High blood pressure or hypertension can negatively affect your health in various ways. It is also known as a silent killer as it can majorly increase the risk of heart diseases. But high blood pressure can be controlled with some simple precautions. You can make changes in your diet and lifestyle to control blood pressure naturally. Some foods and drinks can help in controlling blood pressure naturally. Similarly, a recent study has revealed that long-term consumption of lingonberry juice lowers high blood pressure and improves the functions of blood vessels.

The study explains that at some point in life, many people develop elevated blood pressure, even hypertension and functional disturbances in blood vessels related to low-grade inflammation. In addition to drug therapies, nutrition has a key role in the management of these disorders. Studies have shown that polyphenol-rich food reduces the risk of cardiovascular diseases.

Lingonberry, bilberry, cranberry and blackcurrant are excellent sources of polyphenols. “Lingonberry juice is no substitute for medication, but it is a good dietary supplement,” said researcher Anne Kivimaki from University of Helsinki in Finland.

Both lingonberry and cranberry are part of the Vaccinium family of plants, just like bilberries blueberries and huckleberries. In her doctoral thesis, Kivimaki investigated the cardiovascular effects of cold-pressed lingonberry juice, cranberry juice and blackcurrant juice as drinking fluid for 8-10 weeks on genetically hypertensive rats (SHR).

Diluted lingonberry juice significantly lowered high blood pressure while juice that contained more polyphenols improved impaired blood vessel function to the level of healthy vessels, the results showed.

The juice did not prevent the age-related elevation of blood pressure typical to the hypertensive animal strain. Lingonberry juice prevented the expression of genes associated with low-grade inflammation in the aorta. The effect of other berry juices was less marked, showed the findings.

Underlying the effect is probably the reduction of low-grade inflammation as well as mechanisms related to the renin-angiotensin system, a central regulator of blood pressure, and the availability of nitric oxide, a local endothelial vasodilating factor, said the study.

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High blood pressure is the strength or force of the blood that is pushing against artery walls. When the pressure is too high, the heart works double-time. After a while, high blood pressure can weaken the blood vessels, kidneys, heart, and other organs in your body.

It is sometimes called the silent killer because of the absence of symptoms, as well as the serious health risks it causes. Some of the health risks associated with high blood pressure are kidney disease, heart failure, heart attack, stroke, peripheral artery disease, or vision loss. If the blood pressure becomes too high, a hypertensive crisis may happen and can be life-threatening.

Hypertensive Crisis Symptoms

Having a nosebleed is a hypertensive crisis symptom that must not be taken lightly. In a statement posted on their website, the American Heart Association said that high blood pressure does not normally cause nosebleeds or headaches. The strongest indication you are already experiencing a hypertensive crisis is when blood pressure shoots to as high as 180/12mmHg or more.

If your blood pressure is abnormally high and you are starting to suffer from headaches or having a nosebleed, the AHA recommends waiting for at least five minutes and retesting. When severe headaches or nosebleeds occur, and you are not feeling well, you should immediately get in touch with your doctor as these could be symptoms of other medical conditions.

Being Aware of the Condition

High blood pressure is dangerous in the sense that most of those who have it are not even aware of it. According to health organizations, almost one-third of the population in the UK suffers from high blood pressure, yet they do not know they already have it.

One surefire way to know if you are suffering from high blood pressure is to undergo regular checkups. If your blood pressure is unusually high, try to observe if you start feeling symptoms like fatigue, chest pain, vision problems, irregular heartbeat, and pounding in the neck, chest, or ears. Seeing blood in the urine and difficulty breathing are also indications of high blood pressure.

Lower Blood Pressure Readings

High blood pressure is caused by many factors. One of the biggest factors, however, is lifestyle choices. You can successfully manage your blood pressure by opting for a healthy lifestyle. Doing so could prevent, delay, or minimize the need for blood pressure control medication.

Perform physical activities for at least 150 minutes each week. Divide it into chunks of 30 minutes per day. This can reduce blood pressure readings by around five to eight mmHg.

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High blood pressure cause due to the modern lifestyle, which we also know as ‘silent killer’. Apart from bad eating habits, stress and poor sleep, sodium in the body is the main cause of this problem. Common symptoms include headache, dizziness and increased heartbeat. This problem occurs when the pressure in the arteries of the heart is increased, then the blood has to apply more pressure to supply it to the organ.

Sleeping helps to maintain energy levels, relax and relieve stress. If you have work stress then sleeping helps you to recover. Unfortunately, the inability to sleep properly and work stress occurs simultaneously, and when combined with high blood pressure, the consequences are even more fatal.

