary illness and work on
your general well-being. Individuals who quit smoking might live longer than
individuals who never stopped smoking.
7. DECREASE YOUR STRESS
Ongoing stress might add to hypertension. Intermittent stress additionally can
add to hypertension, assuming you respond to pressure by eating undesirable
food, drinking liquor, or smoking.
Invest in some opportunity to contemplate what makes you feel worried, like
work, family, finances, or ailment. When you know what's causing your pressure,
consider how you can dispense with or lessen anxiety.
Thus, the above methods can also act as high blood pressure treatment.
Screen your hypertension at home and see your PCP routinely. Home checking can
assist you with monitoring your hypertension. Hypertension screens are
accessible generally and without a remedy. Converse with your primary care
physician about home observing before you begin. Customary encounters with your
PCP are likewise essential to controlling your pulse. If your blood pressure is
very much controlled, check with your primary care physician concerning how
frequently you want to look at it.
9 Nov 2021
5 mins
Know What Causes Low Blood Pressure And Its Effects On HeartThe desirable blood pressure range is 120/80mmHg. Low blood pressure reading
usually consists of 90/60mmHg or lower. Mostly low blood pressure is desirable.
But if blood pressure is too low, it can cause dizziness, blurred vision,
fainting, etc. Severely low blood pressure can be life-threatening.
Let’s understand what causes low blood pressure, its effects on the heart and
problems associated with low diastolic blood pressure.
8 PRIMARY CONDITIONS THAT CAUSE LOW BLOOD PRESSURE?
Low blood pressure can occur in different manners. Some people may experience a
sudden drop in blood pressure when they stand up from a sitting or lying
position.
Some people experience low blood pressure after 1 or 2 hours after eating or
after standing for long periods.
Let’s discuss what causes low blood pressure:
1. Heart problems:
An extremely rapid or very slow heartbeat, heart valve disease, heart attack,
and heart failure can cause low blood pressure.
2. Medications:
Medications prescribed to treat high blood pressure and heart disorders are the
ones that most often cause a drop in blood pressure as a side effect. Drugs used
to treat Parkinson’s disease, depression, and erectile dysfunction can also
cause low blood pressure.
3. Blood loss:
Too little blood volume may be caused by severe injury, internal bleeding, or
dehydration. Reduced blood volume can cause a severe drop in blood pressure.
4. Endocrine disorders:
Imbalance in certain hormone production can cause low blood pressure. Addison’s
disease, parathyroid disease, hypothyroidism, low or high blood sugar levels can
cause a drop in blood pressure.
5. Infection of the bloodstream:
In some people, the bacterial, viral or fungal infection occurring in the body
enters the bloodstream. This infection becomes very severe and affects the
organs. The damage in the blood vessels caused by the infection can cause very
low blood pressure.
6. Poor diet:
If your diet lacks folate, vitamin B12 and iron, your body cannot produce
sufficient red blood cells and cause low blood pressure.
7. Severe allergic reactions:
Certain medications such as antibiotics, foods such as peanut, stings of bees,
latex, etc., can cause severe allergic reactions within minutes in some people
called anaphylactic shock. It can cause breathing problems, swelling of the
face, lips, tongue, and very low blood pressure.
8. Pregnancy:
A drop in blood pressure is common in pregnancy, especially during the first 24
weeks of pregnancy. Changes in circulation, increased demand for blood and
swinging hormones can lower blood pressure. Normal blood pressure is usually
restored after childbirth.
LOW DIASTOLIC BLOOD PRESSURE EFFECTS ON THE HEART:
1. Low blood pressure leads to poor blood flow and could result in nutrients and
oxygen not reaching vital organs such as the brain and heart. If you have low
systolic blood pressure, it can cause fainting, lightheadedness, and weakness.
Low diastolic blood pressure itself doesn’t cause any symptoms.
2. If you have heart disease, it becomes essential that your diastolic blood
pressure is not lower than 70mmHg
[https://www.health.harvard.edu/heart-health/can-your-blood-pressure-be-too-low].
3. People who have low diastolic blood pressure are twice as likely to have
heart damage when compared with people who have stage 1 high diastolic blood
pressure (80-89mmHg).
