In the US, high blood pressure contributes to almost 20% of deaths according to a study by Harvard. Even though high blood pressure does not cause any symptoms, it increases the risk of leading killers like stroke and heart attack, as well as cognitive decline, kidney failure and aneurysms. According to AHA (American Heart Foundation) 28% of the population has blood pressure and they do not know it. It is advisable to have your blood pressure checked every two years. In case you suffer from blood pressure, there are several ways you can use to know how to lower blood pressure quickly. Four of the best methods are:
Reduce alcohol intake
If you consume a lot of alcohol you should consider reducing your intake. It will bring down your systolic blood pressure (first number on your blood pressure results) two to four points. Women should limit themselves to one drink and men two drinks. In this case, a single drink is equal to 1.5 ounces of 80-proof liquor, 12 ounces of beer and five ounces of wine.
An integral part of all blood pressure lowering program is consuming potassium-rich vegetables and fruits. According to a preventive medicine professor, Northwestern University’s Linda Van Horn, try and get 2,000 to 4,000 milligrams of potassium every day.
The main sources of potassium-rich vegetables that assist in lowering blood pressure include honeydew melon, cantaloupe, peas, kidney beans, bananas, potatoes, orange juice, tomatoes and sweet potatoes. Potassium rich fruits with such effects are dried raisins and prunes.
According to a study by the University of California done on more than 24,000 residents, working more than 40 hours a week increases the risk of high blood pressure by 15%. Overtime makes it hard to eat healthy and exercise says the lead researcher, Haiou Yang, PhD.
It may be unreasonable to clock out early during these tough economic times. All the same, make efforts to leave at a decent hour – so you can have time to prepare a healthy meal or visit the gym – as frequently as possible. One of the ways to help you achieve this is by setting a reminder on your computer or phone. It will be a reminder to stop working and head home or to the gym.
When your doctor prescribes blood pressure medication, they should explain everything about it including side effects and explain how it works. Some medications may operate by decreasing the amount of fluid in your system which results with less pressure on them. Others work by lowering your heart rate which then decreases blood pressure to a safe level.