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Women’s health
You probably had your arterial pressure measured a ton of times at the doctor or even the dentist. It’s one of those health markers that you probably don’t think much about until something happens or you have a family history of blood pressure issues.
But it’s worth figuring out * before * you have anything to worry about, including how to lower high blood pressure if it becomes a health concern for you. Let’s go.
So what exactly is a blood pressure measurement?
Blood pressure, or blood pressure, is the pressure at which blood circulates through the arteries, or the pressure your blood puts on the walls of your arteries, depending on Lauren Munsch Dal Farra, MD, internal medicine physician, cardiologist and CEO of PALM Health in St. Louis. “When your blood pressure is measured, there are two values, maximum and minimum, expressed as two numbers separated by a slash,” she explains. “For example, 135/85 millimeters of mercury (mmHg) means a maximum pressure of 135 and a minimum pressure of 85.”
The first digit of the measurement is also known as systolic blood pressure, which is the pressure in the arteries when the heart beats. The second number is the diastolic blood pressure, which is the blood pressure between beats, says Sameer K. Mehta, MD, certified cardiologist and president of Denver Heart. The difference between the two pressures is known as the pulse pressure.
“The exact importance of differential pressure is still under investigation, although some studies suggest that patients with large differential pressure (greater than 60 mmHg) are at higher risk of heart disease, stroke or deaths, ”explains Dr Mehta.
What is a normal blood pressure level?
A “normal” or healthy blood pressure reading is less than 120/80, says Dr. Dal Farra.
A maximum greater than 140, or a minimum greater than 90, indicates that the person has something called hypertension or high blood pressure. Anything over 180/120 is considered severe hypertension. Although hypertension often has no symptoms, over time it can lead to heart disease such as heart disease and strokes.
“When the systolic pressure, or the higher number, is between 121 and 139, and the diastolic pressure, or lower number, is between 81 and 89, we call it prehypertension,” she explains. “Prehypertension means that the person does not have high blood pressure, but they will in the future unless they correct their bad habits.”
How accurately do you measure blood pressure?
“Blood pressure fluctuates a lot throughout the day, and even a healthy person will sometimes have a high over 160 and a low over 110,” says Dr Dal Farra. “If they occur occasionally, these values are perfectly normal and do not mean that a person has high blood pressure.”
To fully understand your blood pressure, Dr. Dal Farra recommends using a blood pressure monitor, which you can buy at a drugstore, to take your blood pressure once or twice a day, at different times of the day, under various circumstances, on a daily basis. period of three weeks, and averaging the results. Make sure that you have not smoked, drank caffeine, or exercised within 30 minutes of measuring your BP.
Why is healthy blood pressure important?
High blood pressure comes from an increase in the resistance of the arteries, says Dr. Dal Farra. Your heart has to work harder to get blood to your extremities and vital organs because of this resistance. Over time, this can have negative effects on your body.
“High blood pressure increases the risk of major cardiovascular and non-cardiovascular events, including stroke, heart attack, death and kidney failure,” says Dr Mehta. “Likewise, controlling hypertension reduces the risk of all of these potential side effects.”
How can I reduce my blood pressure naturally?
Here are some lifestyle changes you can make that can help lower your blood pressure without medication.
Practice aerobic exercise regularly
Physical activity is the most important life habit to cultivate to help lower blood pressure. The best exercises for lowering blood pressure (and cholesterol) are aerobic exercises like brisk walking, cycling, or swimming. studies with hypertensive volunteers. To improve your cardiovascular condition, you should aim to do aerobic exercise for at least 30 minutes a day, three times a week.
“Although exercise raises your blood pressure while you’re doing it, regular exercise tends to lower it the rest of the time,” says Dr. Dal Farra. “Even without weight loss, regular exercise helps prevent high blood pressure.”
Reduce stress
Over time, chronic low-intensity stress can lead to high blood pressure, increased heart rate, and muscle tension. For those under stress, practicing relaxation techniques such as meditation and stretching can be beneficial, says Dr. Dal Farra.
Losing weight if you are medically overweight or obese
Blood pressure increases with body mass index, so for overweight or obese people, weight loss is the most effective measure to lower blood pressure, says Dr. Dal Farra. “Studies suggest that blood pressure can be reduced by 1 mmHg for every pound lost,” she says. “Losing 20 lbs Could Lower Blood Pressure from 5 to 20 mmHg. “
Aerobic exercise, strength training, and nutrient-dense diets are essential parts of weight loss, says Dr. Dal Farra. She recommends increasing the intake of fruits, vegetables, foods high in fiber and complex carbohydrates, and eating less saturated fat and simple sugars.
Eat less salt and more potassium
The American Heart Association suggests limiting sodium to less than 1,500 mg per day to prevent hypertension. “Most people can self-regulate and excrete more salt and water in their urine, so reducing salt does not have a significant impact on blood pressure,” says Dr. Dal Farra. “However, reducing salt intake is beneficial for people ‘salt sensitive’, who have an imbalance in their salt and potassium ratios, who suffer from congestive heart failure or kidney disease.”
Studies suggest it’s more important than just pouring in salt maintain the right salt / potassium ratio, Adds Dr. Dal Farra. Having a healthy balance of the two minerals (less salt, more potassium) in the body is essential for maintaining healthy BP.
She recommends following a complete plant-based diet rich in foods naturally high in potassium, such as broccoli, spinach, beets, beet greens, tomatoes, tomato sauce, carrots, starchy vegetables like potatoes and winter squash; lentils and beans (especially white beans and soybeans), fruits such as bananas, oranges, cantaloupe, honeydew, apricots, grapefruits and certain dried fruits, such as prunes, raisins and dates.
Limit your alcohol consumption
Although research has not shown that alcohol has a direct link with blood pressure and heart health, it may contribute to weight gain, which in turn is linked to adverse effects on heart health.
“Alcoholic beverages contain a large number of calories which contribute to obesity, so if weight loss is a goal, then alcohol should be limited as much as possible,” says Dr. Dal Farra. Men are recommended to limit themselves to two drinks a day and women to limit their alcohol intake to one drink per day, says Dr Dal Farra.
The bottom line: If you’re concerned about your blood pressure, talk to your doctor about effective lifestyle changes you can make. While there are medications that can help lower blood pressure, there are many natural methods you can try as well.
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