Blood Pressure Guide


What Is Blood Pressure?

  • Blood pressure is the force of blood pressing against the walls of your arteries.
  • When it’s too high, it is called hypertension and raises the heart’s workload and can cause serious damage to the arteries.
  • Over time, uncontrolled high blood pressure increases the risk of heart disease, stroke, and kidney disease.

Hypertension Symptoms

  • High blood pressure is called a silent killer because it may have no symptoms for years.
  • In fact, one in five people with the condition don’t know they have it.
  • It can quietly damage the heart, lungs, blood vessels, brain, and kidneys if left untreated.
  • It’s a major risk factor for strokes and heart attacks.

The Normal Blood Pressure

  • Normal blood pressure readings are near 120/80, while higher results over time can indicate hypertension.
  • The top number (systolic) shows the pressure when your heart beats.
  • The lower number (diastolic) measures pressure at rest between heartbeats, when the heart refills with blood.
  • Occasionally, kidney or adrenal gland disease can lead to hypertension.

Prehypertension: A Warning Signs

  • Almost one-quarter of the population have pre-hypertension.
  • Their blood pressure is consistently just above the normal level — falling anywhere between 120 and 139 for systolic pressure or 80 to 89 for the diastolic pressure.
  • People in this range have twice the risk of developing heart disease than those with a lower reading.

The Hypertension Danger Zone

  • The high blood pressure readings average 140/90 or higher though you may still have no symptoms.
  • At 180/110 and higher, you may be having a hypertensive crisis.
  • A hypertensive crisis can lead to a stroke, heart attack, kidney damage, or loss of consciousness.
  • Symptoms of a hypertensive crisis can include a severe headache, anxiety, nosebleeds, and feeling short of breath.

Who Gets High Blood Pressure?

  • Up to the age of 45, more men have high blood pressure than women.
  • It becomes more common for both men and women as they age, and more women have hypertension by the time they reach 65.
  • You have a greater risk if a close family member has high blood pressure or if you are diabetic.
  • About 60% of people with diabetes have high blood pressure.
  • Diet and excessive weight can play a role, as well.

Hypertension and Sodium

  • Sodium, a major component of salt, can raise blood pressure by causing the body to retain fluid, which leads to a greater burden on heart.
  • It is recommended to eat less than 1,500 milligrams of sodium per day.
  • You’ll need to check food labels and menus carefully.
  • Processed foods contribute up to 75% of our sodium intake.
  • Canned soups and lunch meats are prime suspects.

Hypertension and Stress

  • Stress can also make your blood pressure spike.
  • Stress may affect risk factors for heart disease, so it may also have an indirect connection to the hypertension.
  • Stress may lead to other unhealthy habits, such as poor diet, alcohol use, or smoking, which can contribute to high blood pressure and heart disease.

Hypertension and Weight

  • Being overweight places a strain on the heart and increases the risk of high blood pressure.
  • That’s why, the diets to lower blood pressure are often designed to control calories.
  • They typically call for cutting fatty foods and added sugars, while increasing fruits, vegetables, lean protein, and fiber.
  • Even losing 10 pounds can make a difference.

Hypertension and Alcohol

  • Drinking alcohol can also increase the blood pressure.
  • Guidelines from the American Heart Association state that if you drink alcohol, you should limit the amount to no more than two drinks a day for men, or one a day for women.
  • They define a drink as one 12-ounce beer, four ounces of wine, 1.5 ounces of 80-proof spirits, or one ounce of 100-proof spirits.

Hypertension and Caffeine

  • If caffeine can make you jumpy, can it also raise your blood pressure?
  • It might have a temporary effect, but studies haven’t shown any link between caffeine and the development of hypertension.
  • You can safely drink one or two cups a day, according to the American Heart Association.

Hypertension and Pregnancy

  • Gestational hypertension is a kind of high blood pressure that occurs in the second half of pregnancy.
  • Without treatment, it may lead to a serious condition called preeclampsia that endangers both the mother and baby.
  • The condition can limit blood and oxygen flow to the baby and can affect  the mother’s kidneys and brain.
  • After the baby is born, the mother’s blood pressure usually returns to its normal level.

Hypertension and Medicine

  • Cold and flu medicines that contain decongestants are one of several classes of medicine that can cause your blood pressure to rise.
  • Others include NSAID pain relievers, steroids, diet pills, birth control pills, and some antidepressants.
  • If you have high blood pressure, talk to you doctor about what medicines and supplements you are taking that may affect blood pressure.

‘White Coat’ Hypertension

  • People may have a high reading in the doctor’s office, because they’re nervous.
  • Some will only have blood pressure readings periodically and may have a higher chance of developing high blood pressure.
  • To get a more accurate reading, take your blood pressure at home, chart your readings, and share them with your doctor.
  • It is also a good idea to bring in your home monitor in for a check of the device and technique.

