Lower Blood PressureTypes of Blood Pressure Medications
Many high blood pressure medications are available. Most options fall within these eight categories.
Diuretics
You may also hear diuretics called “water pills”. They increase the elimination of sodium and water by the kidneys. This decreases blood vessel fluid volume, which reduces pressure against artery walls, thereby lowering blood pressure.
The three classes of diuretic drugs include thiazide, loop, and potassium-sparing.
Examples of diuretics include:
- Chlorothiazide (Diuril)
- Hydrochlorothiazide (Microzide)
- Furosemide (Lasix)
- Bumetanide
- Amiloride
- Eplerenone (Inspra)
Beta-blockers
This drug category may also be called beta-adrenergic blocking agents. Beta-blockers inhibit the effects of the hormone epinephrine (aka adrenaline), resulting in a slower, less forceful heartbeat. Beta-blockers can also promote vasodilation (i.e. widening of the blood vessels). These two actions results in reduced blood pressure.
Examples of beta-blockers include:
- Acebutol (Sectral)
- Atenolol (Tenormin)
- Metoprolol (Lopressor, Toprol-XL)
Lower Blood PressureSubstitute Lean Pork for Chicken or Fish to Lower Blood Pressure
The DASH (Dietary Approaches to Stop Hypertension) diet is a plan to lower blood pressure levels. This approach incorporates a diet low in saturated fat and rich in low-fat-dairy, fruits, and vegetable.
The DASH diet includes lean, unprocessed meats in appropriate serving sizes, with two or fewer servings consumed daily. One serving of meat equals three ounces. For a visual, three ounces is about the size of a deck of cards.
A study published in the American Journal of Clinical Nutrition compared the impact of lean, unprocessed pork consumption with chicken and fish as dominant protein sources within this diet plan. Researchers determined lean pork could effectively be incorporated into a DASH-style diet promoting lower blood pressure.
Keep in mind, this only applies to unprocessed lean pork, such as tenderloins or uncured ham with visible fat trimmed. Research does NOT support adding other cuts or types of pork products that are higher in fat and salt to a DASH diet promoting low blood pressure.
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Lower Blood PressureHow to Reduce Stress When You Don’t Have Time for Activity
When you are stressed your body releases stress hormones to prepare the body for “fight of flight”. This hormone release causes heart rate to increase and blood vessels to constrict. The combination leads to elevated blood pressure. With short term stress, this is a temporary rise in blood pressure that resolves itself once the stressful situation is resolved.
But what about when you live with chronic stress?
There is no direct scientific link between chronic stress and high blood pressure. However, stress is connected to many behaviors directly tied to high blood pressure and heart disease, such as consuming alcohol, lack of sleep, and overeating.
Physical activity for stress relief… but what if you don’t have time?
Being physically active is a proven method you can use to reduce stress levels. Activity triggers the brain to release “feel-good” chemicals to ease stress. Exercising and being active are also proven ways to lower blood pressure.
However, time and location may not always be conducive to employ activity to lower stress levels. Here are ten alternate techniques for reducing stress.
- Eat a healthy diet
Include foods rich in vitamins and minerals to counteract stress, such as fresh vegetables, fresh fruits, fish, and yogurt. - Avoid alcohol
This potential short term “fix” to alleviate stress can quickly turn into a long term problem. - Stop smoking.
Smokes may claim smoking reduces stress, but research shows those who smoke experience slightly higher stress levels than those who do not. - Get enough zzz’s.
Not getting enough sleep causes the body to release more of the stress hormone cortisol. Elevated cortisol levels increase risk of insulin resistance leading to obesity and diabetes. Plus, difficulties are always more challenging when you are sleep deprived, which equals increased levels of stress. - Decrease sugar and caffeine intake.
Tea, coffee, and cocoa contain neuro-stimulators, such as caffeine, which increase stress. You also want to avoid foods high in sugar to prevent additional increases in blood sugar… stress on its own triggers the body to raise blood sugar levels via cortisol release. - Meditate.
Meditation leads to reduced mental overload and a heightened sense of peace and balance, benefiting both emotional and overall health….as well as stress reduction. Keep in mind meditation take practice.
Tired of changes that don't last?
- Socialize.
Social support has a protective effect on health. When it comes to stress reduction friends and family provide essential support to allow you to relax and stress less. - Practice deep breathing.
Simply paying attention to your breathing and focusing on slow deep breaths can lead to relaxation and stress reduction. - Laugh
Laughter triggers physical changes within your body, stimulating organs and circulation while promoting muscle relaxation. A good laugh counteracts the body’s response to stress. - Change your thinking.
God grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference. Recognize what you can and cannot change. Don’t waste time (and damage your health!) on things you cannot change. Focus on what you can.
All the best,
Lisa Nelson RD
Image courtesy of blackzheep / FreeDigitalPhotos.net
Lower Blood PressureAn Alternative Method to Help Lower Blood Pressure
Article provided by guest contributor, Diane Isaac.
With high blood pressure being a major problem for people across the world, some readily available alternatives to lower blood pressure are often overlooked. This article will look at one particular method, which can help the overall wellbeing of individuals while also aiding to bring down their blood pressure.
While regular exercise without doubt helps lower blood pressure, using a sauna frequently has also been proven to aid in reducing blood pressure as well as reducing the chances of fatal cardiac events.
A study by Jari A. Laukkanen, M.D., Ph.D., working out of the University of Eastern Finland, Kuopio found that there’s an “association between sauna bathing and the risk of SCD, fatal coronary heart disease (CHD), fatal CVD and all-cause mortality in a group of 2,315 middle-aged men (42 to 60 years old) from eastern Finland.” The study concluded from its results that the men that visited saunas three times a week had a longer lifespan that those who didn’t, and had less cardiac problems later in life.
Lower Blood PressureHeart Health: Demystifying Blood Pressure
Infographic courtesy of Arxan Technologies.
Lower Blood PressureAggressively lower blood pressure to reduce heart disease risk 33%
One out of three U.S. adults, 33 percent, have high blood pressure. This equals around 70 million Americans.
About 65 percent over the age of 60 have high blood pressure.
High blood pressure increases your risk for heart disease and stroke. These are two leading causes of death in the U.S.
What is high blood pressure?
High blood pressure is defined as having a blood pressure at or above 140/90 mm Hg.
140 (top number) is your systolic reading.
90 (bottom number) is your diastolic reading.
Current guidelines for treating high blood pressure are to lower systolic blood pressure to below 140 mg Hg and below 130 mm Hg for adults with kidney disease or diabetes. The most commonly prescribed treatment is blood pressure medication, which can be effective, but includes potential side effects.
Would the benefits of lower blood pressure guidelines outweigh the cons associated with more aggressive treatment and higher medication dosage?
The Systolic Blood Pressure Intervention Trial (SPRINT) began in the fall of 2009, including 9300 participants 50 years of age or older. It is worth noting 28% of participants were over the age of 75. SPRINT is the first study to investigate the impact of maintaining a systolic blood pressure at a lower level than current guidelines and the impact on cardiovascular and kidney disease.
SPRINT investigators divided participants into two groups.