How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally

How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally

How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally

How To Reduce Blood Pressure | How To Prevent Blood Pressure | How To Lower High Blood Pressure | Lifestyle | Diet

Hey, guys! This weeks video is about high blood pressure and how you can prevent getting it with simple yet effective lifestyle changes. Healthcare professionals refer to high blood pressure as the silent killer and for a good reason! High blood pressure increases risks of many diseases and shortens your life significantly.

WHAT IS HIGH BLOOD PRESSURE:
Blood pressure is measured in millimetres of mercury (mmHg) and is given as two figures:

Systolic pressure – The pressure when your heart pushes blood out.
Diastolic pressure – The pressure when your heart rests between beats.

As a general guide:
High blood pressure is considered to be 140/90mmHg or higher (or an average of 135/85mmHg at home)

Ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg

Low blood pressure is considered to be 90/60mmHg or lower.

A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you’re at risk of developing high blood pressure if you don’t take steps to keep your blood pressure under control.

HOW TO PREVENT HIGH BLOOD PRESSURE:
High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.

SALT \u0026 DIET:
Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The NHS Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet.

Salt raises your blood pressure. 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.

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. Aim to eat five portions of fruit and vegetables every day.

Eatwell guide link: https://www.nhs.uk/Livewell/Goodfood/…

ALCOHOL INTAKE:
Regularly drinking alcohol above recommended limits can raise your blood pressure over time.

Staying within these recommended levels is the best way to reduce your risk of developing high blood pressure:

Men and women are advised not to regularly drink more than 14 units a week. Spread your drinking over three days or more if you drink as much as 14 units a week.

Find out how many units are in your favourite drink and get tips on cutting down: https://www.nhs.uk/Livewell/alcohol/P…

GET ACTIVE \u0026 LOSE WEIGHT:
Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

Regular exercise can also help you lose weight, which will also help lower your blood pressure.

Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.

CUT DOWN CAFFEINE:
Drinking more than four cups of coffee a day may increase your blood pressure. If you’re a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.

STOP SMOKING:
Smoking doesn’t directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke.

Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.

SLEEP:
Long-term sleep deprivation is associated with a rise in blood pressure and an increased risk of hypertension. It’s a good idea to try to get at least six hours of sleep a night if you can.


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ABOUT ME:
Prescribing Media Pharmacist | Bringing Science Through New Film Every Monday | Extreme Optimist

I’m a British - Persian - Iranian prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.

DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.


Content

4.46 -> it's much better to prevent high blood pressure than to take a pill once it's already there
9.16 -> let's learn what to do
10.74 -> so when we look at blood pressure there's two numbers but let me get my board out
14.66 -> so I can explain it better to you
17.88 -> okay so the top number is called systolic which is the pressure on your arteries
22.3 -> during maximal contraction of your heart
24.68 -> and the bottom number is called diastolic which is the pressure on your arteries
28.54 -> when your heart is completely relaxed
30.48 -> and if your blood pressure is constantly over 140/90
37.74 -> then make sure to visit your doctors surgery so they can do a 24-hour blood pressure test on you
42.94 -> high blood pressure damages your blood vessels throughout your entire body
46.6 -> from your brain, to your eyes, to your lungs, to your heart, to your kidneys and many more
51.88 -> normally I don't like to be the healthcare professional who's all doom and gloom
55.42 -> but it's really important to say that having high blood pressure can significantly increase your risk of having a
61.38 -> heart attack
62.58 -> a stroke
64.58 -> heart disease
66.04 -> and even kidney disease
67.42 -> which is why high blood pressure is known as the silent killer
70.94 -> because you have no symptoms until you have some serious complications
74.78 -> and it's been shown that having your blood pressure well controlled
77.6 -> can reduce the risk of you having a heart attack or a stroke by 30%
82 -> now there are lifestyle changes that you can make to lower your blood pressure naturally
86.34 -> and they work exceptionally well to prevent you from getting high blood pressure so let's begin
91.52 -> the two bad habits that have proven to increase your blood pressure are
95.28 -> heavy alcohol consumption and smoking
97.64 -> and when we say heavy alcohol consumption
99.94 -> that means that you're drinking more than 14 units per week
103.54 -> and to help you calculate this I've left a link in the description below
106.98 -> when we speak about smoking we mean smoking in any amount
110.26 -> so do not smoke and do not drink heavily if you don't want high blood pressure
115.52 -> salt! just by reducing your intake to one teaspoon a day which is equivalent to 6 grams
122.24 -> has been proven to reduce your blood pressure
124.76 -> sleep! sleep deprivation has been shown to increase our blood pressure
129.6 -> so try and get a minimum of 6 hours per night
133.08 -> coffee! if you drink more than four cups a day it could increase your blood pressure
137.9 -> so if you're a big fan of coffee, tea or any other drinks that contain caffeine try to cut down
143.5 -> and this is just water
145.48 -> be more active so it's 30 minutes of moderate-intensity exercise for at least five days per week
150.66 -> and that also helps you reduce weight, which all helps you reduce your blood pressure
154.76 -> and it's really cold so I'm going to get back to my running
157.58 -> the NHS have also done a really good guide and it's called the "eat well guide"
162.14 -> and in this it gives you a breakdown of what to eat, how much to eat
165.92 -> and how to fit your five a day of fruit and veg now all of these have been shown to help lower blood pressure
172.28 -> so feel free to check it out link is in the description below
175.52 -> and I always tell patients that it's much better to prevent getting high blood pressure
180.6 -> than to take a pill for it once it's already there
183.46 -> so follow these tips, live a healthy lifestyle and hopefully you won't get high blood pressure
189.56 -> thanks for watching please make sure to like, comment and tag friends who'll find this information useful
195.66 -> hey guys thanks for watching this week's video make sure to click that
198.8 -> like, follow or subscribe button now to stay up to date with new weekly videos
203.64 -> it's been snowing and it's really cold but we need to get the exercise in so keep up exercising guys
213.24 -> right that's the one
214.38 -> I think this will look okay, sleep!
218.22 -> pressure test to make sure they can test if you have blood pressure (LAUGHTER)

Source: https://www.youtube.com/watch?v=H4fsQCWpzTA