How to Decrease High Blood Pressure

High blood pressure is the most frequent and highly dangerous illness of the cardiovascular system. Its occurrence is directly proportional to the population age. It is one of the lifestyle diseases because it is caused also by bad lifestyle and unhealthy habits. Its development may be slow and insidious with minimum symptoms and the affected person may not even know about the problem for a long time. At the same time, timely discovery is the basis of successful treatment. Prevention therefore includes sufficient awareness of the general public on the risks associated with high blood pressure. In today's article, you will find out all you need on this topic and you will get an answer on the important question how to reduce high blood pressure.

Blood pressure is the pressure of blood on blood vessels (arteries). The value of blood pressure is determined mainly by two factors - what is in the vessels and condition and qualities of the vascular system. If this value exceeds common norms, the pressure is considered high or low. Normal blood pressure in an adult at rest is within the range of 100–140 mmHg systolic, diastolic should not exceed 60–90 mmHg. Therefore, if the blood pressure exceeds 140/90 for a longer period of time, something is not right.

High Blood Pressure Can Take Various Forms

The illness can be divided into several categories according to severity. Another point of view distinguishes a primary hypertension with an unknown medical cause and a secondary hypertension where the cause has been discovered. The following chart offers more information on hypertension which is a medical term for high blood pressure.


Systolic Pressure


Diastolic Presure

  • hypertension

more than 140


more than 90

  • hypertension

140 to 159


90 to 99

  • moderate hypertension

160 to 179


100 to 109

  • extreme hypertension

180 and higher


110 and higher

High Blood Pressure - Causes

As it has been said above, it is impossible to reveal a specific cause of primary hypertension. This type of illness is represented by roughly 90% of patients. It is therefore possible to generally determine that genetic predispositions, unhealthy diet, lack of movement, stress, excessive use of alcohol and coffee and obesity all play a role on the occurrence of high blood pressure. In secondary hypertension which is the case of approx. 10% of all affected, various other diseases or sudden health problems cause high blood pressure. These are mainly diseases of kidneys and heart, atherosclerosis, diseases of adrenal glands, brain tumors and inflammations, depression, etc. High blood pressure is also stated as an undesirable side effect to some medicine.

  • 3 Stages of Primary Hypertension

High blood pressure caused mainly as a consequence to unhealthy lifestyle is usually divided into 3 stages, from mild course to the extreme case. The following chart states typical symptoms of the given stage:

Stage Course, problems
  • I

headache, nausea, vertigo or no problems

  • II

atherosclerotic changes to blood vessels, changes already manifesting in ECG, problems the same as in Stage I

  • III

problems depending on the extent of damage to organs, failing consciousness, heart failure, vomiting, impaired vision, brain haemorrhage

High Blood Pressure - Symptoms

As it has been stated above, high blood pressure is an illness that is dangerous because it does not have to be accompanied by symptoms at its onset or the symptoms are so imperceptible that the affected person attributes them only to common problem associated with common fatigue and exhaustion which many of us have as natural parts of life. However, they worsen over time and include mainly the following symptoms:


  • headache mainly around the forehead
  • increased heart rate
  • increased perspiration
  • vertigo
  • nausea and overall weakness
  • impaired vision
  • sleep disorders
  • impaired consciousness
  • heart palpitations
  • fatigue
  • nosebleed
  • swollen ankles
  • shortness of breath
  • Aching chest in physical strain


High Blood Pressure - Treatment Or How To Lower Your Blood Pressure

What comes before a correctly selected treatment is of course careful medical examination. Not only should such examination assess subjective problems and physical symptoms, but also provide laboratory check on your blood and urine and a lung and heart x-ray. The ECG is also a major factor in determining the diagnosis.

The ECG stands for electrocardiogram which is a non-invasive method which serves to read heart activity on the basis of time changes in electric potential. The signal is read by electrodes placed on the patient's body and the reading is then displayed in a curve; the physician subsequently assesses the deviations on the curve.

If the physician gains suspicion for the secondary type of hypertension, there are further methods and examinations related to the organ causing undesirable changes in pressure by its problems.

The actual treatment of hypertension must be determined with the regard to the patient's overall medical condition and it tends to be long-term due to the severity of the illness. The goal is to achieve normal blood pressure values, i.e. to eliminate the symptoms.

  • Non-Pharmacological Treatment

Regime measures are a vital part of the treatment, such as changing the patient's lifestyle and removing risk factors. This usually concerns recommendations related not only to dietary adjustments (reducing intake of salt and ingestion of fried food, diet) and weight reduction, but also correct sleep hygiene (more about it is available HERE, overall positive habits and avoiding stress. People suffering from hypertension should not smoke or drink alcohol.

  • Pharmacological Treatment

The aforementioned procedure is naturally accompanied by pharmacotherapy. The selection of medicine depends on the stage, prognosis and patient's age. In secondary hypertension, initial complications are treated; in primary hypertension, symptoms are treated, overall condition and vascular patency improve and pressure values return to normal. During the onset of the illness, the doctor usually prescribes one type of medicine (betablockers, diuretics, vasodilators, ACE inhibitors, alpha blockers). Further on, combinations of these are used; they subsequently complement each other and block undesirable side effects.

How to Lower Hypertension with Correct Habits?

It is therefore clear that you can lower your high blood pressure through better lifestyle. Whether you have had this illness diagnosed or you observe mild problems that indicate hypertension may be slowly onsetting, it pays off to invest time and effort to improve your own health. You will definitely not make things worse with healthier diet. What foods are better and what foods should you avoid?

  • green vegetables
  • salt
  • fruits
  • eggs
  • diuretic foods
  • mature cheeses
  • detoxicating drinks
  • energy drinks
  • legumes
  • coffee
  • garlic
  • saturated fats
  • celery
  • alcohol
  • pumpkin
  • proteins
  • pears
  • meat products
  • grapefruits
  • salami
  • fibre
  • hot spices
  • potassium
  • red meat
  • calcium
  • carbonated sugared drinks
  • magnesium
  • sugary food
  • fish
  • ready-made food
  • onions
  • white flour bread
  • chicken meat


  • wholemeal bread


  • only quality oil (olive, flax, sesame)


Let Us Also Remind Healthy Lifestyle Requirements:


  • do not stress
  • if overweight, lose weight
  • enjoy plenty of quality sleep
  • have both active and passive rest
  • do not overeat
  • spend some time in the countryside
  • be optimistic
  • do not overwork yourself
  • do not smoke, do not drink alcohol
  • enjoy colourful diet


Herbs Can Also Help Lowering High Blood Pressure

You can support both treatment and prevention with herbs which lower the influence of risk factors and improve the condition of blood vessels. In this regard, the following herbs are recommended:


  • hibiscus
  • hawthorn
  • mistletoe
  • hop
  • valerian
  • ginseng
  • balm


You can get pills with extracts of these natural helpers. If you prefer simple preparation, you can make teas and extracts from fresh or dried herbs.

Tip: Another way to lower your high blood pressure is aromatherapy (e.g. lavender) and relaxation techniques relaxing both body and mind (e.g. massages and acupuncture).

High blood pressure (commonly called "a silent killer") is a great risk, especially at the present where people are always in a hurry and too busy to pay attention to the signals of their body. However, hypertension is one of the life-threatening diseases that are not to be underestimated. Remember that it is always better to invest effort into prevention than into subsequent treatment, as with any other illness. Adjust your lifestyle according to these recommendations and minimize the risk you will be affected with hypertension.

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