While high blood pressure is a dangerous health issue, it is preventable if lifestyle changes are made. The heart is an incredible muscle that pumps blood throughout the circulatory system to supply the body with oxygen and nutrients. It also maintains the blood pressure in the blood vessels. By following a few simple tips, you can help your heart to pump blood more efficiently.
Reduce stress
If you want to reduce your blood pressure, you can start by implementing relaxation techniques. You should take about 20 minutes of time to relax every day. You should also spend time building relationships with supportive people. These relationships are very important because they can help you develop character and grow. You should also engage in physical activity regularly. Engaging in sports or doing other physical activities can help you release tension and calm your mind.
High diastolic blood pressure is a serious issue. Uncontrolled levels can lead to life-threatening consequences, including stroke and heart disease. In addition, an elevated level of diastolic blood pressure is also associated with a potentially life-threatening aortic aneurysm, which is the main artery in the abdomen. Additionally, some studies have linked elevated diastolic blood pressure to cognitive decline.
Diastolic blood pressure can be controlled with a range of lifestyle changes and medications. A medical professional will work with you to develop a treatment plan to lower your blood pressure. A healthy diet rich in healthy fats and moderate exercise are two ways to reduce your blood pressure. Work up to 2.5 hours of physical activity each week, and be sure to consult with your health care provider before beginning a new exercise program.
Exercise
A new study shows that exercise can lower diastolic blood pressure. Participants of the study reported lower ABP during the day than those who did not exercise. However, the reduction was not significant at night. The researchers think the drop was due to the placebo effect, which is common in blood pressure studies. Furthermore, the researchers note that the drop was not significant for older people, who may be resistant to exercise.
Nevertheless, the findings of this study are important because it supports the notion that exercise can lower diastolic blood pressure. In fact, it has been shown that regular exercise can lower systolic blood pressure, too. It can lower the pressure by as much as five millimeters in a week.
The study looked at the diastolic blood pressure response of 281 patients. Participants were assessed before, during, and immediately after treadmill exercise. They were also assessed at one, three, and five minutes after exercise. The results of these measurements were analyzed and compared to the results in the control group.
Apart from improving overall cardiovascular health, exercise also reduces the risk of heart disease and atherosclerosis. These diseases are caused by cholesterol deposits on the artery walls, increasing the workload on the heart. If left unchecked, these plaques can block the flow of blood and result in a heart attack or stroke. Therefore, if you have a high blood pressure, you should exercise regularly to lower your blood pressure. Exercise can lower your diastolic blood pressure by five to fifteen points, depending on the intensity and duration of your workout.
Moderate-to-vigorous aerobic physical activity is also recommended for healthy adults. According to the American College of Sports Medicine, moderate-intensity aerobic exercise should last for at least 150 minutes per week. This is the recommended amount of time for exercising, and can include simple activities such as gardening or gentle yoga. If you are new to physical activity, you should begin with low-moderate-intensity exercises and gradually increase your activity level. This way, you can maintain the lowered blood pressure level.
Diet
One of the best ways to control your blood pressure is through a balanced diet full of whole grains. These foods are high in potassium, which balances out excess sodium and helps lower blood pressure. Studies show that a diet high in whole grains reduces diastolic blood pressure by nearly threefold.
However, if you’re not sure whether or not you’re having high blood pressure, talk to your healthcare provider. He or she will be able to perform an examination and recommend a treatment that will work for your specific needs. In the meantime, consider making some changes to your diet.
Berries are a nutrient-dense food loaded with antioxidants, vitamins, and minerals. Consuming as little as a cup a day can help lower your diastolic blood pressure, keep arteries flexible, and reduce your risk for heart disease. Be sure to avoid consuming berry juice, as it doesn’t contain fiber. Similarly, tomatoes are rich in lycopene, which has various health benefits.
Diastolic blood pressure is more difficult to control than systolic blood pressure. Typically, diastolic blood pressure is less than 80 mmHg, but elevated numbers indicate a higher risk of heart attack or stroke. A healthy diet and physical exercise can help control diastolic blood pressure and help your body function better.
Acupuncture
A recent study investigated the efficacy of acupuncture to lower diastolic blood pressure. The researchers analyzed the changes in SBP and DBP between the acupuncture and control groups after a four-month follow-up period. They found that the intervention reduced diastolic blood pressure by approximately 5.5 mmHg compared with the control group.
One important mechanism in acupuncture’s effect on BP is its impact on the central nervous system. This system is comprised of the brain and spinal cord. It influences various organ systems and is involved in virtually all diseases. Acupuncture can affect this system by influencing the vagus nerve and sympathetic neurotransmitters.
Although the use of acupuncture has been shown to lower blood pressure, it is not a long-term treatment for hypertension. Acupuncture is an ancient practice that has evolved over the past two thousand years. Today, acupuncturists use new technologies to complement the traditional insertion of needles.
One study found that acupuncture reduced diastolic BP in postmenopausal women who had pre or stage-I hypertension. This study also found that acupuncture helped women manage their cardiovascular disease and improved their overall quality of life. However, further research is needed to determine the long-term efficacy of acupuncture.
Acupuncture is a relatively safe alternative to conventional medicines for hypertension. A six-week acupuncture course reduced diastolic blood pressure by 5.4 mm Hg. Moreover, there were few adverse side effects. Acupuncture is perceived as a “soft” medicine and therefore, patient compliance may be improved.
Acupuncture was effective in reducing diastolic blood pressure in both healthy and sick subjects. It reduced the occurrence of ischemia, a condition in which blood vessels are blocked, thus preventing oxygen from reaching the heart. However, the study does not yet understand the mechanism by which acupuncture works to reduce blood pressure.
Reduced systolic blood pressure
A recent study suggests that a church-based program, delivered by trained lay members of a local church, can reduce systolic blood pressure more effectively than an educational program. These results indicate that the church-based approach may be a useful approach for reducing heart disease caused by high blood pressure, especially among older adults who lack access to medical care. The results have been published in the journal Circulation: Cardiovascular Quality and Outcomes.
The study also demonstrated that lowering systolic blood pressure by a few mm Hg is associated with fewer deaths. The corresponding mortality reductions were largely similar across three different population-wide scale-up scenarios. The authors estimate that reducing systolic blood pressure to 130 or 120 mm Hg could prevent about five deaths per thousand adults.
Studies have shown that eating a variety of foods can help lower blood pressure. The consumption of oily fish has been associated with a lower systolic reading. However, this type of fish should be carefully chosen to avoid contaminants, such as mercury. Also, tomatoes contain lycopene, an antioxidant which may help heart health.
While high-income countries show a strong association between systolic blood pressure and mortality, the association in low-income countries is weaker. For this reason, scaling up management based on a 150-mm Hg target is likely to be more effective than targeting a target lower than 140 mm Hg. However, the authors note that the vast majority of hypertensive people in LMICs do not have the commonly recommended thresholds.