High blood pressure is one of the most important risk factors for cardiovascular diseases such as myocardial infarction and stroke. A blood pressure defines it in consultation as greater than or equal to 140/90 mm Hg and greater than 135/85 mm HG in self-measurement at home. Many risk factors or situations participate in the appearance of arterial hypertension. When it is discovered, it is essential to review your lifestyle.
- Cholesterol level
- Blood sugar
- Tea, coffee
- Lower your blood pressure naturally
- Lower your blood pressure when you’re pregnant
Here is how to lower blood pressure quickly.
Have physical activity to lower blood pressure.
Physical activity is an excellent asset because it makes it possible to control weight, a factor that aggravates the disease, to reduce stress, to make the heart work, to soften the arteries, and, by extension, to lower blood pressure. Moderate-intensity endurance activities such as cycling, running, brisk walking, etc., are preferred and should be practiced 30 minutes 2 to 3 times a week. Seek the advice of your doctor before starting a sports activity. Regardless of sports activities, it is recommended to use your daily life to move more daily.
Fight against stress
Stress contributes to the increase in blood pressure. Playing sports, gentle gymnastics (yoga, Tai Chi, Qi Ging, etc.) or relaxation exercises, and sleeping well are valuable tips that can help lower blood pressure. “Also, taking a nap of 20 to 30 minutes per day, without necessarily falling asleep, reduces stress, the secretion of cortisol, and lowers blood pressure,”.
Each cigarette raises blood pressure for 20 to 40 minutes and increases heart rate by 40%.
This plant contains glycyrrhizin, a substance that promotes sodium and water retention, which raises blood pressure and promotes hypertension. Aniseed alcohols, licorice-based candies as well as herbal teas containing this plant are therefore prohibited to you from now on
Stop smoking to cure hypertension.
One of the important risk factors for high blood pressure remains cigarettes. According to the Federation of Cardiology, each cigarette triggers a 20 to 40-minute rise in blood pressure, as well as a 40 percent increase in heart rate that wears out the heart prematurely and weakens the arteries. On the other hand, due to atheromatous plaque, tobacco is also a risk factor for cardiovascular diseases: a myocardial infarction can appear, a cerebrovascular accident, and arteriopathy that obliterates the lower limbs, impotence… It is high time to crush the last! Speak to your doctor, who, if possible, will refer you to a tobacco specialist.
Monitor your cholesterol level
An increased cholesterol level is, along with tobacco, another risk factor for cardiovascular disease. Changing your diet and taking medication as needed, depending on the clinical situation and medical advice, maybe essential.
Monitor your blood sugar
Diabetes is another risk factor for cardiovascular disease. Monitoring of blood sugar and, if necessary, glycated hemoglobin are essential to detect early diabetes and implement dietetic and drug measures after medical advice.
Eat a balanced diet.
Foods to be preferred
Invite fruits and vegetables, whole grains, and dried fruits on your plate every day. Their strengths? These foods are sources of potassium, a mineral that opposes salt’s effects in the body and helps regulate blood pressure with a vasodilator effect. They are also high in fiber, substances that help regulate blood pressure. Finally, do not hesitate to add a drizzle of olive oil to your fish, pasta dishes, and raw vegetables, as well as to enrich your breakfasts and snacks with oleaginous fruits (nuts, almonds, hazelnuts), the study Predimed published in 2013 have highlighted their benefits in reducing blood pressure figures.
Foods to Avoid
Slow down on cold meats, oysters that contain a lot of seawater, semi-salted butter, cheeses (think yogurts), appetizers, roasted and salted peanuts, and almonds, as well as industrial dishes and preserves because they often have a high salt content.25 to 30% of hypertensive people sleep poorly.
Decrease salt intake
Hypertension and cardiovascular disease are thought to represent the greatest risks of excessive salt consumption. In France, it is, on average, 11 g per day. However, for 40% of the French, it contributes to the rise in their blood pressure. By reducing it to only 6 g, blood pressure drops by 5 mm Hg. Avoid resalting your dishes. You can replace this condiment with spices or aromatic herbs.
Limit the stimulants
“Moderate stimulants such as tea or coffee because caffeine and theine activate the sympathetic nervous system, including the heart rate and a little blood pressure,” recommends the cardiologist.
Sleep well to lower blood pressure.
About 25 to 30% of hypertensive people suffer from this poor sleep. Review your sleep hygiene: go to bed regularly at the same time, avoid too heavy meals and alcohol before sleeping, establish night rituals that will condition your brain, and if necessary, turn to herbal teas of soothing plants such as lime or valerian.
Fight against overweight
Extra pounds promote water and salt retention, the synthesis of inflammatory substances that accelerate the arteries’ aging and thus increase the risk of high blood pressure. The obesity abdominal (waist circumference> 88 cm for women and 102 cm for men) is a real boost for hypertension.
Go on a diet
Losing weight may be necessary because overweight is a major risk factor for hypertension: it is a cause of hypercholesterolemia and dyslipidemia; therefore, atherosclerosis, diabetes, and cardiovascular disease. If the weight loss is significant or you are having trouble staying motivated, seek advice from a nutritionist or dietitian.
Also read our top 10 tips to improve your health.
How to lower blood pressure naturally.
So far, no plant is potent enough to lower pathological hypertension. Nevertheless, by reducing stress and strengthening the heart, they can provide a boost. This is the case of black garlic with antihypertensive, anti-inflammatory, and blood-thinning properties, hawthorn, which promotes heart comfort, and the olive tree, an antihypertensive action.
Lower blood pressure when you’re pregnant
High blood pressure may develop during pregnancy. This is what specialists call “hypertension of pregnancy” or “pre-eclampsia” when the kidney is also affected. It occurs most often in the last trimester, even in women who did not previously have hypertension. This is due to a manufacturing defect in the placenta, which ages too quickly and secretes substances that damage the arteries. In the fetus, this damage can lead to growth retardation, causing placenta detachment (hematoma), fetal death, or very premature birth; in the mother, it can cause hepatic and renal complications, convulsions (eclampsia), and sometimes maternal death.
Hypertension in pregnancy
The risk of hypertension in pregnancy increases with age, obesity, previous high blood pressure, diabetes, a new partner, twin pregnancies, or assisted reproduction. It is possible to limit its appearance by limiting weight gain by controlling the classic risk factors before pregnancy. Sometimes antihypertensive treatment will be prescribed after outpatient confirmation of hypertension to protect the mother-to-be from hypertension complications. In all cases, in the event of confirmed hypertension during pregnancy, follow-up will be done in an obstetric center suitable for this risky pregnancy. Also, having had hypertension during pregnancy requires regular remote monitoring of childbirth because of it.