how to lower a blood pressure reading?
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['Increase activity and exercise more. ... ', "Lose weight if you're overweight. ... ", 'Cut back on sugar and refined carbohydrates. ... ', 'Eat more potassium and less sodium. ... ', 'Eat less processed food. ... ', 'Stop smoking. ... ', 'Reduce excess stress. ... ', 'Try meditation or yoga.']
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In the morning, take your blood pressure before eating, as digesting food can lower your blood pressure. If you must eat first, wait 30 minutes after eating before taking a measurement. Bathroom. A full bladder can give you an elevated reading.
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['Take your blood pressure if you suspect you have a hypertensive crisis.', 'If it is over 180/120 mm Hg, rest for 5 minutes.', 'Take your blood pressure again.']
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['Get regular checkups. Your doctor will measure your blood pressure, pulse, and other “vitals” during your physical exam. ... ', 'Lower your salt/sodium intake. ... ', 'Make healthy lifestyle changes. ... ', 'Take your medication as directed.']
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Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity.
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Eat a healthy diet Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.
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['Avoid tobacco, alcohol, exercise, and caffeine a half hour before you take a reading.', 'Find a quiet place and sit in a comfortable chair. ... ', "Follow your monitor's instruction booklet to position the cuff properly and inflate it. ... ", 'Check the readings. ... ', 'Finally, establish a routine for checking your blood pressure at home.']
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Exercise is powerful medicine. Walking briskly for 30 minutes to 45 minutes, five or six days a week, can lower your blood pressure up to 10 points.
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Take your blood pressure before exercise, or you might get an elevated reading. Meals. In the morning, take your blood pressure before eating, as digesting food can lower your blood pressure. If you must eat first, wait 30 minutes after eating before taking a measurement.
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['Eat more salt. Contrary to popular advice, low-sodium diets are not good for everyone with blood pressure problems. ... ', 'Avoid alcoholic beverages. ... ', 'Discuss medications with a doctor. ... ', 'Cross legs while sitting. ... ', 'Drink water. ... ', 'Eat small meals frequently. ... ', 'Wear compression stockings. ... ', 'Avoid sudden position changes.']
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According to the national guidelines and recent research, losing weight can lower both systolic and diastolic blood pressure -- and potentially eliminate high blood pressure. For every 20 pounds you lose, you can drop systolic pressure 5-20 points.
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For many people, chronic low blood pressure can be effectively treated with diet and lifestyle changes. Depending on the cause of your symptoms, your doctor may tell you to increase your blood pressure by making these simple changes: Eat a diet higher in salt. Drink lots of nonalcoholic fluids.
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Exercise regularly If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing.
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Apple Watch alone cannot take a blood pressure reading. The only medically accurate and validated way to do so today is by stopping the blood flow by inflating a blood pressure cuff around your upper arm and then deflating it while listening for changes in your arteries.
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Exercise regularly. Walking briskly for 30 minutes to 45 minutes, five or six days a week, can lower your blood pressure up to 10 points. We recommend combining an aerobic activity that you enjoy - such as walking, swimming, running or biking - with some type of resistance exercise, such as lifting light weights.
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["Focus on fluids. Drink water throughout the day; don't wait until you're thirsty. ... ", "Shake some salt. If you don't have high blood pressure, try eating more salty foods or drinking tomato juice or sports drinks.", 'Support your legs or lower belly. ... ', 'Get a leg up.']
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['Start eating a low-fat and low-salt diet.', 'Lose weight, if you need to.', 'Begin a regular exercise program.', 'Learn to manage stress.', 'If you smoke, quit.', 'Drink alcohol in moderation, if at all.']