High blood pressure is a serious problem and women suffering from it should think of ways to control it. Because if it is not controlled in time, it can damage other parts of the body such as the heart and kidneys. High blood pressure increases the chances of having problems like heart attack, kidney failure, etc. If you are also suffering from high blood pressure then avoid taking too much stress and get plenty of sleep. Because work pressure and not getting enough sleep can increase the problem of high blood pressure.

If you feel that you cannot bear the pressure of work in the office, then take a little breather. One more thing can increase your anxiety, and that is not to sleep properly. Because research has shown that workload, stress from the burden and not sleeping properly increases the risk of death from heart disease by 3 times in people with high blood pressure.

The research was attended by 2,000 employees, aged 25 to 65, without heart disease or diabetes, who complained of high blood pressure. People with both risk factors were three times more likely to die from heart disease than people without work stress and good sleep. Research stated that people with work stress alone had 1.6 times higher risk, while only those with poor sleep had 1.8 times higher risk. It is harmful to have no power to change when trapped in a pressure situation. Therefore, if you are suffering from high blood pressure, then reduce the workload and get plenty of sleep from today.

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High blood pressure or hypertension generally does not show any symptoms. It is commonly known as a silent killer. Blood pressure numbers are important reading which one must get checked regularly. If left untreated high blood pressure can trigger some severe conditions. It is one of the leading causes of cardiovascular diseases. Poor lifestyle and dietary habits can cause high blood pressure which most people are not aware of. Not keeping a track of blood pressure numbers can silently trigger high blood pressure condition in many. If you are also missing your routine check-ups and not checking your blood pressure numbers, then here are some reasons why you must check your blood pressure numbers.

Reasons why you must keep a track of your blood pressure numbers

1. It gives you an alarm

A huge population suffers from high blood pressure and are not aware of it. It puts an individual at a higher risk of heart diseases. Keeping a track of blood pressure numbers helps you control high blood pressure on time. Early diagnosis helps you take control over it at the right time.

2. Make necessary changes in time

Simple lifestyle changes can help you manage blood pressure numbers. Adding moderate exercises and a healthy diet can help you reduce the complications of hypertension. Checking blood pressure on time can help take precautions on time. Minor lifestyle changes can help you for a long time.

3. Get doctors advise on time

If your blood pressure numbers are not normal, your doctor can help you manage it on time. Seeking medical advice on time will help you control the condition.

How often should you check your blood pressure?

Getting blood pressure checked on time is extremely necessary. Get your blood pressure checked every time you go for a routine check-up. Most doctors check blood pressure numbers with every check-up. If not so then you must ask your doctor to check your blood pressure.

If you are a hypertension patient then you must check your blood pressure more often. Keeping a track of blood pressure is all about taking control of high blood pressure on time and controlling the health hazards associated with it. Also, involve some exercise to your daily routine to keep your blood pressure numbers healthy.

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Hypertension is another name for high blood pressure. It is a long-term medical condition in which the blood pressure in the arteries is constantly elevated. Those who suffer from hypertension are easily prone to severe health complications. High blood pressure can cause blood vessel damage, followed by increasing the risk of heart diseases. Hypertension is sometimes called ‘the silent killer’ because it shows no symptoms and sometimes goes unnoticed and untreated for years. However, maintaining a proper diet for high blood pressure can prevent such issues. One just needs to follow healthy eating habits.

Food to avoid for hypertension

1. Salt

Salt and sodium are villains when it comes to living with high blood pressure and heart diseases. Sodium is significantly known to raise blood pressure. The 2015-2020 Dietary Guidelines for Americans suggests that people with high blood pressure should limit sodium intake to just 1,500 milligrams. Even a small reduction of sodium in your diet can increase your heart health and reduce blood pressure by around 5-6 mm Hg. The effect of sodium intake on blood pressure varies among varied groups of people. Ideally, the amount of sodium intake per day for people with hypertension should be 1,500 mg or less.

2. Caffeine

Food items such as coffee, tea, cola, and energy drinks contain a high amount of caffeine. Consuming these foods can cause short-term spikes in blood pressure. A review of five trials found that drinking up to 2 cups of strong coffee can increase both systolic and diastolic blood pressure within 3 hours after consumption. However, these findings do not suggest that coffee increases blood pressure or the risk of cardiovascular disease in the long term.

