9 Expert Tips to Lower your Blood Pressure

High blood pressure or often knows as hypertension does not have any symptoms. It is called a “silent killer”. High blood pressure is one of the major risks for heart disease and stroke.  These diseases are amongst the leading causes of death in the UK. One out of three people in the UK suffers from high blood pressure. Blood pressure is generally measured in millimeters of mercury. The common abbreviation for it is hg.

The two numbers involved in the measurement are as follows -

Systolic blood pressure - the top number that represents the pressure in the blood vessels when the heartbeats.

Diastolic blood pressure - the bottom number that represents the pressure in your blood vessels between the beats when the heart is resting.

Blood pressure depends on how much blood the heart is pumping and how much resistance there is to the blood flow in the arteries. The narrower the arteries, the higher will be the blood pressure.

Blood pressure is determined using a blood pressure monitor. It is easily available on online chemist. Blood pressure lower than 120/80 mm Hg is normal. But, blood pressure 130/80 mm Hg or more is said to be high. If your numbers show 130/80 mm Hg or more, you come under the elevated blood pressure category. This increases the risk of developing high blood pressure.

To know about how to use a blood pressure monitor, click here. 

Online chemist has shared 9 Expert tips to lower your blood pressure -

Number 1 - Consider losing weight if you are overweight 

If you are overweight, losing even 5 to 10 pounds will reduce your blood pressure. This way, you can lower the risk of other medical problems. A recent report has shown that weight-loss diets and weight loss supplements have reduced blood pressure by an average of 3.2 mm Hg diastolic and around 4.5 mm Hg systolic.

You can shop for weight loss supplements from pharmacies online.

Number 2 - Increase activity and exercise more

Research has shown that sedentary adults who participated in aerobic exercises lowered their blood pressure by 3.9 percent systolic and 4.5 percent diastolic on an average. The results are as good as blood pressure medications.

Once you start exercising regularly, your heart rate and breathing rate increase. Over time your heart gets stronger and stronger and pumps with less effort. This puts lesser pressure on the arteries and lowers your blood pressure.

You can consider doing simple activities for starters like -

• Using the stairs.
• Walking instead of driving.
• Doing your household chores.
• Gardening.
• Bike rides.
• Playing a sport.

You just need to do it regularly and slowly work your way up.

Number 3 - Consider cutting back on caffeine

Caffeine is known to raise your blood pressure, but the effect is temporary. It usually lasts for about 45 to 60 minutes. The reaction however varies from individual to individual. Some people are comparatively more sensitive to caffeine than others. If you are coffee-sensitive, you might want to cut back on your coffee consumption. The choice of whether to cut down on caffeine or not depends on individual factors. The health benefits of caffeine have been in the news a lot.

An older study indicated that caffeine can increase your blood pressure if the pressure is already high. This same study, however, calls for more research on this subject.

Number 4 -Drink less alcohol

Even if you are healthy, alcohol is sure to increase your blood pressure. If you enjoy drinking, drink it in moderation. Alcohol can increase your blood pressure by 1 mm Hg for every 10 grams of alcohol you consume. A standard drink is generally 14 grams.  What is a standard drink then? One 12-ounce beer, 5 - ounces of wine, or 1.5 - ounces of distilled spirits. When we say moderate drinking, we mean one drink a day for women and up to two for men. However, the best thing is to avoid drinking totally.

Number 5 - These blood pressure lowering supplements work well

Below mentioned supplements are readily available in UK pharmacies. They have demonstrated promise for lowering blood pressure.

1. Omega 3 fatty acid - Adding omega 3 to your diet has many health benefits. An analysis of fish oil and blood pressure found a mean blood pressure reduction in those with high blood pressure.
2. Whey protein - derived from milk, this protein has a lot of health benefits including lowering blood pressure.
3. Magnesium - deficiency of magnesium leads to high blood pressure. A meta-analysis found a small reduction in blood pressure with magnesium supplementation. Check out the supplementations available on pharmacy online UK.

The online pharmacist has all the above supplements that you need.

Number 6 - Eat garlic or take garlic extract supplements

Fresh garlic and garlic extract are used widely to lower blood pressure. As per a clinical study, garlic extract or garlic tablets from pharmacist online has a greater effect on the blood pressure. A recent study conducted found out that 87 people with high blood pressure found a diastolic reduction of 6mm Hg and a systolic reduction of 12mm Hg as compared to people without any treatment.  

Number 7 - Ensure that you get a good restful sleep

Blood pressure dips down when we are asleep. If you are not sleeping well, it can affect your blood pressure. People experiencing sleep deprivation, especially the middle-aged, have an increased risk of high blood pressure.

Some people face difficulties in getting a good night’s sleep. There are numerous ways to help you get a restful sleep. Try setting up a regular sleep schedule. Spend some relaxing time at night. Exercise regularly. Avoid daytime naps. And make sure your bedroom is cozy and comfortable.

Sleeping for 8 hours on average has many proven health benefits and significantly helps in avoiding high blood pressure.

Number 8 - Do some yoga or meditation

Yoga and meditation have long been used as methods to relieve stress. A lot of cultural groups and local communities have now participated in meditation and mindfulness programs to reduce stress.

Yoga, which commonly involves breathing control, meditation techniques, and posture, is also an effective method to improve stress and blood pressure. In recent research, people who actively took part in yoga and meditation noticed an average decrease of 3.62 mm Hg diastolic and 4.17 m Hg systolic as compared to those who did not exercise. Yoga practices that include breath control, postures, and meditation are twice as effective as compared to practices that do not involve these elements.

Number 9 - Take prescription medicines

If your blood pressure remains high and doesn’t decrease even after making these lifestyle changes, you should consult your doctor. Your doctor will recommend you take prescription medications. These medicines will work well and improve your long-term outcome, especially if you have other risks.

Talk to your doctor about possible medications and what will work the best for you.

The final word

38% of adults in the UK suffer from high blood pressure approximately 6 million patients take medications to help control their blood pressure. By treating high blood pressure in the early stages, it reduces the chances of stroke by 40% and heart attack by 20%. You must also follow the above-mentioned lifestyle changes for reducing blood pressure. If these lifestyle changes still do not help, it is wise to consult your doctor and take prescription drugs to solve the problem. Order your dose of prescribed high blood pressure medication today from the most trusted Online chemist in the UK.