Hypertension and Children

  • While hypertension is more often a problem for older people, but children can also have high blood pressure.
  • “Normal” blood pressure varies based on a child’s age, height, and sex, so your doctor will need to tell you if there is a concern.
  • Children are at greater risk if they are overweight, have a family history of the illness.


  • Regular exercise helps lower your blood pressure.
  • Adults should get about 150 minutes of moderate-intensity exercise every week.
  • That could include gardening, walking briskly, bicycling, or other aerobic exercise.
  • Muscle-strengthening activities are recommended at least two days a week and should work all major muscle groups.

Stop Smoking

  • People start smoking to reduce stress but actually it opens the door to enter into endless loop of many other additional illnesses including stress.
  • Smoking also results in reduced arteries and enlarged size of the heart.
  • Stopping the smoking will close one door of entrance into the Hypertension environment.
  • Giving up smoking can reduce the risk of developing many other health problems as well.

The DASH Diet

  • The blood pressure can be controlled by switching to a balanced diet.
  • The DASH Diet (Dietary Approaches to Stop Hypertension) involves eating more fruits, vegetables, whole-grain foods, low-fat dairy, fish, poultry, and nuts.
  • Eat less red meat, sweets, and saturated fats.
  • Reducing sodium in your diet can also have a significant effect.

More Urination

  • Diuretics are often the first choice if diet and exercise changes aren’t enough.
  • Also called “water pills,” they help the body shed excess sodium and water to lower blood pressure resulting in urination more often.
  • Some diuretics may deplete your body’s potassium, causing muscle weakness, leg cramps, and fatigue.
  • Some can increase blood sugar levels in diabetics.
  • Erectile dysfunction is a less common side effect.


  • Beta-blockers work by slowing the heart beat rate, so that the heart doesn’t have to work as hard.
  • They are also used to treat other heart conditions, such as an abnormal heart rate called arrhythmia.
  • They may be prescribed along with other medications.
  • Side effects can include insomnia, dizziness, fatigue, cold hands and feet, and erectile dysfunction.

ACE Inhibitors

  • ACE inhibitors reduce your body’s supply of angiotensin-II, a substance that makes blood vessels contract and narrow.
  • The result is more relaxed, open (dilated) arteries, as well as lower blood pressure and less effort for your heart.
  • Side effects can include a dry cough, skin rash, or dizziness, and high levels of potassium.
  • Women should not become pregnant while taking an ACE inhibitor.


  • Instead of reducing your body’s supply of angiotensin-II, these drugs block receptors for angiotensin — as if placing a shield over a lock.
  • This blockade prevents the chemical’s artery-tightening effects, and lowers your blood pressure.
  • ARBs can take several weeks to become fully effective.
  • Possible side effects include dizziness, muscle cramps, insomnia, and high levels of potassium.
  • Women should not become pregnant while taking this medication.

Calcium Channel Blockers

  • Calcium channel blockers slow the movement of calcium into the cells of the heart and blood vessels.
  • Since calcium causes stronger heart contractions, these medications ease the heart’s contraction and relax the blood vessels.
  • They can cause dizziness, heart palpitations, swelling of the ankles, and constipation.
  • Take them with food or milk and avoid grapefruit juice and alcohol because of possible interactions.

Other Medications

  • Other medications that relax the blood vessels include vasodilators, alpha blockers, and central agonists.
  • Side effects can include dizziness, a fast heart beat or heart palpitations, headaches, or diarrhea.
  • Your doctor may suggest them if other blood pressure medications are not working well enough or if you have another condition.

Complementary Therapies


  • It can put your body into a state of deep rest, which can lower your blood pressure.
  • Yoga, tai chi, and deep breathing also help.
  • These relaxation techniques should be combined with other lifestyle changes, such as diet and exercise.
  • Be aware that herbal therapies may conflict with other medications you take, and some herbs actually raise blood pressure.
  • Tell your doctor if you take herbal or other dietary supplements.

Sleeping Well:

  • Sleep well for 6-8 hours a day and this count can be completed before sun rising.
  • Sleeplessness disturbs your blood pressure levels.

Nontraditional Ways

Special Green Tea:

  1. th part of Betel leaves (پان پتا)
  2. Two dried Plums (آلو بخارا)
  3. Small piece of Ginger (ادرک)
  4. Few branches of green Mint (پودینہ)
  5. Few dried seeds of Pomegranate (انار)Anardana
  • Boil all above in 1 cup of water, and drink early in the morning like bed-tea. It will control your Cholesterol as well.

