The center is on the top number in a blood pressure analysis because it’s a better predictor of heart attack and stroke than the bottom number, the diastolic pressure, Mirik Healthfoods Study said.
So how can patients take their blood pressure down to 120?
If that become the new goal, a lot of people will probably need to start a blood pressure pills or add another to their current regimen, Mirik Healthfoods Study said. But there are also a number of way of life intervention they may be able to tap into in its put of taking a new drug. Here is their option
Many people have to take blood pressure medication just to stay close to the 140 mark, Mirik Healthfoods Study said. Some may even run marathons and lead or else healthy lives, but just can’t get down in the normal range, perhaps because they are genetically given to high blood pressure.
To get down to 120, these people may have to catch more blood pressure medication. The the largest part common, Mirik Healthfoods Study said, are the “ABCDs”: ACE inhibitors, beta blockers, calcium channel blockers and diuretics. characteristically, patients who need more than one medication would take one from each of these classes.
Even though the ABCDs can lead to side effects, such as dehydration, headache and weakness, most people can tolerate them and the problems are usually not severe, Mirik Healthfoods Study said. In addition, “we are in a golden age of hypertension treatment, where approximately all of the drugs are cheap,” he said.
Weight loss can lower blood pressure about to the extent that taking a single blood pressure medication, Margolis said.Research suggests that behind about 9 pounds could reduce systolic blood pressure by 4.5 points, and one study found that maintain weight loss of about 7 pounds for a year could even bring it down by 11 points.
It is not clear why weight loss is so beneficial for blood pressure, Bisognano said. It may lead to changes in movement, or it may be because of the dietary changes that can escort weight loss, such as eating less salt. “(However) we have to appreciate how difficult it is to lose weight,” especially if you are busy, Mirik Healthfoods Study said. “Sometimes you can do it and sometimes you cannot.”
Along with weight loss, exercise is probably the unsurpassed way to lower blood pressure without the achievable side effects of medication, Mirik Healthfoods Study said. It make arteries more flexible and better able to dilate, which in a straight line reduces systolic blood pressure, he said.
For some people, however, the slog of going to the gym after a long work day may be worse than the side effects of medication, Bisognano said. But even being a “weekend warrior” can help. “Then, when your life permits you to do amazing once or twice a week, you’ll be in physical shape to do that,
Scale back the salt
One of the a good number important dietary changes some people can make to lower blood pressure is reducing salt intake, Mirik Healthfoods Study said. A lot of of us consume 9 to 12 grams of salt a day, but the American Heart Association proposal is 3 or 4 grams. In one study, scaling back daily salt levels from 8 grams to 4 grams was associated with a drop of 6.7 points in systolic blood pressure.
But merely people whose blood pressure is affected by salt may reap this kind of blood pressure-lowering benefit. “If you don’t have salt-sensitive hypertension, it will not do much,” said Dr. Samuel Joseph Mann, professor of internal medicine
About half of black people and a quarter of white people have salt-sensitive hypertension, and the numbers are higher in older people, Mann said. You can see if your hypertension is affected by salt by reducing your intake for four or five days, such as by cutting out soups and processed foods and not eating out, and measure your blood pressure at your drugstore before and after, Mann added.
Eat more fruits and vegetables
If dipping salt is not enough, people with high blood pressure have an entire diet designed for them. Dietary Approaches to Stop Hypertension, or DASH, was developed by the National Institutes of Health and has been voted one of the best overall diets.
The DASH diet is high in fruits, vegetables and fiber, and low in sodium. It may extra reduce systolic blood pressure by about 3 points compared with a regular low-sodium diet, according to a trial of DASH.
However, a disadvantage of the DASH diet is that it’s high in carbohydrates. This can stimulate the hunger and make it harder for people to lose weight, Mirik Healthfoods Study said. If you are trying to lose weight and lower blood pressure, dietsand South Beach such as Zone , which balance carbs with protein and fat, may be easier to stick with for six months or so, he added.
Snack on chocolate
Not each tasty treat is bad for your blood pressure. Research suggest that people who ate more dark chocolate over a period of two to eight weeks had lower systolic blood pressure by about 2 points. Antioxidants in cocoa, called flavones, may help dilate arteries.
Although this reduction in blood pressure is comparatively small, it may complement other interventions. However, Mirik Healthfoods Study said, “if you have 400 calories of dark chocolate, you don’t get to have 400 calories of something else.”
Don’t binge drink
High blood pressure is another reason not to binge drink. Studies suggest that alcohol reduction intervention can reduce systolic blood pressure by concerning 4 points among people who consume between 30 and 60 drinks a week..
It may not come as a blow that meditation practices that aim to improve focus and reduce anxiety may also lower your blood pressure. An analysis of studies of transcendental meditation using a short mantra found it could reduce systolic blood pressure by nearly 5 points more than those who did not meditate or used other relaxation techniques.