High blood pressure: Lifestyle changes to reduce reading
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High blood pressure means your heart has to work harder to pump blood around the body. This added exertion can pave the way to a heart attack so it’s imperative that you keep it under control. Fortunately, you can lower high blood pressure by making healthy dietary decisions.
Research suggests drinking lemon juice can lower high blood pressure.
This is the key finding from a study performed as a three-group clinical trial by repeated measures in 101 patients with hypertension.
The study compared the impact of garlic and lemon juice consumption on high blood pressure.
Patients’ blood pressure and comfort level were measured in three groups: in the group of garlic, 10 grams of garlic daily after breakfast and 10 grams of garlic after dinner, and in the group of lemon juice, 10 cc of lemon juice daily after breakfast and 10 cc after dinner, eat for 20 days and then rest for a week.
During this week, the patient’s blood pressure and comfort were measured, and this was repeated for another 20 days, and the patients’ blood pressure and comfort were measured again after 20 days.
In the control group, only the usual treatment was received and their blood pressure and comfort were measured simultaneously with the other groups.
Significance of garlic and lemon juice consumption lead to lowering blood pressure levels and increasing patient comfort, but no difference was observed between garlic and lemon juice groups.
“According to the results of the study, patients with hypertension can increase their comfort level by using lemon juice or garlic and have better control over their blood pressure levels,” the researchers concluded.
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High blood pressure – what to avoid
Above all, you should watch your salt intake if you’re looking to lower your blood pressure.
That’s because the more salt you eat, the higher your blood pressure.
“Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful,” advises the NHS.
“Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure,” notes the health body.
How is high blood pressure measured?
Blood pressure is recorded with two numbers. The systolic pressure (higher number) is the force at which your heart pumps blood around your body.
The diastolic pressure (lower number) is the resistance to the blood flow in the blood vessels.
They’re both measured in millimetres of mercury (mmHg).
As a general guide:
- High blood pressure is considered to be 140/90mmHg or higher (or 150/90mmHg or higher if you’re over the age of 80)
- Ideal blood pressure is usually considered to be between 90/60mmHg and 120/80mmHg.
Blood pressure readings between 120/80mmHg and 140/90mmHg could mean you’re at risk of developing high blood pressure if you do not take steps to keep your blood pressure under control.
It’s important to note that everyone’s blood pressure will be slightly different. What’s considered low or high for you may be normal for someone else.
The only way of knowing whether you have high blood pressure is to have a blood pressure test.
All adults over 40 are advised to have their blood pressure checked at least every five years.
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