اسپیشل سبزقہوہ

پان کا پتہ، ایک چوتھائی، خشک آلو بخارہ، دو عدد، چند ادرک کے چھوٹے ٹکڑے ، سبز پودینے کی چند شاخیں، تھوڑا سا خشک اناردانہ

مندرجہ بالا سب چیزوں کو ڈیڑھ کپ پانی میں ابال کر قہوہ بنائیں، اور روزانہ خالی پیٹ پی لیں۔ یہ آپ کے کولیسٹرول اور بلڈ پریشر کو نارمل رکھنے میں مدد کرے گا۔

Vein Opening – Natural Way

  • Arrange the following:
    1. Lemon juice 1 cup
    2. Ginger juice 1 cup
    3. Garlic  juice 1 cup
    4. Apple vinegar 1 cup
  • Mix all above and boil in light flame approximately for half hour.
  • When it becomes 3 cups, take it out and keep it for cooling.
  • After cooling, mix 3 cups of natural honey and keep it in bottle.
  • Every morning before breakfast use one table spoon regularly.
  • Your blockage of Vein’s will open and your BP and heart will be quit normal. (No need any Angiography or By-pass)

بند شریانیں کھولنے کا قدرتی طریقہ

لیموں کا جوس۔۔۔ ایک کپ، ادرک کا جوس۔۔۔ ایک کپ، لہسن کا جوس۔۔۔ ایک کپ، سرکہ سیب۔۔۔ ایک کپ

مندرجہ بالا تمام چیزوں کو ملائیں اور تقریباً آدھے گھنٹے تک ہلکی آنچ پر پکائیں۔ جب یہ تین کپ رہ جائے تو اسے ٹھنڈا ہونے کے بعد تین کپ اصلی شہد ملائیں۔ اس مکسچر کو شیشے کے جار یا بوتل میں ڈال کر رکھ لیں۔ روزانہ صبح خالی پیٹ ایک یا دو کھانے کے چمچ استعمال کریں۔ آپ کی بند شریانیں کھل جائیں گی، بلڈ پریشر نارمل ہو جائے گا، اورکسی بائی پاس کی ضرورت نہ رہے گی۔

Drink Pomegranate Seeds Juice or Tea:

Pomegranate JuiceDrink one or half glass of juice from fresh Pomegranates or take Pomegranate Seeds (اناردانہ), boil it and drink it empty stomach.

It can help you lowering the Blood Cholesterol and opening the blocked heart veins.

انار کا جوس یا اناردانہ کا قہوہ

ایک یا آدھا گلاس تازہ انار کا جوس روزانہ خالی پیٹ پی لیں، یا خشک اناردانے کا قہوہ روزانہ صبح خالی پیٹ پی لیں۔ یہ بھی آپ کے بلڈ پریشر کو کنٹرول کرے گا، اور بند شریانیں کھولنے میں بھی مدد گار ہوگا۔

Drink The Mixture:

  1. Carder (Quince) seeds (بیہہ دانہ)
  2. Gum of Sterculia Urens (گوند کتیرا)
  3. Basil seeds (تخم بلنگو)
  • Soak all above items in cold water at night and drink early in the morning after mixing them well.

بھگوئیں اور پی جائیں

بیہہ دانہ، گوند کتیرا، تخم بلنگو

مندرجہ بالا تمام چیزوں کو سادہ پانی میں رات کو بھگو دیں اور صبح اچھی طرح ملا کر پانی کو خالی پیٹ پی لیں۔ گرمیوں کے لئیے یہ بہت شاندار نسخہ ہے، جو کہ بلڈ پریشر اور کولیسٹرول کو بھی ٹھیک کرنے میں معاون ہے۔

Inhale Garlic Cloves

Garlic2Just inhale five pealed cloves of Garlic with fresh water while empty stomach, early in the morning. This must be daily routine unless normal life is achieved. It can be used regularly being free of any side-effects

لہسن کی تُریاں

روزانہ صبح خالی پیٹ لہسن کی پانچ تُریاں، گولیوں کی طرح کاٹ کر رکھیں اور پھر سادہ پانی کے ساتھ نگل لیں۔ اس کے کوئی سائیڈ افیکٹ نہیں ہیں، اس لئے اس کو روزانہ کا معمول بھی بنایا جا سکتا ہے۔ اس سے آپ کا بلڈ پرشر اور کولیسٹرول ہمیشہ کنٹرول میں رہےگا۔

Take Mixture of Garlic Cloves and Ajwaen

Garlic Cloves and AjwaenJust grind and mix the dried cloves of Garlic and equal weight of Ajwaen (also known as carom or bishop’s weed). Fill the mixed powder in full sized capsules and inhale one to two capsules with fresh water while empty stomach, early in the morning. This must be daily routine unless normal life is achieved. It can be used regularly being free of any side-effects.

