Updated: Sep 23
Previous guidelines identified high blood pressure as ≥ 140/90 mm Hg. This guideline now defines high blood pressure as anyone with systolic blood pressure (SBP) ≥ 130 mm Hg or diastolic blood pressure (DBP) ≥ 80 mm Hg.
Source: Nov. 13, 2017, Science News, 2017 Hypertension Clinical Guidelines.
Healthy Ping’s remedies and suggestions:
A healthy lifestyle will help control blood pressure, even if you are on medication for hypertension.
Cut down salt intake: a healthy adult should have no more than 2400mg of sodium per day. Limiting salt to1500 mg a day will dramatically reduce blood pressure. Avoid eating processed foods; they have high salt content. (Suggested by Mayo Clinic)
Do not eat salty or sweet foods at night: they cause water retention, and then the blood pressure becomes higher the following day.
Beneficial Vegetables and fruit: Celery, Tung Qwa (wax gourd), and watermelon, the white part are natural diuretics. They help the kidneys eliminate sodium and water, decrease blood volume and reduce blood pressure. Celery also contains active compounds called phthalides that relax the artery muscles, dilate the vessels and lower the blood pressure. Phthalide also gives celery its unique aroma and taste.
Hibiscus tea: soak five hibiscus flowers or one hibiscus tea bag in 1 cup hot water for 10 minutes, cool down and drink once or twice a day. It can help lower blood pressure and cholesterol levels.
Healthy diet: Eat more fruits, vegetables, whole grains, and low-fat dairy foods. Healthyping’s drinks provide plenty of good nutrients, calcium, magnesium, and potassium to maintain normal blood pressure and keep a healthy weight. (Check green drink & red drink at www.healthyping.com)
Keep a healthy weight: losing even 5 pounds can lower blood pressure for hypertension and be overweight. (Suggested by Mayo Clinic)
Routine workout: Regular physical activity helps to lose weight and lower blood pressure. Suggest aerobic exercise for 30 minutes a day. Walking on an elliptical machine and swimming are excellent exercises that won’t hurt the joints.
Exercise with slow motion and deep breathing: Tai Ji, Yoga, and Pilates provide gentle stretching, slow motion, deep breathing, and meditation to relax the mind and body and control hypertension.
Limit alcohol: alcohol can raise blood pressure, but red wine benefits general health. According to www.healthcastle.com, drinking red wine lowers the risk of a heart attack for middle-aged people by 30 to 50 percent. Drinking 4 oz or less every day of red wine seems OK.
Don’t smoke Tobacco damages the blood vessel walls and speeds up the hardening of the arteries. It is crucial to quit if you smoke. Acupuncture & acupressure can help.
Reduce stress as much as possible: stress can raise blood pressure. Deep breathing and counting to 20 can help you calm down when you’re upset. Getting plenty of sleep is the best way to relax. Falling to sleep before 10 pm is suitable for liver and immune system recovery—acupuncture and Meridian massage help cope with stress and hypertension.
Monitor your blood pressure at home: take your blood pressure at the same time every morning to make sure your medication is working. If needed, you can call your doctor for any changes. During fall and winter, you should check your blood pressure in the morning and evening to prevent seasonal hypertension and stroke.