How to Stop High Blood Pressure? Effective Ways To Lower Your Heart Risk

High blood pressure (also known as hypertension) is one of the most prevalent and severe disorders. Most people don’t know that you can do something about it. In fact, you can do a lot without resorting to medication. High blood pressure doesn’t always indicate death or a heart attack. There are simple and natural ways to lower your blood pressure, so don’t give up hope.

What is High Blood Pressure?

Hypertension (high blood pressure) is a medical condition in which the amount of blood pumped by your heart is greater than normal and can damage the arteries in your heart and brain. This happens because your arteries are not open wide enough, and when they are not open wide enough, the blood will not flow well. 

Older adults are more at risk of high blood pressure than younger people, although it is a problem that affects many people of all ages. People who have a family history of high blood pressure are more likely to develop the condition, although it is not inevitable.

High blood pressure has serious health consequences. High blood pressure that isn’t well regulated might put you at risk for a heart attack or stroke. One study also found that people with uncontrolled high blood pressure are more likely to develop Alzheimer’s disease.

What Causes High Blood Pressure?

Hypertension is a common health issue in which your blood pressure rises to unhealthy levels. High blood pressure can cause significant complications such as heart disease and stroke, so it’s important to seek treatment and management options if you suffer from hypertension. There are various risk factors for high blood pressure, including the following:

1. Age

Age is a major risk factor for high blood pressure. The incidence of hypertension increases with age, and the risk is higher in older adults than in younger adults. Males are more prone than females to have it.

2. Genetics

Having family members with high blood pressure can increase your risk of developing the condition. In producing high blood pressure, genetic factors may also play a role.

3. Race

Minor differences between races in the prevalence of high blood pressure have been observed. However, there is no evidence connecting race to the risk of high blood pressure.

4. Smoking

Smoking is associated with an increased risk of developing high blood pressure. It is not well known why smoking is associated with an increased risk of high blood pressure, but it may be related to the nicotine content in cigarettes.

5. Excess alcohol consumption

Consuming too much alcohol can increase your blood pressure and risk of developing high blood pressure.

6. Lack of Physical Activity

Inactivity increases the risk of developing high blood pressure. Research has shown that inactivity causes high blood pressure by increasing levels of the hormone cortisol.

7. Diabetes

High blood pressure is more likely to occur in those who have diabetes. Diabetes can cause high blood pressure by interfering with the body’s response to insulin, which harms the kidneys and circulatory system.

8. Obesity

Obesity increases the risk of developing high blood pressure. Obese individuals are more likely to develop insulin resistance. Insulin resistance develops when the body’s response to blood sugar is poor. High blood pressure and excess fat in the blood vessels can cause atherosclerosis, resulting in poor blood flow.

9. High sodium intake

Too much sodium in your diet can increase your risk of developing high blood pressure. On the other hand, a lack of sodium in the diet can cause low blood pressure, and high salt intake is also associated with an increased risk of high blood pressure.

10. Sleep apnea

It is sometimes associated with an increased risk of developing high blood pressure. Sleep apnea is a condition in which your airways relax and narrow as you sleep. This can cause your breathing to become interrupted, with pauses in breathing lasting for several seconds or minutes.

11. Stress

Stress can have a negative impact on your blood pressure. Having high levels of stress can make it difficult for you to sleep well, increasing the risk of developing high cholesterol levels.

What Are The Symptoms Of Hypertension?

When your blood pressure is excessively high, the extra effort exerted by your blood may cause damage to small arteries in several locations throughout your body. These arteries are essential for supplying blood to vital organs and tissues, so any damage to them can be a very serious concern.

You may experience symptoms of hypertension if one or more of these arteries is damaged by high blood pressure. Some common symptoms include:

• Chest pain: You begin to feel pain in the middle of your chest. The narrowing of your blood vessels triggers this. Chest pain can develop because of a disruption in blood flow to the heart, but it can also occur when the arteries constrict due to high blood pressure.
• Nausea: Nausea may occur when your blood vessels narrow and constrict. This can cause vomiting and make you feel like you have an upset stomach.
• Fatigue: Feeling tired can cause you to feel less healthy, which may increase your blood pressure. You may feel tired more than usual and find it difficult to get enough rest.
• Memory problems: Having difficulty remembering things can signify high blood pressure and loss of focus and concentration.
• Vision changes: You may develop blurry vision and a loss of focus. This can make driving or carrying out ordinary tasks difficult.
• Palpitations: You may feel like your heart is beating too fast or too slow, indicating that you have an irregular heart rhythm or maybe a sign of high blood pressure.

What are The Most Effective Strategies to Reduce Heart Risk?

