One of the top causes for heart disease is high blood pressure. High blood pressure is one condition which might not show any symptoms for a really long time. Read here to know some effective ways to control your blood pressure.  By: DoctorNDTV  Updated: Oct 24, 2018 09:26 IST 4-Min Read 114 SHARES High blood pressure can be controlled by maintaining a healthy lifestyle
The causes are most often some combination of clogged “pipes” and excessive salt in the diet. Lifestyle changes, such as appropriate diet and exercise, are among the most effective treatment strategies for high blood pressure. Relaxation, meditation, and otherwise “taking it easy” are not effective solutions, as valuable as such strategies may be for your psychological well-being.

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5. Take apple cider vinegar. In addition to lowering blood pressure almost overnight, apple cider vinegar has a myriad of fringe benefits. Apple cider vinegar helps with indigestion, especially if you suffer from diarrhea. It also soothes sore throats, cures hiccups instantly, and lowers cholesterol. Most importantly, it helps with weight loss by improving metabolism and reducing water retention -- and a healthy weight is key to normalizing blood pressure.
Sipping on not one but four cups of tea daily can help control blood pressure. A study presented at the European Society of Hyper tension in Milan found those who avoided coffee and tea consumption all together had the highest rates of blood pressure, pulse pressure, and heart rate. Those who drank tea the most often, between one to four cups a day, had the lowest systolic and diastolic blood pressure readings, as well as the lowest pulse pressure and heart rate. Pinkies up, for your blood pressure’s sake.

Don’t assume that your doctor is aware of these facts. If you are diagnosed with mild, high blood pressure, you likely will be prescribed medication, instructed that it is helpful, and told that you must take it for the rest of your life. But before accepting this potentially dangerous treatment, it may be to your advantage to seek answers to the following questions: “What caused my high blood pressure?” and “Can I remove those causes and reverse this condition?”

Bananas are one great source of potassium, but there are other tasty ways to get your fill. Potatoes actually pack more potassium than the yellow fruit (and you might be surprised to learn there are plenty of other health benefits of potatoes, too). Sweet potatoes, tomatoes, orange juice, kidney beans, peas, cantaloupe, honeydew, and dried fruits like prunes or raisins are other good sources. In all, you should aim to get 2,000 to 4,000 mg of potassium a day, Van Horn recommends.
If you have hypertension, ask your doctor if OSA could be behind it. (In addition to loud snoring, common symptoms include excessive daytime tiredness and early morning headaches.) Getting your sleep apnea under control could be helpful for improving your blood pressure, says Robert Greenfield, MD, Medical Director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA.
Other exercise options that don’t require a gym membership include body weight exercises, like pushups, squats, and jumping jacks. These exercises can be done at home or outside. For people who like going to the gym or running, these can be good ways to build community, notes Parker. Apps like Fitbit and MapMyRun can be helpful if you like keeping track of your steps, calories burned, weight, or number of miles run.

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One of the most important lifestyle changes to adapt when hypertension affects a patient is a more active daily routine. Exercise is reported to be an exceptionally useful method for controlling blood pressure levels and for reducing blood pressure in patients diagnosed with hypertension. Additionally, patients who regularly participate in physical activities are also at a lower risk of developing a complication or complications due to high blood pressure.
For example, eating a healthy diet rich in fruit, vegetables, whole grains, and healthy fats can limit dense low-density lipoprotein (LDL) deposits along the artery that contribute to high blood pressure. Limiting intake of processed foods can lower sodium intake and total cholesterol. This, in addition to exercise, can also help lead to weight loss. Research indicates that losing as little as nine pounds can have substantial impacts on blood pressure.
When you get a high blood pressure reading at the doctor's office, it might be tough for you to understand exactly what impact those numbers can make on your overall health, since high blood pressure has no unusual day-to-day symptoms. But the truth is, having high blood pressure is a serious health risk—it boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. What's more, high blood pressure is a primary or contributing cause of death in more than 1,000 deaths a day in the United States.
A comprehensive exercise regimen, such as my Peak Fitness program, is very important in producing long-term benefits in people with high blood pressure. Nearly every program should incorporate anaerobic sprint or burst-type exercises one to three times a week, as these have been shown to be even more effective than aerobic exercises at reducing your risk of dying from a heart attack.
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Celery seed is an herb used to flavor soups, stews, casseroles, and other savory dishes. Celery has long been used to treat hypertension in China, and studies in rodents have shown that it may be effective. You can use the seeds, or you can juice the whole plant. Celery may also be a diuretic, which may help explain its effect on blood pressure. Researchers believe that a variety of substances in celery may play a role in lowering blood pressure. However, human studies are needed.
Certain commercial devices available in the market today help people gather data about their breathing rate and depth, relay the information back to them and play soothing music via headphones to help them relax. One such device quoted by the researchers was Resperate. I tend to think of such devices as basically a type of "assisted-biofeedback" therapy. Such devices could have a role to play in treating hypertension. 
And remember: If you do a water fast, it’s critical to drink high-quality water. (Many Food Revolution members like the AquaTru water filter because it delivers high-quality water for a remarkably affordable price. Find out more and get a special discount here. If you order from this link, the AquaTru manufacturer will contribute a portion of the proceeds to support Food Revolution Network’s mission of healthy, ethical, sustainable food for everyone who eats.)