3. Chicken skin and canned soups

People with high blood pressure should avoid saturated food and trans fats. Chicken skin, full-fat dairy, red meat, and butter are some food items that are highly saturated and contain a high amount of trans fat. Also, the biggest contributors to trans fats are processed and canned food items. Canned soups or bottled tomato products are proved to be bad for people suffering from hypertension.

4. Frozen pizza and pickles

All pizzas can be a poor choice for people watching their sodium intake. The combination of cheese, tomato sauce, cured meat, and crust adds up to a lot of sodium. To maintain flavour in the pizza once it is cooked, manufacturers often add a lot of salt to it. We know that preserving any food requires salt, as it stops food from decaying. Thus, the intake of pickles is a bad option for victims of hypertension.

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Blood pressure is the amount of pressure and force applied to the arterial wall that results from pumping of the heart. Long-term hypertension, if left untreated, can lead to a variety of dangerous diseases, including heart disease, stroke, kidney disorders, and so on.

According to the World Health Organisation, 1.3 billion people worldwide are suffering from hypertension.

According to some reports, the disease is the leading cause of death in the world. There are several factors that contribute to this disease. Heredity, obesity, smoking, drinking alcohol, high salt intake, diabetes, stress, etc. are among the causes of high blood pressure.

Ways to Control Blood Pressure

Today’s poor lifestyle such as inactivity and inappropriate nutrition has caused many diseases, including hypertension. Changing some of the wrong habits can prevent or control the disease. According to studies, proper exercise can reduce blood pressure by 4 to 9 mm Hg. In some people, this amount of activity and lower blood pressure makes it unnecessary to take any medication. Blood pressure is also higher in areas where salt intake is higher. Therefore, salt control is another necessary step. To go on diet and weight loss, next to abstaining from smoking and drinking alcohol along with treatment or stress relief are other important elements in preventing and controlling the disease.

Blood pressure medications are another option to control this disease. However, some blood pressure medications have side effects such as impotence.

However, the most important cause of hypertension that needs special attention is atherosclerosis. The disease is usually caused by the deposition of certain substances such as cholesterol and calcium on the vessel wall or by hardening the vessels. In addition to the above ways, some herbs and foods have an effective role in controlling blood pressure. Some natural supplements have also been produced using the ingredients of these herbs without the side effects of chemical drugs. Garlic products, for example, are effective preventers of atherosclerosis and hypertension. Consumption of hawthorn also reduces blood pressure by dilating the coronary arteries. Diabetes can worsen the hypertension through hardening of the arteries and atherosclerosis. Diabetic diet is one of the most effective preventive measures as well.

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High blood pressure aka hypertension is one of the common health issues and unfortunately, the numbers are only rising. The ailment is also known as silent killer as the symptoms are quite easily missable. For the unversed, the pressure of blood against arteries are more than normal in this condition. If avoided, then it can damage heart, blood vessels, brain, eyes and kidneys.

One of the best ways to keep it at bay and reduce it to safe levels is lifestyle changes. Lowering the intake of caffeinated drinks such as tea, coffee, aerated drinks, and energy drinks, lowering the consumption of salt, physical activity, increase in consumption of potassium-rich foods such as banana, oranges, apricots, dried fruits, and prunes among others are usually advised. Today, we are talking about how raisins aka kishmish can effectively help you to lower high BP.

As per studies, regular consumption of raisins (around three times a day) can lower a person’s blood pressure. During a study, people who ate raisins daily were compared to prehypertension people who ate other common snacks.

Harold Bays, MD, medical director and president of Louisville Metabolic and Atherosclerosis Research Center and the study’s lead researcher revealed, “It is often stated as a known fact that raisins lower blood pressure. But we could not find much objective evidence in the medical literature to support such a claim. However, our study suggests if you have a choice between eating raisins or other snacks like crackers and chocolate chip cookies, you may be better off snacking on raisins at least with respect to blood pressure.”

The researchers found that raisins significantly reduced systolic blood pressure in comparison to other pre-packaged snacks. Speaking of raisins, they are good sources of potassium, fibre, polyphenols, phenolic acid, tannins and antioxidants. And, these nutrients help to regulate blood pressure.

Aside from a healthy diet, being fit and weight management also aids in lowering high BP. If you are overweight, then a reduction in weight and waistline is also recommended as the same also contributes to high levels of blood pressure. As per studies, blood pressure can come down by 1 mm Hg with each kg of weight loss. Also, keep an eye on your waistline as carrying too much weight around your waist can increase the risk of high blood pressure. Ideally, people who have hypertension should do 150 minutes of medium intensity workout and 90 minutes of high-intensity workout every week.