4. Low diastolic blood pressure is also associated with a higher risk of heart
attack [https://www.sciencedirect.com/science/article/pii/S0735109718354755] and
hospitalization for heart failure.
WHEN LOW BLOOD PRESSURE SEEKS ATTENTION?
Low blood pressure is mostly considered harmless. But you need to give attention
to low blood pressure at certain times. If you feel any signs of low blood
pressure such as dizziness, blurred vision, nausea, feeling faint, tiredness, or
lack of concentration, you should consult your physician.
1 Nov 2021
5 mins
Effective Home Remedies for High Blood PressureIf you are diagnosed with high blood pressure, you need to make some lifestyle
changes to keep your blood pressure under control. Uncontrolled blood pressure
can damage the blood vessels and lead to heart attack, kidney disorders, etc.
Let’s discuss some wonderful home remedies for high blood pressure.
7 HOME CARE REMEDIES FOR HIGH BLOOD PRESSURE:
1. Stay physically active:
Regular physical activity
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536904/] is the best home care
for high blood pressure. It helps the heart to pump blood efficiently and lowers
high blood pressure. It also reduces the risk of diabetes and other heart
problems. Moderate physical activity of 150 minutes or intense physical activity
of 75 minutes per week will help you to lower blood pressure.
It’s a common opinion that vigorous activity only provides benefits. But
low-level exercise also provides you with enough benefits if you are
consistently doing it every day. Go for a brisk walk for 30 minutes every day.
Try jogging, cycling, swimming, or dancing. Reduce your sitting time during the
day.
2. Limit salt intake:
Limit your daily salt intake between 1500 to 2300mg. Having 1500mg
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7318881/] or less of salt will be
even ideal for lowering your high blood pressure. Cook foods with less salt.
Spice your food with herbs. You can add cardamom, dill, curry, ginger, bay leaf,
and basil.
When buying foods, look for labels on food packages. Buy if the sodium content
per serving is less than 140 mg.
3. Achieve healthy weight:
If you are overweight, losing even a little weight will help to reduce high
blood pressure. Body mass index (BMI) in the range of 18.5 – 24.9 is a healthy
weight. It is calculated from your weight and height. BMI= Kg/m2.
Even if you are a healthy weight, if you have belly fat, it will raise your
blood pressure and many health problems. Men should keep the waist the
waist-length below 102 centimeters. Women should keep the waist length below 89
centimeters. Stay physically active and lose weight.
4. Say no to alcohol and smoking:
Smoking can damage your blood vessels and increases blood pressure dangerously.
It can cause worse health problems. Drinking alcohol not merely increases your
blood pressure; it also decreases the effectiveness of blood pressure
medications.
Quit smoking and alcohol drinking and lower your blood pressure. If you can’t
completely avoid drinking alcohol, minimize your drink size. Men should not take
more than two standard drinks per day. Women should not take more than one
standard drink per day.
5. Follow proper sleep habits:
Lack of proper sleep will raise your blood pressure. The less you sleep, the
higher your blood pressure will be. Lack of sleep can influence hormones and
increase blood pressure.
Here are some tips to get proper sleep:
* Reduce using electronic gadgets before sleep.
* Lower the light and noise in your bedroom.
* Follow a regular schedule for sleep, even on weekend days also.
* Try to have at least 7 to 8 hours of quality sleep per night.
6. Follow a healthy diet:
A healthy diet is the best part of home care for high blood pressure.
* Include plenty of fruits, vegetables, and whole grains.
* Choose healthy protein-rich foods (beans, lentils, peas, seeds, nuts, and
fish).
* Choose skim milk.
* Limit red meat, fat, added sugars and sweets.
* Include potassium [https://pubmed.ncbi.nlm.nih.gov/21403995/]-rich foods in
the diet. It can lower the effects of sodium on blood pressure. Bananas,
dates, oranges, raisins, kiwi, mushrooms, potatoes, broccoli, pumpkin, and
apricots are rich in potassium.
7. Manage stress:
Stress narrows your blood vessels and causes your heart to beat faster. High
stress levels can raise your blood pressure. Reacting to stress influences a lot
in raising blood pressure. Instead of smoking, drinking alcohol or overeating,
follow healthy ways to reduce your stress. Find out the factors that cause your
stress.