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You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. The goal is to keep you blood pressure goal is less than 120/80.  
While you shouldn't shrug off the change, there's also no need to panic. "Obviously, nothing happened overnight inside a woman's body or to her health with the release of the guidelines," says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women's Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School.
Kidneys depend on healthy blood vessels to function properly, proper kidney function is crucial to filtering excess fluid and waste from your blood. High blood pressure can damage your kidneys leading to kidney disease (nephropathy). High blood pressure is the most common cause of kidney failure. Kidney failure leads to either dialysis or a kidney transplant, because your own body can no longer filter the waste and excess fluid from your body. 
Drugs.com explains diazoxide is used in emergency situations when severe high blood pressure occurs in adults and children. This medication lowers diastolic pressure in children. The drug increases cardiac output when blood pressure lowers, thereby making the heart work less. Hyperglycemia may occur as a side effect, but that condition usually occurs in patients with diabetes. Repeated injections of diazoxide may result in congestive heart failure since the medication causes sodium retention.
About 80 million Americans over age 20, 1 in 3 adults, have high blood pressure, and many don’t even know they have it. Not treating high blood pressure is dangerous. High blood pressure increases the risk of heart attack and stroke. You can live a healthier life if you treat and manage it! There are many ways to do so, taking natural remedies is just one of them.

Magnesium: Magnesium, which is present in nuts, seeds, avocado, and green leafy vegetables, has also been proposed as a natural way to reduce blood pressure. Supplements are also available in pill form. Studies show that higher levels of magnesium are associated with lower blood pressure, but it is still not completely clear whether there is a cause-and-effect relationship. 
Get moving at least a little bit every day, with a standard recommendation of 30-60 minutes a day, 3-5 times a week. Get your heart pumping at a moderate intensity for a few times a week, and mix it up with some strength training. Because life happens, on the days when you can’t fit it in, try to build more activity into your day by parking further away, taking the stairs instead of the elevator, or even just doing a quick sprint or two up and down the block. Every little bit helps.
One of the most important lifestyle changes to adapt when hypertension affects a patient is a more active daily routine. Exercise is reported to be an exceptionally useful method for controlling blood pressure levels and for reducing blood pressure in patients diagnosed with hypertension. Additionally, patients who regularly participate in physical activities are also at a lower risk of developing a complication or complications due to high blood pressure.
Stress can cause blood pressure to rise, both short- and long-term. So finding something that helps you relax can be an important part of preventing or reducing hypertension. What that something is, exactly, is up to you—but research suggests that yoga, meditation, spending time with pets, laughing, and even having sex (!) may be good choices. “Just like with exercise, you have to choose something that you enjoy and that you can do consistently as part of your daily lifestyle,” says Dr. Bisognano. 
I use a wrist cuff to measure my BP. I am consistently ( I mean every time) able to lower my BP by approximately twenty points, both values, from the initial reading. I do it with controlled breathing. I inhale deeply and hold it until it just begins to become uncomfortable, exhale slowly, and hold the exhale, until it becomes slightly uncomfortable, and then inhale slowly again, and hold it, repeating the process at least 3 times. Not only is the BP down, but the sensation is that of being physiologically calmer.
10. Increase intake of potassium: Potassium is important to keep blood pressure under control as it helps the body to get rid of sodium. Including more fresh and whole foods in your diet can contribute to healthy levels of potassium in your body. Foods rich in potassium include bananas, beans, nuts and seeds, tuna, salmon, dairy products and green leafy veggies are rich sources of potassium.
Vitamin K2. Adequate vitamin K2 helps keep calcium from residing in blood vessels, thereby preventing hypertension and calcification (19). Vitamins K1 and K2 have different forms and functions. Vitamin K1 is abundant in leafy greens and many other foods, while vitamin K2 sources are more uncommon: natto (fermented soy), some cheeses, butter from grass-fed cows, goose liver, and egg yolks.

All of these steps and techniques are things you should ask your doctor about as part of your personalized health plan. Preventative care from an experienced physician is the best way to fend off many health problems, and hypertension is no exception. Find a skilled St. Joseph Health primary care physician or heart specialist using our online provider directory. Download our health numbers report card to help you track your blood pressure and other common markers that measure heart health.

Also, if you sit for several hours a day, try to reduce the amount of time you spend sitting. Research has found that too much sedentary time can contribute to many health conditions. Aim for five to 10 minutes of low-intensity physical activity — such as getting up to get a drink of water or going on a short walk — each hour. Consider setting a reminder in your email calendar or on your smartphone.
What is a normal blood pressure? Blood pressure is essential to life because it forces the blood around the body, delivering all the nutrients it needs. Here, we explain how to take your blood pressure, what the readings mean, and what counts as low, high, and normal. The article also offers some tips on how to maintain healthy blood pressure. Read now
Exercise. Doctors recommend at least 150 minutes per week of exercise to help reduce blood pressure. Brisk walking is excellent for reducing blood pressure and improving overall cardiovascular health, but other exercises can work too. Try jogging, riding a bike, swimming, dancing, or interval training to get your aerobic exercise. Strength training is also important to your heart health and can help reduce blood pressure.
Knowing how to lower blood pressure fast is very important. Uncontrolled high blood pressure can cause irreversible damage to internal organs and shorten your life. When starting anything new please consult your primary care physician. With natural ways to lower your blood pressure always check to see if they will interfere with any current medication, you are taking. You can speak with your local pharmacist.
Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it. Your doctor may suggest checking it daily or less often. If you're making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment.
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