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Almonds To Olives: Natural Food That Will Help Lower Blood Pressure Level
Maintaining normal blood pressure levels is important for cardiovascular health and well-being. While pharmaceuticals can be useful in managing high blood pressure, integrating natural foods into your diet can also help lower blood pressure. Here are some natural foods, from almonds to olives, that have been proved to improve blood pressure:
AlmondsAccording to the National Library of Medicine, it is vital to note that your body does not absorb around 6% of the lipids in almonds because these fats are inaccessible to digestive enzymes. Almonds are also strong in phytic acid, which binds to minerals and hinders them from being absorbed by the body. Magnesium helps relax blood vessels, while potassium helps balance sodium levels in the body, leading to lower blood pressure.
Consuming a handful of almonds as a snack or adding them to salads and oatmeal can be an easy way to incorporate them into your diet.
Also read: How To Manage High Blood Pressure: Here's Why You Should Eat An Apple A Day
AvocadosAvocados are packed with heart-healthy monounsaturated fats, potassium, and fibre, making them an excellent choice for lowering blood pressure. Potassium helps regulate blood pressure by balancing sodium levels and relaxing blood vessels.
Adding avocado slices to sandwiches, salads, or smoothies can be a delicious and nutritious way to reap their benefits.
BerriesBerries, such as strawberries, blueberries, and raspberries, are rich in antioxidants called flavonoids, which have been associated with lower blood pressure levels. These fruits also contain fibre, vitamin C, and potassium, all of which contribute to heart health. Enjoying a bowl of mixed berries as a snack or adding them to yoghourt or oatmeal can help support healthy blood pressure.
Leafy GreensLeafy greens like spinach, kale, and Swiss chard are loaded with potassium, magnesium, calcium, and other nutrients that promote heart health and lower blood pressure. These vegetables are also low in calories and high in fibre, making them an excellent addition to a balanced diet. Incorporating leafy greens into salads, smoothies, soups, or stir-fries can help increase your intake and support healthy blood pressure levels.
Olive oil is a staple of the Mediterranean diet, which has been linked to numerous health benefits, including lower blood pressure. Rich in monounsaturated fats and antioxidants, olive oil helps reduce inflammation and improve blood vessel function. Use olive oil as a healthier alternative to other cooking oils in salad dressings, marinades, and cooking.
OlivesOlives, like olive oil, are a key component of the Mediterranean diet and offer similar heart-healthy benefits. They are rich in monounsaturated fats, antioxidants, and other compounds that help lower blood pressure and reduce the risk of heart disease. Enjoy olives as a snack, add them to salads or pasta dishes, or use them as a topping for pizzas and sandwiches.
Also read: Are You On Fast? Here's How You Can Control Your Blood Pressure During Fasting
These natural foods into your diet, along with other lifestyle modifications such as regular exercise and stress management, can help support healthy blood pressure levels and overall cardiovascular health. As always, it's essential to consult with a healthcare professional for personalised dietary recommendations, especially if you have existing health conditions or are taking medications for high blood pressure.
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Diuretics (Water Pills) For High Blood Pressure
Diuretics are commonly used to control blood pressure. Also known as "water pills," these drugs help your kidneys get rid of extra water and salt from your body through your urine. Because you have less fluid in your blood vessels, your blood pressure goes down. Diuretics allow your blood vessels to widen, which makes it easier for blood to flow and easier for your heart to pump.
Water pills are often prescribed to lower blood pressure and get rid of fluid retention in the body. (Photo Credit: Tetra images/Getty Images)
Diuretics are also given if you have too much fluid in other parts of your body.
You might be prescribed a water pill with more than one type of diuretic inside. Or you might be prescribed a diuretic and another type of medication to treat your health issue. Examples of diuretics include:
Diuretics come in different types: thiazide, loop, potassium-sparing, osmotic, and carbonic anhydrase inhibitors.
Thiazide diuretics
These are among the most commonly prescribed diuretics for treating high blood pressure. They cause your kidneys to remove extra water and salt. One downside is that they also cause you to lose potassium. Examples include:
Loop diuretics
These are not usually the first choice for treating high blood pressure. Instead, they're used for other conditions such as getting rid of extra fluid in your legs and lungs if you have heart failure. (Heart failure is associated with your body having too much water and salt.)