خشک لہسن کی تُریاں اور اجوائن

خشک لہسن کی تُریاں اور اجوائن ہموزن لیکر پیس لیں اور بڑے سائز کے کیپسولز میں بھر لیں۔ روزانہ صبح خالی پیٹ ایک یا دو کیپسول سادہ پانی کے ساتھ نگل لیں۔ اس کو بھی روزانہ کا معمول بھی بنایا جا سکتا ہے۔ اس سے آپ کا بلڈ پریشر اور کولیسٹرول ہمیشہ کنٹرول میں رہے گا۔

Salmon: Super Food

  • It’s rich in the omega-3s EPA and DHA. Omega-3s lower risk of rhythm disorders, and also lowers blood triglycerides and reduces inflammation. Two servings of salmon or other oily fish a week are recommended.
  • Tuna for Omega-3s
  • It is a good source of omega-3s. Albacore (white tuna) contains more omega-3s than other tuna varieties.

Extra Virgin Olive Oil

  • This oil, made from the first press of olives, is especially rich in antioxidants called polyphenols, as well as healthy monounsaturated fats.
  • When olive oil replaces saturated fat (like butter), it helps lower cholesterol levels. Polyphenols may protect blood vessels.


  • Walnuts are packed with omega-3s, monounsaturated fats, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies — and you don’t increase your calorie count.
  • A small handful has nearly 300 calories.


  • Slivered almonds go well with vegetables, fish, chicken, even desserts, and just a handful adds a good measure of heart health to your meals.
  • They’re chock full of vitamin E, plant sterols, fiber, and heart-healthy fats.
  • Almonds may help lower LDL cholesterol and reduce the risk of diabetes.

Soya been (Edamame)

  • This green vegetable is packed with soy protein, which can lower blood triglyceride levels.
  • A half cup of edamame has 9 grams of cholesterol-lowering fiber, equal to four slices of whole-wheat bread.

Sweet Potatoes (شکرقندی)

  • These are healthy substitute for white potatoes for people concerned about diabetes.
  • With a low glycemic index, these spuds won’t cause a quick spike in blood sugar.
  • Ample fiber, vitamin A, and lycopene add to their heart-healthy profile.
  • Enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings.


  • This sweet, juicy fruit contains the cholesterol-fighting fiber pectin, as well as potassium, to help control blood pressure.
  • Orange Juice may improve blood vessel function and modestly lower blood pressure through the antioxidant hesperidin.


  • The Carrots are a top cholesterol-fighting food – thanks to ample amounts of soluble fiber found in oats.
  • It may also help control blood sugar levels and reduce the risk of developing diabetes.

Barley (جَو)

  • The fiber in barley can help lower cholesterol levels and may lower blood glucose levels, too.
  • Try this whole grain in place of rice with dinner or simmer barley into soups and stews.
  • Pearl barley is quick, but much of the heart-healthy fiber has been removed.

Oatmeal (جَئی)

  • Oats can help your heart by lowering LDL, the bad cholesterol.
  • A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time — making it useful for people with diabetes, too.

Flax-seed (السی)

  • This seed has three elements that are good for your heart: fiber, phytochemicals called lignans, and ALA, an omega-3 fatty acid found in plants.
  • The body converts ALA to the more powerful omega-3s, EPA and DHA.

Low-Fat Yogurt

  • The low-fat dairy is used for bone health, as well as they can help control high blood pressure, too.
  • Milk is high in calcium and potassium and yogurt has twice as much of these important minerals.
  • To really boost the calcium and minimize the fat, choose low-fat or non-fat varieties.


  • Cherries are packed with anthocyanins, an antioxidant helping protect blood vessels.


  • The anthocyanins nutrient along with ellagic acid, beta-carotene, lutein, vitamin C, folate, magnesium, potassium, and fiber in blueberries support heart health.


  • Berries are fiber-rich fruits.
  • Raspberries contain 8 grams of fiber in a cup.
  • Strawberries have lower sugar content than other fruits while also being rich in in Vitamin C, which boosts metabolism in the body.
  • Berries also have another component called pectin which force the fats to release their fat cells.

Vaccination for All Diseases

  • For safety from every health problem Vaccinate yourself by reciting the following prayer whenever you see any patient:

Living With High Blood Pressure

  • Hypertension is often a life-long condition.
  • It’s important to take your medications and continue to monitor your blood pressure.
  • If you keep it under control, you can reduce your risk of stroke, heart disease, and kidney failure.


  • American Heart Association:
  • Department of Health and Human Services:
  • Every Day Health Network:


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