Blood Pressure(Hypertension) : How to reduce High Blood Pressure?
How to reduce high blood pressure?
Why blood pressure important to us:
To maintain ideal blood pressure levels, it's crucial to incorporate healthy lifestyle habits like a balanced diet, frequent exercise, stress management, and regular blood pressure checks. Monitoring blood pressure is a preventative action that enables people to make knowledgeable decisions to safeguard their cardiovascular and general health.
Normal blood pressure ranges include:
Normal blood pressure for adults lies within a specific range. Systolic pressure (the higher value) and diastolic pressure (the lower value) are the two values that make up the readings, which are represented in millimeters of mercury (mm of Hg). Following is the standard classification:
Normal Range- 120mm of Hg for the systolic and 80mm of Hg for the diastolic.
Stages of Hypertension (High Blood Pressure)
Depending on how severe it is, hypertension is divided into several phases. In 2017, the American College of Cardiology and the American Heart Association changed the classification criteria for blood pressure. Most people agree on the classification shown below:
1 Increased Blood Pressure/Elevated Blood Pressure:
Systolic pressure: 120–129mm of Hg
Diastolic: 80mm of Hg or less
This stage highlights lifestyle modifications to stop advancement and suggests an increased chance of developing hypertension.
2. Stage 1 hypertension
Systolic pressure: 130 to 139mm of Hg
Diastolic pressure: 80–89mm of Hg
For people with additional risk factors or medical disorders, medication may be considered together with lifestyle changes.
3. Stage 2 hypertension:
Systolic: 140mm of Hg or less
Diastolic pressure: 90mm of Hg
Medication and lifestyle modifications are frequently advised to control blood pressure and lower cardiovascular risk.
Hypertension crisis:
In addition to the stages listed above, there is a hypertensive crisis category in the stages mentioned above that needs prompt medical intervention. Extremely high blood pressure that may cause organ damage characterizes a hypertensive crisis. There are two subcategories within it:
1. Hypertensive Urgency
Systolic: > 180mm of Hg
Diastolic:> 120mm of Hg
Even if the blood pressure is very high, no signs of acute organ damage are present. Careful observation and quick action are still required.
2. Hypertensive Emergency
Systolic: > 180mm of Hg
Diastolic:> 120mm of Hg
Because there is evidence of organ damage, such as a heart attack, stroke, kidney failure, or aortic dissection, this circumstance necessitates prompt medical intervention.
Why Increase Blood Pressure?
Lifestyle Factor ( Diet ) -Consuming a lot of sodium (salt) can make you retain water and make your blood pressure go up. Low-potassium, low-calcium, and low-magnesium diets can also cause of hypertension.
Inactivity: Regular inactivity can cause weight gain and cardiovascular issues, both of which can lead to high blood pressure.
Obesity: High blood pressure risk is increased by being overweight or obese. More oxygen and nutrients are needed by fat tissue, which increases blood flow and pressure.
Consumption of alcohol: Drinking too much alcohol can cause blood pressure to rise. Alcohol consumption should be kept to a minimum to maintain healthy blood pressure.
How does Green Tea Decrease Blood Pressure?
Due to its many bioactive components, particularly catechins, a class of flavonoid antioxidants, green tea has been investigated for its potential to decrease blood pressure. There are multiple mechanisms at work in the process by which green tea may help lower blood pressure:
1. Vasodilation:
It has been demonstrated that green tea catechins, in particular epigallocatechin gallate (EGCG), encourage the relaxation and dilation of blood vessels. This may result in enhanced blood flow and decreased artery resistance, which in turn may assist in lowering blood pressure.
2. Production of Nitric Oxide:
Nitric oxide (NO), a chemical that is essential for widening blood arteries and enhancing endothelial function, can be stimulated by green tea catechins.
Increased NO generation contributes to optimal blood pressure levels by maintaining adequate blood vessel tone and flexibility.
3. Antioxidant Function:
Green tea contains catechins, an antioxidant that assists the body in scavenging damaging free radicals. Oxidative stress can cause blood vessel damage and inflammation, which could be a factor in high blood pressure. Green tea may shield blood vessels and assist maintain healthy blood pressure by lowering oxidative stress.
4. Effects on Inflammation:
Numerous health problems, including hypertension, are correlated with chronic inflammation. The catechins in green tea have been demonstrated to have anti-inflammatory qualities, which may help to enhance blood vessel health and lower blood pressure.
5. Regulation of the Renin-Angiotensin System:
A hormonal pathway known as the renin-angiotensin system (RAS) has a considerable impact on blood pressure control. According to some research, green tea catechins may have an impact on this system, resulting in less angiotensin II being produced. Angiotensin II is a hormone that can constrict blood vessels and raise blood pressure.
6. Enhanced Endothelial Function:
A healthy blood pressure is maintained in large part by the endothelium, the inner lining of blood vessels. By encouraging the release of vasodilatory molecules like nitric oxide and decreasing vasoconstrictive factors, green tea components can assist improve endothelial function.
7. Decreases Sympathetic Nervous System Activity:
An active sympathetic nervous system can be a factor in high blood pressure. According to certain research, green tea catechins may aid in modulating this activity, which would then result in a reduction in sympathetic tone overall and a lowering of blood pressure.
It's crucial to remember that even when there is, The benefits of green tea on blood pressure can vary from person to person and may not be as strong as pharmaceutical therapies for hypertension, according to a promising study. In addition, variables including dosage, frequency of consumption, individual metabolism, and lifestyle factors can have an impact on how much green tea affects blood pressure overall.
Disclaimer:
A healthcare practitioner should be consulted if you're thinking about drinking green tea as part of a blood pressure-lowering plan, especially if you have any pre-existing issues or are taking any drugs. Consuming green tea should be a part of a healthy, balanced lifestyle that also involves eating the right foods, getting regular exercise, and managing stress.