Quickly Lower Your High Blood Pressure Naturally Articles

6 Ways to Reduce Your High Blood Pressure

 Blood pressure is the force produced by your heart that pushes blood through the arteries and capillaries. It is the result of two forces. The first pressure is a result of the blood pumping out of your heart and the second pressure is the heart at rest, between heart beats. The two pressures are represented by numbers called a blood pressure reading. It is written with two numbers as a ratio such as 117 over 76. The top or larger number is the systolic number. That number represents the arterial pressure when your heart beats. The bottom or smaller number is the diastolic number. That number represents the arterial pressure when the heart muscle is resting between beats and filling with blood. A normal pressure is less than 120 over 80.Pre- hypertension are 130 and over 80 High blood pressure is a systolic reading between 140 and 159 and a diastolic reading between 90 and 99.

High blood pressure is diagnosed by taking multiple readings over a period of time. A single high reading doesn't necessarily mean you have high blood pressure but if it is elevated consistently, you doctor will want you to start a treatment program. High blood pressure increases the likely hood of damage to your blood vessels resulting in heart attack and heart disease, kidney failure, and stroke if not addressed and treated.

When diagnosed with high blood pressure, your doctor will ask you to make some lifestyle changes. Some of those changes might include the following:

1. Limit your intake of sodium. Not everyone is affected by sodium but it can cause high blood pressure. Don't add salt to your food and check food labels for sodium content. Also be aware that some medications contain sodium. A healthy American with normal pressure should limit their intake to 2,300 mg per day. African Americans and older Americans with high pressure should limit their sodium intake to 1,500 mg per day.

2. Alcohol and caffeine. Alcohol and caffeine can increase the risk of high blood pressure quite a bit. If you drink alcohol limit it to no more than one drink a day for women and 2 drinks per day for men. One drink is a can of beer, a glass of wine or 1 jigger (shot) of liquor. If you drink coffee, limit your intake to 2 cups per day. High test coffee is permissible but decaffeinated coffee is best. The chemicals in alcohol are thought to cause arteries to tighten and close, making it harder for the heart to pump blood properly.

3. Eliminate or decrease smoking cigarettes. The Nicotine in the cigarettes and in other tobacco products are responsible for causing your blood vessels to constrict and your heart to beat faster, which temporarily raises your pressure. Chain smoking will cause your blood pressure to always be elevated.

4. Lose weigh if you are overweight. Being overweight increases the amount of blood in your body and causes your heart to work harder to pump it. Your heart muscles thicken under the strain and it becomes even harder for your heart to pump blood. The extra effort it takes your heart to pump will increase your chances of developing high blood pressure.

5. Eat a healthy low fat diet that includes fruits, vegetables, grains and low fat dairy products. Eating lots of saturated fats, Trans fat and cholesterol laden foods may cause plaque buildup in your arteries and lead to high pressure.

6. In addition to these lifestyle changes, your doctor may want to put you on medication as well. A combination of changes and medication will most definitely lower your pressure with the goal being able to manage your high blood pressure and live a healthier life.

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