About-Cardio
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We provide our users the most up-to-date and accurate information on the treatment and prevention of cardio pathologies in accordance with current American and European clinical guidelines.
The information provided on this website is for educational purposes only and should not be considered medical advice. Always consult a licensed physician for diagnosis and treatment.
Ways to Lower Blood Pressure
Introduction
High blood pressure, or hypertension, is a common condition that increases the risk of heart disease, stroke, and kidney failure. Managing blood pressure effectively can significantly improve your overall health and reduce complications.
Lifestyle Changes
1. Healthy Diet
- Follow the DASH diet (Dietary Approaches to Stop Hypertension), which includes:
- More fruits and vegetables
- Whole grains
- Lean proteins (fish, poultry)
- Low-fat dairy
- Reduced sodium intake
- Avoid processed foods, which are high in salt and unhealthy fats.
2. Regular Physical Activity
- Engage in at least 150 minutes of moderate exercise per week, such as:
- Brisk walking
- Cycling
- Swimming
- Physical activity strengthens the heart, allowing it to pump blood with less effort.
3. Weight Management
- Losing even a small amount of weight can significantly reduce blood pressure.
- Maintain a healthy Body Mass Index (BMI) between 18.5 and 24.9.
4. Reduce Sodium Intake
- Limit sodium to less than 2,300 mg per day (ideal: 1,500 mg per day for high-risk individuals).
- Use fresh herbs instead of salt for seasoning.
5. Limit Alcohol Consumption
- Men: No more than 2 drinks per day.
- Women: No more than 1 drink per day.
6. Quit Smoking
- Smoking raises blood pressure and damages blood vessels.
- Seek medical help if needed (nicotine patches, therapy, etc.).
7. Manage Stress
- Practice relaxation techniques such as:
- Meditation
- Deep breathing
- Yoga
- Engage in hobbies and social activities.
Medical Treatment
1. Medications
- If lifestyle changes are not enough, doctors may prescribe:
- Diuretics – Help eliminate excess sodium and water.
- ACE inhibitors – Relax blood vessels.
- Beta-blockers – Reduce heart rate and workload.
- Calcium channel blockers – Prevent blood vessels from narrowing.
- Always take medications as prescribed.
2. Regular Monitoring
- Check blood pressure at home or during doctor visits.
- Maintain a blood pressure goal of < 130/80 mmHg for most adults.
Conclusion
By making healthy lifestyle choices, monitoring your blood pressure, and following medical advice, you can effectively lower your blood pressure and reduce the risk of serious cardiovascular diseases.
Source recommendations
1. American Heart Association (AHA) Guidelines on Hypertension
- https://www.ahajournals.org/doi/10.1161/hyp.0000000000000065
- https://www.heart.org/en/health-topics/high-blood-pressure
- https://professional.heart.org/en/science-news/2017-hypertension-clinical-guidelines
- https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/monitoring-your-blood-pressure-at-home
- https://www.acc.org/Latest-in-Cardiology/Articles/2024/02/05/11/43/2023-ESH-Hypertension-Guideline-Update
2. European Society of Cardiology (ESC) Guidelines for Hypertension Management
- https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/Elevated-Blood-Pressure-and-Hypertension
- https://academic.oup.com/eurheartj/article/45/38/3912/7741010
- https://pubmed.ncbi.nlm.nih.gov/37345492/
- https://academic.oup.com/eurheartj/article/39/33/3021/5079119
- https://www.acc.org/Latest-in-Cardiology/Articles/2024/02/05/11/43/2023-ESH-Hypertension-Guideline-Update
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If you or your loved ones experience any of these symptoms, you should consult a doctor in time. Remember that self-medication can be dangerous, and timely diagnosis will preserve the quality and life expectancy.
The heart is an organ that does not know how to "keep silent" if something goes wrong. Chest pain, shortness of breath, swelling, dizziness, and rhythm disturbances are the symptoms that require our attention. The best prevention of heart disease is careful attention to your health, regular checkups with a doctor, and a healthy lifestyle. Take care of your heart, and it will serve you for many years!
Our advantages:
Best practices from USA, EU and Japan
Our answers to your questions are based on the clinical recommendations of countries with the most developed healthcare systems in the field of cardiology in the USA, the EU and Japan.
Always up-to-date information
On a daily basis, we monitor for you all new scientific research publications in leading scientific journals on medical issues of interest to you.
We monitor all innovations and changes in the field of cardiac disease treatment on a daily basis.
We monitor all innovations and changes in the field of cardiac disease treatment on a daily basis.
Get second opinion
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The most comprehensive and up-to-date collection of free cardiology materials
Our website contains the most comprehensive and up-to-date collection of free cardiology materials in your country.
Every 3-5 years, half of the scientific approaches to treatment in the field of cardiology are reviewed as a result of specialized scientific discoveries. With us, you don't have to wait these years to learn about the best ways to treat you and your loved ones.
Every 3-5 years, half of the scientific approaches to treatment in the field of cardiology are reviewed as a result of specialized scientific discoveries. With us, you don't have to wait these years to learn about the best ways to treat you and your loved ones.