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How to Lower Hypertension

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Hypertension, also known as high blood pressure, has few symptoms. However, if left unchecked, it can lead to severe complications including heart attacks and strokes. In the United Kingdom, almost a third of people have elevated blood pressure, but many are unaware of it. The best way to know if the blood pressure is too high is to get it tested. If your blood pressure is 140/90mmHg or higher (or 150/90mmHg or higher if you're over 80), you have elevated blood pressure.
The optimal blood pressure range is normally between 90/60mmHg and 120/80mmHg.

Risk of High Blood Pressure

Your blood vessels, heart, and other organs, such as the brain, kidneys, and eyes, are all placed under additional strain if the blood pressure is too high.

High blood pressure that persists will put you at risk for a variety of severe and possibly fatal health problems, including:

  • Heart diseases
  • Heart attacks
  • Strokes
  • Heart failure
  • Kidney disease
  • Vascular dementia

How to Check Your Blood Pressure?

A blood pressure screening is the best way to find out whether you have elevated blood pressure.

Every five years, all people above the age of 40 should get their blood pressure tested.

This is a simple task that could save your life.

Your blood pressure can be checked at a variety of locations, including:

  • At your GP surgery
  • At some pharmacies
  • As of your part NHS health check
  • In some workplace

Things That Can Increase Your Blood Pressure

While the exact cause of high blood pressure is unknown, there are a number of factors that may raise your risk.

If you do any of the above, you might be at greater risk:

  • Smoke
  • Don’t get enough sleep
  • Are over 65
  • Are of Caribbean descent
  • Live in a deprived area
  • Overweight

Feed too much salt and not enough fruits and vegetables, don't get enough exercise, and drink too much alcohol or coffee (or other caffeine-based drinks)


Treatment for Blood Pressure

  • Doctors can help you maintain healthy blood pressure by using the following methods:
  • Medicines and dietary changes
  • What works better for each person is different.
  • Consult a physician before deciding on a course of action.

Manage Blood Pressure With Heart Healthy-Diet

High blood pressure can be dramatically reduced by altering one's diet. Certain meals have been found in studies to decrease blood pressure both immediately and over time.

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Medications, dietary changes, and other lifestyle adjustments can all help to decrease blood pressure while also decreasing the risk of complications. High blood pressure raises a person's chances of developing heart disease, stroke, and renal disease.

Several studies have discovered that certain food can help to reduce high blood pressure. We'll look at which foods are effective and how to include them in a healthy diet.

1.Berries :

Anthocyanins, a kind of flavonoid, are antioxidant chemicals found in blueberries and strawberries. Over 34,000 patients with hypertension took part in a major study trusted Source performed by researchers.

They discovered that individuals who consumed the most anthocyanins — primarily from blueberries and strawberries — had an 8% lower risk of high blood pressure than those who consumed the least. After a meal, consume berries as a snack or a sweet treat or add them to smoothies and oatmeal.

2. Bananas :

Bananas are high in potassium, a mineral that aids in the treatment of hypertension. A medium-sized banana has around 422 milligrams of potassium. Potassium from a reliable source.

Potassium, according to the American Heart Association, decreases the effects of salt and relieves tension in blood vessel walls.

Adults should strive for a daily potassium intake of 4,700 milligrams (mg). Potassium-rich foods also include:

  • avocado
  • Melon cantaloupe with honeydew
  • halibut
  • mushrooms
  • sweet potatoes
  • tomatoes
  • tuna
  • beans

Change of Lifestyle to Reduce Blood Pressure:

High blood pressure can be prevented and reduced by making the following lifestyle changes:

  • Reduce your salt intake and eat a balanced diet in general.
  • Reduce your alcohol consumption
  • If you're overweight, lose weight by exercising more and avoiding caffeine.
  • Quit cigars

To keep their blood pressure from rising too much, certain patients with high blood pressure will need to take one or more medications.

Medicines for High Blood Pressure :

If you've been diagnosed with high blood pressure, your doctor can prescribe one or more medications to help you manage it. This is normally taken once a day and comes in the form of tablets.
These are some examples of common blood pressure medications:

  • Angiotensin-converting enzyme antagonists (ACEIs) – such as enalapril, lisinopril, perindopril,
  • Ramipril angiotensin-2 receptor blockers (ARBs) – such as candesartan, irbesartan, losartan, valsartan,
  • olmesartan calcium channel blockers – such as amlodipine, felodipine,


The following are exaHypertension is a major problem in the elderly, and it is linked to an increased risk of cardiovascular morbidity and mortality. Lowering blood pressure levels lowers the risk of coronary death as well as neurological, respiratory, and musculoskeletal system sequelae in the elderly. As a result, the aim of antihypertensive therapy must be to reduce cardiovascular risks and to ensure sufficient quality of life and functional capability in these patients.


Robert Clarke from UK on June 24, 2021:

I recommend regular exercise

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