They're also used to treat kidney problems (nephrotic syndrome), liver disease (cirrhosis), and swelling (edema). Loop diuretics are more powerful than thiazide diuretics, meaning you'll be peeing a lot. They're very useful in emergencies. These pills also remove potassium along with water and salt from your kidneys. Examples include:
Potassium-sparing diuretics
These help you keep potassium while your kidneys get rid of excess water and salt. They're considered to be weak, so they're usually given along with other types of diuretics. Examples include:
Osmotic diuretics
Mostly given intravenously (by vein), these are used to get rid of fluid in the brain or the eye, or to treat low urine output resulting from kidney failure. The main drug in this category is mannitol (Osmitrol).
Carbonic anhydrase inhibitors
These are mainly used to treat glaucoma, but also altitude sickness, epilepsy, and idiopathic intracranial hypertension (increased pressure around your brain due to fluid buildup in your skull). These drugs reduce the activity of an enzyme in the kidneys called carbonic anhydrase. They prevent the reabsorption of bicarbonate, making the urine more alkaline (basic). Too much bicarbonate in the body leads to many health problems.
In the eyes, carbonic anhydrase inhibitors treat glaucoma by reducing the production of aqueous humor (a clear fluid in front of the eyeball), which lowers pressure in the eye. The diuretic effects are mild, so these drugs are not often used for this purpose. Examples include:
Your doctor may recommend a diuretic if you have:
To avoid a potential problem, tell your doctor and pharmacist about all the medicines you're taking, including:
Also, tell them about any other medical problems you may have.
Your doctor will want to regularly check your blood pressure as well as test your blood and urine for levels of specific minerals and to see how well your kidneys are working.
Some diuretics may require you to avoid or eat certain foods. Follow your doctor's advice, which may include:
On the other hand, if you're taking a potassium-sparing diuretic, your doctor may want you to avoid potassium-rich products, such as:
Tell your doctor if you're taking:
Diuretics are often prescribed with other drugs. If you have more side effects when you take them together, contact your doctor. You may need to change their timing.
Here are some of the side effects of water pills:
Diuretics and potassium loss
Diuretic medications cause your kidneys to release potassium along with water and sodium. Too low levels of potassium can create muscle weakness, cramping, and an irregular heartbeat. The medical term for low blood potassium is hypokalemia. The normal potassium level should be 3.5 to 5.2 milliequivalents per liter (mEq/L). If your level is less than 3 mEq/L, you have severe hypokalemia. Signs of hypokalemia include:
Treatment is usually a potassium supplement and/or switching your diuretic. You can also eat more potassium-rich foods, but usually, that's not enough to counteract the effects of a diuretic.
Diuretics and hypotension
Too much fluid loss can make you dizzy when you stand up. This is called postural hypotension. Hypotension is a medical term for low blood pressure. Signs of hypotension include:
If your blood pressure is too low, let your doctor know. They may change your diuretic medication or prescribe a drug to treat your hypotension.
What happens when you stop taking water pills?
Usually, your high blood pressure or heart problem will come back. One study of elderly patients on long-term diuretic treatment found that withdrawing water pills mostly led to symptoms of heart failure or increases in blood pressure to hypertensive levels. Stopping water pills requires careful monitoring from your doctor, especially during the first month.
Some of the herbs said to be natural diuretics are ginger, parsley, hawthorn, dandelion, hibiscus (roselle), and juniper. Few of these have been studied scientifically or with conclusive results.
For instance, a 1-day study on the effects of dandelion found that all 17 participants experienced increased urination within 5 hours of taking the first dose of dandelion extract. There was also an increase after the second dose, but no change after the third dose.
Coffee and tea are natural diuretics because of the presence of caffeine, a chemical that increases the production of pee. But the diuretic effects are pretty mild and balanced out by the fluid you take in when you have these beverages.