High blood pressure is associated with an increased risk of developing heart disease and other conditions like stroke and kidney disease.

To lower the risk of developing these conditions, you should also:

1. Maintain a healthy weight

Staying in shape is not easy. The realities of work and family make it difficult to find the time, energy, and motivation necessary to exercise consistently. Yet one simple step can help you counter those feelings of lethargy: set a goal. 

Before you begin an exercise routine, write down your ideal weight and then set a plan to reach it. It’s essential to stick with it until you’ve made significant changes.

2. Exercise Regularly

Do you want to live a long life but don’t know how? Be sure to exercise regularly. You can do this through:

• Walking
• Swimming
• Running
• Jogging
• Cycling
• Bicycling
• Yoga
• Dancing, etc.

Exercising benefits your heart, lungs, and muscles. It may also help you sleep better.

3. Eat Healthily

Healthy eating is an essential part of lowering your blood pressure. Here are some foods that you can add to your daily diet to help reduce your heart risk:

• Dark chocolate: It contains flavonoids, which help in reducing blood pressure.
• Leafy green vegetables: These are rich in nitrates and calcium, which help reduce hypertension.
• Fatty fish: It has a high concentration of omega-three fatty acids, which aids in lowering blood pressure.
• Beetroot: Beetroot juice may effectively lower systolic and diastolic blood pressure levels by nearly 4-10 mmHg within 2 hours after consumption.
• Bananas: They contain potassium and magnesium, which aid in lowering blood pressure levels.
• Pomegranate’s anti-inflammatory properties effectively reduce cardiovascular risks by improving cholesterol levels and increasing antioxidants.
• Garlic: Its active ingredient, allicin, aids the functioning of the livers, lowers bad cholesterol levels, and reduces inflammation throughout the body. This helps normalize the high blood pressure level caused due to clogged arteries or inflammation of arteries.
• Seeds (pumpkin seeds): These are rich sources of vitamin K that stimulate bone growth and also helps improve bone density by reducing bone loss due to osteoporosis.

4. Quit Smoking And Avoid Drinking Too Much Alcohol

Quit smoking and avoid drinking too much alcohol, especially hard liquor! Smoking can cause blood pressure to rise, and, of course, it’s harmful in many other ways as well.

Studies have shown that even a small quantity of alcohol can elevate blood pressure for some people. If you must drink alcohol, be sure not to overdo it—more than one or two drinks per day increases the risk of high blood pressure. If you already have hypertension, talk with your doctor about the effect that drinking may have on your treatment plan—you may want to consider quitting altogether!

5. Keep blood pressure under control

If your blood pressure is persistently high, you have high blood pressure, and you’re at risk of developing strokes or heart disease later in life, you’ll need to take steps to lower your blood pressure. An excellent first step is to visit your doctor for a full evaluation: 

• Regular visits with your doctor will help maintain a healthy lifestyle (exercise, proper nutrition, smoking cessation) that reduces the risk of high blood pressure.
• Your doctor can also prescribe various drugs like ACE inhibitors and calcium channel blockers that reduce blood pressure.
• Blood pressure medications are taken long-term to ensure blood pressure levels remain below 140/90, and no side effects are reported.

6. Reduce Salt Intake

Consuming too much salt can increase your blood pressure and cause you to retain water, which can make your heart work harder. One study found that a high-sodium diet can cause people’s blood vessels to harden, increasing stress on the heart and raising the risk for hypertension.

To keep your sodium intake in check:

-Avoid processed foods as much as possible.

-Cut back on table salt.

-Avoid adding extra salt while you cook

7. Cut Back On Caffeine

Caffeine makes it harder for your body to relax, so cutting back may help with better sleep. And sleep is essential—if you don’t get enough, it can raise your blood pressure.

Caffeine is present in many foods and drinks, including coffee, tea, soft drinks (colas), chocolate candy bars, over-the-counter medications containing caffeine, and some pain relievers. If you drink coffee or tea regularly—more than three or four cups a day—check the label to see if it contains caffeine and avoid those that do. Limit your intake to two cups of caffeinated beverages per day.

Conclusion

By eating right, maintaining an active lifestyle, and getting enough relaxation, you lower your risk for high blood pressure. Don’t neglect these keys to heart health, and you can stop high blood pressure once and for all. 

We at Serenity Senior Care provide comprehensive care for the elderly and people with disabilities. We ensure that our clients have good medical care, nutrition and comfort, and a home environment appropriate to their needs. 

Have a particular need or care for the elderly? We can help you! Feel free to contact us, and we will be happy to assist you in your search for senior care solutions.