Also, one should avoid eating too much processed and packaged foods as they are loaded with sodium and preservatives and the same can spike blood pressure. Also, poor lifestyle habits such as regularly drinking alcohol and smoking are harmful as they not only increase blood pressure but also nullifies the effects of medications. 

If you worry and take stress too much, then you can be prone to this health issue. Try and avoid taking stress, by not reacting and thinking about issues. Ignoring and taking things lightly can help. Also, positive outlook and engaging in varied activities can make you feel less stressed.

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Almost half of American adults have high blood pressure, or hypertension. It’s often called the “silent killer” because people often don’t have any symptoms and many don’t know they have it.

What is blood pressure?

Blood pressure refers to the force of blood flowing through your blood vessels, according to the American Heart Association. When your heart beats, it pumps blood throughout the body’s blood vessels. As the blood moves through the body, it pushes against the sides of the blood vessels. The force of that push is blood pressure.

Blood pressure is measured with two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). A blood pressure reading of 120/80 mm Hg means that the systolic pressure is 120 and the diastolic pressure is 80.

Systolic refers to the pressure in a person’s arteries when the heart beats. Diastolic is the pressure in the arteries when the heart is resting between beats.

What is the normal range for blood pressure?

Blood pressure numbers less than 120/80 mm Hg are considered normal, according to the American Heart Association.

Blood pressure numbers from 120 to 129 systolic and less than 80 mm Hg diastolic are considered elevated. People in this range are likely to develop high blood pressure unless steps are taken to control the condition.

What is low blood pressure?

A blood pressure reading of less than 90 systolic or less than 60 mm Hg diastolic is generally considered low blood pressure, according to the Mayo Clinic. Low blood pressure is also referred to as hypotension.

If there are no symptoms, low blood pressure generally isn’t considered dangerous. If symptomatic, low blood pressure can be a sign of a serious medical condition. Symptoms can include:

• Dizziness or lightheadedness
• Fainting
• Blurred vision
• Nausea
• Fatigue
• Lack of concentration
• Cold, clammy pale skin
• Rapid, shallow breathing

Conditions that can cause low blood pressure include pregnancy, heart problems, endocrine problems, dehydration, blood loss, severe infection, severe allergic reaction, and lack of nutrients in your diet.

What is high blood pressure?

Blood pressure above 130/80 mm Hg is considered high blood pressure, or hypertension.

Most of the time, high blood pressure has no obvious symptoms. But left untreated, it can damage the blood vessels. This damage can lead to a range of health problems, including:

• Heart attack
• Stroke
• Heart failure
• Kidney disease or kidney failure
• Vision loss
• Sexual dysfunction
• Chest pain
• Peripheral artery disease

A healthy lifestyle and medications can lower blood pressure. Lifestyle changes include eating a well-balanced diet that’s low in salt, limiting alcohol, exercising regularly, managing stress, maintaining a healthy weight and quitting smoking. If you do take medications to control your blood pressure, make sure to take them properly and work together with your doctor.

How can I lower my blood pressure immediately for a test?

Long-term strategies work best to lower blood pressure, including lifestyle changes.

But there are things you can do in the moment.

Make sure your blood pressure is measured under the right conditions to get the correct reading: You need to be in a quiet room. Don’t smoke, drink caffeinated beverages or exercise within 30 minutes before taking the measurement. Also, empty your bladder and be still for at least five minutes before, the American Heart Association recommends.

Stress hormones constrict blood vessels, raising blood pressure. To help your body relax quickly, practice deep breathing: Sit still with one hand on your stomach and the other over your heart. Inhale slowly until you feel your stomach rise, then hold your breath for a moment. Exhale slowly and feel your stomach fall. Repeat.

Can drinking lots of water lower blood pressure?

Staying well hydrated — preferably with water — helps keep the heart from working too hard, according to the American Heart Association. It allows the heart to more easily pump blood through the blood vessels.

Can aspirin help lower blood pressure?

Avoid a daily aspirin unless your doctor prescribes it, the newest guidelines from the American Heart Association advise. Aspirin can be part of a treatment plan for patients with a history of heart attack or stroke, but its effect on blood pressure is still being studied.

How long does it take to get your blood pressure down?

It depends on the situation. High blood pressure may return to normal quickly after a stressful situation passes. Medications to lower blood pressure can start working on the same day.

It takes about one to three months for regular exercise to have an effect, according to the Mayo Clinic.