It will help you to figure out a way to avoid stress. Exercising for 30 minutes
per day lowers your stress. Listen to calming music. Try meditation or yoga. It
will help to strengthen your body and lower your blood pressure. Plan your
schedule to avoid stressful work situations.
THE BOTTOM LINE:
Physical activity is a wonderful home remedy for high blood pressure. Physical
activity also helps with improving sleep, losing weight, and reducing stress.
These home remedies for high blood pressure not only lower your high blood
pressure it also protects you from the risk of various chronic diseases
[https://www.mrmed.in/health-library/health-care/chronic-illness-rise]. Start
following the remedies and be consistent with them. It will definitely help to
lower your blood pressure. Stay healthy. Stay happy.
28 Oct 2021
11 mins
11 Best Supplements To Lower Blood PressureModifying your lifestyle by incorporating healthy practices is the first step to
control blood pressure. Sometimes the food that you intake might not provide
adequate nutrients to support your body, and that is when you can take them in
the form of natural supplements. Specific Vitamins and minerals are referred to
as natural blood pressure pills that are known to help lower your blood pressure
effectively.
Read further to know about the natural supplements that lower blood pressure and
how to obtain them through food.
Disclaimer: The information and contents provided below are for informational
purposes only and not a substitute for a professional recommendation. Kindly
consult your healthcare practitioner before taking any of these supplements.
11 BEST SUPPLEMENTS TO LOWER BLOOD PRESSURE:
1. Magnesium:
We all know that excess sodium in the blood contributes to high BP. When you
take magnesium supplements, it functions as a natural calcium channel blocker
and reduces calcium and sodium levels within the cells. This improves the lining
of the heart and blood vessels and promotes dilation, easing blood flow. You can
take about 500mg to 1000mg of magnesium in a day to see a visible difference in
your blood pressure values.
Natural sources of magnesium:
* Dark chocolate
* Avocado
* Nuts
* Pumpkin seeds, chia seeds and flax seeds
* Beans
* Soy paneer
* Whole grains like oats, barley, quinoa etc.
* Bananas
* Leafy greens
Magnesium is beneficial in preventing hypertension and also as an adjunct to
standard antihypertensive therapy. It also enhances the BP-lowering activity of
other blood pressure medications when taken together.
2. Calcium:
Calcium helps lower blood pressure among pregnant women. High calcium intake
during pregnancy can prevent high BP related complications during childbirth and
reduce the risk of long-term hypertension.
Natural sources of calcium:
* Low-fat milk
* Paneer
* Broccoli
* Cereals
* Yoghurt
* Dried figs
* Orange
* Cheese
* Soybeans
3. Omega 3 fatty acids:
Omega 3 fatty acids increase the excitability of the heart by maintaining the
function of ion channels and act against inflammation and stress. They improve
the blood flow by decreasing the secretion of substances that induce
inflammation and enhancing the rate of heart contraction and relaxation. The
positive impact it creates on the lining of the heart blood vessels reduces the
blood pressure.
Natural ways to supplement omega 3 fatty acids is through the consumption of the
following foods:
* Fish oil
* Flaxseed oil
* Walnuts
* Eggs
* Flaxseeds
* Hemp
* Salmon
* Tuna
Omega 3 fatty acids are abundant in flax seeds, fish oil, walnuts etc. However,
Omega 3 fatty acids supplements like Paradox Omega-3 Cardio
[https://www.mrmed.in/otc/paradox-omega-3-cardio-capsule] are also available in
tablets and capsules that are natural blood pressure pills.
4. Proteins, peptides, amino acids:
One of the most practical ways to include peptides, proteins and amino acids in
your daily life is by consuming whey protein. Whey protein is a natural and rich
source of amino acids and peptides that normalise the heart's inner lining and
acts against the enzyme that increases blood pressure (angiotensin-converting
enzyme).
L-arginine is an amino acid that naturally synthesizes nitric oxide, which is
involved in several important mechanisms to maintain heart health.