Other natural ways of losing water are by sweating during exercise and eating fruits and vegetables, such as watermelon, cucumbers, grapes, asparagus, and pineapple. You can also watch your salt intake. But if you have high blood pressure, these methods may not be enough to lower it. Talk to your doctor before deciding to swap out your prescription water pill for a natural diuretic.
Call your doctor or nurse if you have:
Also, call them if you have any other symptoms that concern you.
Diuretics (water pills) are often given to people with high blood pressure to allow them to get rid of excess salt and water in their bodies. This lets their blood vessels widen and their hearts pump more easily, thus lowering their pressure. Most water pills have some side effects, such as loss of too much potassium, an electrolyte your body needs to prevent muscle weakness and irregular heartbeat. Doctors can counteract that by giving you a potassium supplement.
What is the most common side effect of diuretics?
The most common side effect is frequent urination (peeing).
How quickly do diuretics lower blood pressure?
The diuretics may start to work within an hour, but it may take a few weeks for your high blood pressure levels to start coming down.
Is coffee a diuretic?
Yes, because it contains caffeine. But it's a pretty weak diuretic and its effects are balanced out by the fluid intake of the beverage itself.
7 Home Remedies For Managing High Blood Pressure
Several home remedies, including changes to diet and lifestyle, can help you manage high blood pressure and improve heart health.
Blood pressure is the force at which blood pumps from the heart into the arteries.
When blood pressure is high, the blood moves through the arteries more forcefully. This increases pressure on the delicate tissues in the arteries and damages the blood vessels.
According to the American College of Cardiology, high blood pressure, or hypertension, affects about half of adults in the United States.
Known as a "silent killer," it usually doesn't cause symptoms until it has done significant damage to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.
The American Heart Association (AHA) defines a blood pressure reading of less than 120/80 millimeters of mercury (mm Hg) as normal.
While medications can help lower high blood pressure, various changes you can make at home can also reduce it.
Staying active is an important part of living well.
Along with helping lower blood pressure, regular physical activity benefits your mood, strength, and balance. It also decreases your risk of diabetes and certain types of heart disease.
If you've been inactive for a while, talk with a doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts.
Not a fan of the gym? Exercise at home or outside. Go for a walk, jog, or swim and reap the benefits. The most important thing is to get moving! There are also plenty of exercise routines on YouTube that are great for beginners. Chair exercises or low impact exercises are also great ways to move your body.
The AHA also recommends incorporating muscle-strengthening activity at least 2 days per week. This could be everyday activities, such as carrying groceries in from the car.
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your systolic blood pressure by as much as 11 mm Hg. The DASH diet consists of:
It also helps to cut back on desserts and sweetened beverages, such as soda and juice. Making even slight adjustments to your diet here and there can be beneficial. It can be difficult for folks in some regions to do so. The DASH diet does not need to be followed exactly, but minor tweaks will help lower your systolic blood pressure.
Reducing your sodium intake can be vital for lowering blood pressure.
In some people, eating too much sodium causes the body to retain fluid. This results in a sharp rise in blood pressure.
The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300 mg per day, which is between a half and 1 teaspoon of salt per day.
To decrease sodium in your diet, try using herbs and spices instead of salt to add flavor to foods.
Processed foods also tend to be loaded with sodium. Be sure to always check food labels and choose low sodium alternatives when possible.
Weight and blood pressure go hand in hand. For people with overweight or obesity, losing even just 10 pounds can help lower blood pressure levels.
In addition to reaching and maintaining a moderate weight, keeping tabs on your waistline is also critical for managing blood pressure. The extra fat around your waist, called visceral fat, may adversely affect heart health and could lead to serious health problems in the long run, including high blood pressure.
Generally, males should keep their waist measurement to less than 40 inches (in), while females should aim for less than 35 in.
Keep in mind that losing weight safely and maintaining the loss isn't easy. Consider talking with a doctor or another healthcare professional about the best ways for you to maintain a moderate weight.
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If you smoke regularly, your blood pressure can stay elevated for extended periods.
People with high blood pressure who smoke are at greater risk of developing dangerously high blood pressure, heart attack, and stroke.