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High blood pressure is a common and often dangerous condition that frequently exhibits minimal warning signs or symptoms, rightfully earning the name “Silent Killer.”

Blood pressure is the force of blood pushing against the walls of the arteries as they carry blood from the heart to other parts of the body.

According to the Centers for Disease Control and Prevention, about one of three adults in the United States, or about 75 million people, have high blood pressure. However, only about 54 percent of these people have high blood pressure under control.

“There are many steps you can take to help prevent or control high blood pressure,” said Sara Carros, Wellness and Health Promotion Services civilian health promotion coordinator.

Civilian Health Promotion Services recommends proactive practices, such as eating a healthy diet, maintaining a healthy weight, getting enough physical activity and monitoring your blood pressure regularly.

In addition to those practices, CHPS also suggests not smoking, limiting alcohol use and reducing stress.

“While blood pressure normally rises and falls throughout the day, health problems such as heart disease and stroke can arise if it stays high for a long time,” said Carros.

CHPS offers a variety of services to help increase awareness of your blood pressure and provides educational opportunities for prevention.

“We have wellness screenings that encapsulate a cardiac risk profile, blood pressure and body composition,” said Carros. “Health education classes, physical activity and weight management challenges are all part of our program to help you stay healthy.”

Although CHPS is always available to offer these events at base worksite locations, it now has new touch screen blood pressure kiosks to help make the monitoring more convenient.

“Though not a diagnostic device, the kiosk does provide information on blood pressure, heart rate, weight and body mass index,” said Carros.

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Community health care leaders met in May to discuss high blood pressure in our community, and how we have a lot of people experiencing complications from untreated or undertreated high blood pressure. We have excellent hospitals, clinic systems and primary care physicians in our community. We have an engaged public health department and multiple clinic locations for uninsured members. We have a fully accredited heart hospital and excellent cardiologists. We have many primary care clinics who have received patient-centered medical home certification and have processes in place to screen for and treat high blood pressure. So why do we still have a lot of people in our community with undertreated high blood pressure?

Some people simply have not been screened. High blood pressure often offers no symptoms, and patients do not know how their blood pressure is doing simply based on the way they feel. Sometimes people will only go to the doctor when they are sick, and often they assume that their elevated blood pressure was because they did not feel good and are not due to true blood pressure problems. This is a dangerous assumption, and reduces our ability to intervene.

Many pharmacies provide free use of blood pressure machines that are fairly accurate. Ideally, the person would sit at the blood pressure station for 5 minutes to be sure their resting heart rate and blood pressure goes back to its normal value, especially if they walked a lot around the store. If their blood pressure is high after sitting for three to five minutes and the person is not sick or in pain, chances are they truly do have high blood pressure that is not being treated as well as it should be.

Other challenges we have in our area are a high smoking rate and a diet that is high in fat and salt. We also have high obesity rates. All three of these things — smoking, diet and obesity — are risk factors for high blood pressure. Ideal treatment of high blood pressure would not just involve the use of medications, but would also encourage healthy eating behaviors and exercise.

It is important for patients to be informed about what untreated and undertreated high blood pressure can do. This can lead to strokes, heart failure, heart attacks, kidney failure, poor leg circulation, sexual side effects in men and other long-term problems. Common causes of death from long-term, undertreated high blood pressure are heart attacks and strokes. The tricky thing is that these complications do not always occur right away, and patients feel a reduced sense of urgency to treat their blood pressure problems. Sometimes the heart attack or the stroke was caused by years of missed opportunities to treat the high blood pressure when it could have made a difference.

There are many blood pressure medications on the $4 medication discount list at several local pharmacies. Treatment of high blood pressure is often inexpensive, yet many patients simply do not know where to go nor understand why it is important to take their medication. Even though we have many clinics that will see patients at reduced or no cost if they are uninsured, patients do not know that these clinics exist or understand how to access them.

While blood pressure targets are adjusted based upon a person’s risk factors, a good rule of thumb is that normal blood pressure is 120/80, and most doctors agree treatment is needed if the blood pressure stays over 140/90. What is your blood pressure? If you do not know your blood pressure, then please get screened ASAP, either at a local clinic or using a blood pressure machine at a local pharmacy. If your blood pressure is high and you do not know how to access locations for care, please call the Center for Healthy Living at 903-593-7474, or visit it from 8 to 11:30 a.m., and from 1:30 to 4:30 p.m. Monday through Friday. You can receive a free blood pressure reading and get connected to other local health resources that will help you control your high blood pressure.

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