A study revealed that patients who consumed about 4-24grams of L-arginine
supplement per day showed a substantial reduction in blood pressure within 4
week
[https://www.researchgate.net/profile/Giuliano-Tocci/publication/337754643_Nutrients_and_Nutraceuticals_for_the_Management_of_High_Normal_Blood_Pressure_An_Evidence-Based_Consensus_Document/links/5e00f5bd299bf10bc3741415/Nutrients-and-Nutraceuticals-for-the-Management-of-High-Normal-Blood-Pressure-An-Evidence-Based-Consensus-Document.pdf]
Some of the natural ways to include protein and peptides in your diet are
through consumption of the following foods:
* Tuna
* Fish
* Milk and milk products
Foods rich in l-arginine:
* Peanuts
* Almonds
* Walnuts
* Cashews
* Pumpkin seeds
* Milk
* Meat
* Whole grains
5. Vitamin C:
Supplementation of vitamin C is beneficial for delaying heart disease in high BP
patients. Elderly patients who already take plenty of blood pressure medications
shall benefit from 600mg of vitamin C supplementation every day. Supplementing
vitamin C in hypertension also improves the effect of blood pressure medications
you are already taking.
Fruits and vegetables are enriched with vitamin C. You can naturally lower your
blood pressure if you include the following foods:
* Citrus fruits
* Kiwi
* Tomatoes
* Broccoli
* Strawberries
6. Soluble fibres:
Fibres promote the absorption of nutrients by the body, maintain glucose and
cholesterol levels and support heart health. Regular fibre intake reduces the
risk of heart diseases by managing cholesterol, blood pressure, diabetes and
obesity.
Foods rich in soluble fibres:
* Oats
* Psyllium husk
* Guava
* Dry beans
* Lentils
7. Coenzyme Q10:
Co-enzyme Q10 assists the body in generating glucose and fatty acids for energy
supply. The body's ability to produce coenzyme Q10 declines with age, and this
is when dietary supplementation becomes necessary.
Coenzyme Q10 converts into its reduced form called ubiquinol and takes part in
circulation. It works by improving heart function, inhibiting factors
responsible for inflammation and reducing oxidative stress.
Foods that contain Coenzyme Q10:
* Cabbage
* Broccoli
* Beef liver
* Oily fish
* Spinach
* Avocado
* Olive oil
* Chicken breasts
* Oranges
100-300mg of Coenzyme q10 is sufficient to reduce blood pressure. This
supplement is available in the market as tablets and capsules.
8. Melatonin:
Melatonin is a natural hormone generally secreted at night to maintain the heart
rhythm and sleep pattern. If you are a hypertensive patient taking a medication
called beta-blockers, the chances are that your melatonin secretion is
inhibited. You can overcome this by supplementing melatonin in foods.
2-5mg of melatonin per day improves your sleep quality and reduces the chance of
high BP at night. You can also obtain adequate melatonin supplementation
naturally through mushrooms, cereals, eggs, fish and nuts.
9. Garlic extract:
Garlic is rich in sulfides that help in relaxing smooth muscles and blood
vessels to lower blood pressure. Lack of sulphur in the body might contribute to
high blood pressure, and this could be alleviated through sulphur-containing
foods like garlic.
10. Probiotics:
Sometimes, an unhealthy lifestyle and bad dietary habits take a toll on
intestinal health. Our intestine has more than a trillion cells of
microorganisms that benefit digestive health. If the composition and diversity
of the good bacteria are disturbed, it leads to the release of inflammatory
factors that negatively impact arteries, kidneys and blood pressure.
Probiotics refer to the live microorganisms like bacteria and yeast that help
maintain the natural balance of good microbes in the intestine once consumed.
One of the best ways to include probiotics in your diet is through the
consumption of fermented foods. Few of the most popular fermented foods are:
* Fermented milk
* Fermented soybean
* Fermented rice bran
11. Taurine:
Taurine is naturally present as amino acids in the heart, brain, kidneys, blood
vessels, intestine and muscles. Supplementation of taurine provides several
health benefits. It protects the cells and prevents disorders like hypertension,
diabetes, vision problems, infertility, obesity etc. In patients with mild
hypertension, it dilates the blood vessels, improves blood flow and reduces
blood pressure.
Natural sources of taurine:
* Chicken
* Turkey
* Tuna
If you are a vegan or vegetarian, you may need to take taurine supplement, the
recommended dose is one capsule once or twice a day.
