How to Lower Blood Pressure?

How to Lower Blood Pressure
How to Lower Blood Pressure
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What is High Blood Pressure?

High blood pressure, or hypertension, is a chronic condition where blood pressure remains consistently above normal levels. In a healthy individual, blood pressure should be below 120/70 mmHg. If blood pressure exceeds 140/90 mmHg in at least two measurements taken at different times, it is considered hypertension.

The most common symptoms include headaches, dizziness, nosebleeds, and ringing in the ears. However, some individuals may experience no symptoms at all. Other frequent symptoms include chest pain, shortness of breath, palpitations, vision problems, morning neck pain, and excessive fatigue. The severity of symptoms can vary from person to person, and high blood pressure may go unnoticed for long periods.

Unmodifiable risk factors, such as genetics, age, gender, and race, as well as lifestyle factors like excessive salt consumption, sedentary lifestyle, stress, obesity, smoking, and alcohol use, are the main contributors to high blood pressure.

How to Lower Blood Pressure?

To lower blood pressure, lifestyle changes should be prioritized. Reducing salt intake, engaging in regular exercise, and managing stress are essential. Daily salt consumption should not exceed 5 grams (about one teaspoon), and processed foods and pickled products should be avoided. Attention should be paid to the hidden salt content in processed foods, and no salt should be added during cooking.

Regular physical activity supports heart health and helps regulate blood pressure. At least 150 minutes of moderate-intensity aerobic exercise should be performed weekly. Activities such as brisk walking, swimming, or cycling are preferred. Exercise should be started gradually and intensity should be increased over time.

For stress management, establishing regular sleep hours is important, aiming for 7-8 hours of sleep daily. The intake of caffeinated beverages like coffee and tea should be limited, especially in the evening. Alcohol consumption should be minimized, and professional help should be sought to quit smoking.

Excess weight is a significant factor that raises blood pressure. For healthy weight loss, portion control should be practiced, and foods like whole grains, low-fat dairy products, lean meats, fish, legumes, vegetables, and fruits should be consumed.

Why Doesn’t Blood Pressure Decrease?

In some patients, despite appropriate treatment, blood pressure may not be controlled. This condition is known as resistant hypertension. There are several reasons for this: irregular use of medications or incorrect dosages, excessive salt consumption, non-compliance with treatment, the use of certain medications (e.g., painkillers, birth control pills), associated conditions like sleep apnea, or secondary hypertension. In such cases, a detailed evaluation should be performed, and the treatment plan should be adjusted accordingly.

What Helps Lower Blood Pressure?

Some natural methods can aid in lowering blood pressure. Consuming potassium-rich foods (such as bananas, leafy greens, dried fruits), magnesium-rich foods (such as almonds, walnuts, dark leafy vegetables) can be beneficial. Natural foods like garlic, turmeric, and ginger may also support blood pressure control. Stress management techniques such as meditation, yoga, or deep breathing exercises can be helpful.

What Happens if High Blood Pressure Is Left Untreated?

If high blood pressure is left untreated or uncontrolled, it can lead to thickening and hardening of the arteries, significantly increasing the risk of heart attack and stroke. Uncontrolled high blood pressure can also lead to heart enlargement and heart failure, chronic kidney failure, vision loss, memory problems, and cognitive disorders. Therefore, regular monitoring and treatment are vital.

How is High Blood Pressure Treated?

The treatment of high blood pressure involves both lifestyle changes and, if necessary, medication. Medication therapy, prescribed under a doctor’s supervision, should be followed regularly. It is essential to take medications at the recommended doses and times. Your doctor may prescribe one or more of the following types of medications:

  • ACE Inhibitors (e.g., Ramipril, Enalapril): These widen the blood vessels, lowering blood pressure and protecting the heart. A side effect may include coughing.
  • Angiotensin Receptor Blockers (ARBs) (e.g., Valsartan, Losartan): These work similarly to ACE inhibitors but have a lower incidence of coughing as a side effect.
  • Calcium Channel Blockers (e.g., Amlodipine, Diltiazem): These relax blood vessels and make it easier for the heart to pump blood. They can cause ankle swelling.
  • Diuretics (Water Pills): These help remove excess salt and water from the body, lowering blood pressure. They may cause frequent urination and electrolyte imbalances.
  • Beta-Blockers (e.g., Metoprolol, Bisoprolol): These reduce the heart rate and the force of the heart’s contractions, lowering blood pressure. They may cause fatigue.

Blood pressure should be measured and recorded regularly. Regular doctor visits are critical to the success of the treatment. Treatment plans should be personalized, and the collaboration between the patient and the doctor is essential.

Reference: Current Natural Strategies to Lower Blood Pressure