Even secondhand smoke can put you at increased risk of high blood pressure and heart disease.
Aside from providing numerous other health benefits, quitting smoking can help reduce your blood pressure.
Visit our smoking cessation center to take steps to quit today. Quitting isn't easy, but it's worth it for your health in the long run.
Enjoying a glass of red wine with your dinner is perfectly fine. In fact, red wine might even benefit heart health when consumed in moderation.
However, drinking excessive amounts of alcohol can lead to lots of health issues, including high blood pressure.
Excessive drinking can also reduce the effectiveness of certain blood pressure medications.
What does drinking in moderation mean? The AHA recommends that males limit their consumption to two alcoholic drinks per day. Females should limit their intake to one alcoholic drink per day.
One drink equals:
Reducing alcohol intake is very beneficial to your health. It is not always easy. You may want to talk with a doctor or another healthcare professional about the best way to moderate your alcohol consumption.
In today's fast-paced world that's filled with increasing demands, it can be hard to slow down and relax. However, it's important to step away from your daily responsibilities from time to time to help manage stress levels.
Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for extended periods.
It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once you know the source of your stress, you can try to find ways to fix the problem.
You can also take steps to relieve your stress. One simple, accessible way is to take a few deep breaths. Deep breathing helps ease stress because it sendsa message to your brain to relax.
Other options, which may involve more time and practice, include meditation or yoga.
When left untreated, high blood pressure can lead to serious health complications, including stroke, heart attack, and kidney damage. Regular visits to a doctor can help you monitor and control your blood pressure. You can also learn how to take your blood pressure at home to reduce the number of times you will need to visit a doctor.
Health professionals consider a blood pressure reading of 130/80 mm Hg or above to be high. If you've recently received a diagnosis of high blood pressure, a doctor can help determine the best course of treatment based on your needs.
Your treatment plan might include medication, lifestyle changes, or a combination of therapies. Taking the above steps can help bring your numbers down, too.
Staying active, decreasing salt intake, and making other dietary changes where possible may lower blood pressure even more.
What should be avoided in high blood pressure?Several factors can contribute to high blood pressure, including inactivity, excessive alcohol intake, and a high sodium diet.
Staying active, moderating your alcohol intake, and limiting your consumption of processed foods and other high sodium ingredients may be beneficial.
Several factors can contribute to high blood pressure, including inactivity, excessive alcohol intake, and a high sodium diet.
Staying active, moderating your alcohol intake, and limiting your consumption of processed foods and other high sodium ingredients may be beneficial.
Can drinking lots of water lower blood pressure?Some research suggests that dehydration could contribute to high blood pressure levels by impairing the function of the blood vessels. Therefore, staying hydrated by drinking plenty of water throughout the day could be beneficial.
According to the Academy of Nutrition and Dietetics, males typically need around 13 cups of water per day while females require approximately 9 cups. However, this amount can vary depending on many factors, including your age, health status, and activity level.
Some research suggests that dehydration could contribute to high blood pressure levels by impairing the function of the blood vessels. Therefore, staying hydrated by drinking plenty of water throughout the day could be beneficial.
According to the Academy of Nutrition and Dietetics, males typically need around 13 cups of water per day while females require approximately 9 cups. However, this amount can vary depending on many factors, including your age, health status, and activity level.
How can I lower my blood pressure immediately?There's no way to lower blood pressure levels immediately at home. Instead, you should develop a treatment plan with a doctor to reduce blood pressure levels in the long term, which may involve making changes to your diet, exercise routine, and lifestyle.
There's no way to lower blood pressure levels immediately at home. Instead, you should develop a treatment plan with a doctor to reduce blood pressure levels in the long term, which may involve making changes to your diet, exercise routine, and lifestyle.
High blood pressure is a serious condition that can cause long lasting damage to the heart and blood vessels over time.
Several home remedies can help you manage high blood pressure, including reducing your sodium intake, staying active, decreasing stress levels, and limiting your alcohol intake.
If you have received a diagnosis of high blood pressure, be sure to work with a healthcare professional to develop a treatment plan based on your needs.
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