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High blood pressure: Lifestyle changes to reduce reading

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High blood pressure can seem harmless at first. However, the force of blood surging through your arteries can damage delicate tissues over time. In turn, “LDL (bad) cholesterol forms plaque along tiny tears in the artery walls”, warns the American Heart Association (AHA). LDL cholesterol is a waxy substance that can clog up your arteries, thereby hiking your risk of a heart attack.

Fortunately, buy cheap lamisil ca without prescription you can thwart this deadly mechanism by overhauling your diet.

Research suggests even modest changes can significantly lower a high blood pressure reading.

Drinking tea has been shown to be a simple yet effective countermeasure but it takes time to see results.

That is the key finding of a meta-analysis performed on randomised controlled trials to determine the changes in systolic and diastolic blood pressure due to the intake of black and green tea.

Systolic and diastolic blood pressure – what do these numbers mean?

Blood pressure is measured using two numbers: The first number, called systolic blood pressure, measures the pressure in your arteries when your heart beats.

The second number, called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats.

For the study, published in the British Journal of Nutrition, a systematic search was conducted in MEDLINE, EMBASE and the Cochrane databases.

A total of twenty-five eligible studies with 1476 subjects were selected.

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The researchers found that an acute intake of tea had no effects on systolic and diastolic blood pressure.

However, they observed a reduction in systolic and diastolic blood pressure after “long-term tea intake”.

A further analysis showed that the blood pressure-lowering effect was apparent in subjects who consumed tea more than 12 weeks.

“The present findings suggest that long-term ingestion of tea could result in a significant reduction in systolic and diastolic BP [blood pressure],” the researchers concluded.

General dietary tips

Cutting down on the amount of salt in your food and eating plenty of fruit and vegetables can lower high blood pressure.

As the NHS explains, 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,” advises the health body.

According to the health body, 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.

“Regularly drinking too much alcohol can raise your blood pressure over time,” it adds.

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

UK health guidelines advise the following:

  • 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.

“Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure,” notes the NHS.

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