STAY HEALTHY WITH RIGHT SUPPLEMENTS:
High blood pressure
[https://www.mrmed.in/health-library/hypertension/high-blood-pressure-symptoms]
is often regarded as "the silent killer" due to its ability to induce several
health complications. You can decrease your blood pressure naturally by
implementing lifestyle changes and consuming nutritious foods. Vitamins and
minerals are like natural pills that lower blood pressure and these nutrients
can be obtained from foods. If you are keen on lowering your blood pressure
naturally, ensure that you consume adequate unprocessed foods like fresh fruits,
vegetables, whole grains and beans.
25 Oct 2021
4 mins
Eight Simple Tricks To Lower Blood Pressure Instantly During Blood Pressure SpikesSometimes you may experience a sudden increase in blood pressure. It may be due
to stress, diet, medications, etc. It occurs for a short time and returns to
normal. Your physician can prescribe a medicine to control it. If you experience
severe headaches, chest pain, shortness of breath, confusion, or seizures, you
should go to the hospital immediately.
Your symptoms may be milder or severe.
Here are eight tricks to lower blood pressure instantly. These tips which
include lower blood pressure supplements
[https://www.mrmed.in/health-library/heart-care/supplements-to-lower-blood-pressure]
that will support you to immediately lower blood pressure until you get medical
help.
TRY THESE TRICKS TO LOWER BLOOD PRESSURE INSTANTLY:
1. Let yourself free from the task you are currently engaged in. Lie down and
try to calm yourself to immediately lower blood pressure. When you lie down, the
workload of your heart gets reduced. Take slow deep breaths. Being calm will
help you to reduce blood pressure.
2. Take your blood pressure medicines immediately if your physician has already
prescribed them for you.
3. Eat 1 or 2 squares of dark chocolate. The flavonoids such as catechin present
in dark chocolate help widen your blood vessels and lower blood pressure. It
helps your body by releasing the endorphins. The release of endorphins calms you
down. It also helps decrease bad cholesterol, which is a risk factor for heart
disease and increases good cholesterol.
4. Ask your family member or friend to prepare a green tea, hibiscus tea or
pomegranate juice for you.
* Green tea – It is packed with antioxidants. It improves the flow of blood and
decreases inflammation in the heart tissues. The flavonoid catechin
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273873/] is also present in
green tea. Steeping longer than normally would get more catechins in tea.
* Hibiscus tea – Hibiscus flower petals are used to make tea which may
immediately lower blood pressure. Its antioxidant properties promote heart
health. Consult with your doctor if it is suitable for you.
* Pomegranate juice – Its antioxidant capacity is higher than green tea. It
also contains potassium and healthy nutrients, which are helpful in lowering
blood pressure.
Strictly avoid coffee, black tea, or alcohol at this time.
5. Relieve yourself from stressful situations. If you are stressed, the hormones
released in your body will constrict your blood vessels and temporarily spike
your blood pressure. Close your eyes and picture a favorite memory or place.
Listen to soft music. It will decrease your blood pressure and stress hormone
levels in your body.
6. Squeeze some lemon juice in the water. Lemon is loaded with plant compounds,
vitamins, and minerals that help to lower your blood pressure. It makes the
blood vessels flexible and regulates blood pressure levels.
7. Bananas – this easy to eat fruit is less in sodium and rich in potassium.
Potassium [https://pubmed.ncbi.nlm.nih.gov/21403995/] is a mineral that is vital
for reducing blood pressure. Potassium lowers the effects of sodium and
decreases the tension in blood vessel walls.
8. Berries – Take any of the berries such as strawberries, raspberries, or
blueberries. Have some blueberries, if possible, as they are loaded with nitric
oxide, a gas that promotes blood flow and thereby helps to lower blood pressure
instantly.
SAY NO TO BLOOD PRESSURE SPIKES THROUGH A HEALTHY LIFESTYLE:
Lowering blood pressure through lifestyle modifications is the optimal thing to
do. It will keep your blood pressure down and avoid blood pressure spikes. Most
often, you experience symptoms if the blood pressure is severely elevated.
Following the mentioned tips helps to immediately lower blood pressure and make
you stay better until you get proper medical help. Follow a healthy lifestyle.
Live well
