What are actions I can take to improve heightened blood pressure aside from taking medication? Please provide scientific references to your suggestions.
Sure, I'd be happy to help! High blood pressure, also known as hypertension, can be a serious health condition if left untreated. In addition to medication, there are several lifestyle changes you can make to help improve your blood pressure. Here are some suggestions:

1 - Exercise regularly: Regular physical activity can help lower blood pressure and improve overall heart health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. (Reference: American Heart Association. (2021). Physical activity improves quality of life. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults)

2 - Maintain a healthy weight: Being overweight or obese can increase your risk of hypertension. Aim for a body mass index (BMI) between 18.5 and 24.9. (Reference: National Heart, Lung, and Blood Institute. (2021). Calculate your body mass index. https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm)

3 - Reduce sodium intake: Consuming too much salt can increase blood pressure. Aim for no more than 2,300 milligrams of sodium per day. (Reference: Centers for Disease Control and Prevention. (2021). Salt. https://www.cdc.gov/salt/index.htm)

4 - Increase potassium intake: Potassium can help lower blood pressure by counteracting the effects of sodium. Aim for 3,500-5,000 milligrams of potassium per day. Good sources include fruits, vegetables, and dairy products. (Reference: American Heart Association. (2021). Potassium and high blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/potassium-and-high-blood-pressure)

5 - Limit alcohol intake: Drinking too much alcohol can raise blood pressure. Aim for no more than one drink per day for women and two drinks per day for men. (Reference: American Heart Association. (2021). Alcohol and high blood pressure. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/alcohol-and-high-blood-pressure)

6 - Quit smoking: Smoking can raise blood pressure and increase the risk of heart disease. Quitting smoking can help improve blood pressure and overall health. (Reference: Centers for Disease Control and Prevention. (2021). Smoking and high blood pressure. https://www.cdc.gov/tobacco/campaign/tips/diseases/high-blood-pressure.html)


Please note that these lifestyle changes may not be effective for everyone, and medication may still be necessary for some individuals. It's also important to consult with your healthcare provider before making any changes to your lifestyle or medication regimen. Let me know if you have any further questions.
What are some signs that i my blood pressure is to high and i should see a doctor?
High blood pressure is often referred to as the silent killer because it often has no symptoms, which is why it's important to have your blood pressure checked regularly by a healthcare professional. However, some people with high blood pressure may experience symptoms such as:

Headaches
Shortness of breath
Chest pain
Vision changes
Dizziness or lightheadedness
Nosebleeds

If you experience any of these symptoms, it's important to see a doctor right away to determine the cause and receive appropriate treatment. Additionally, if you have a family history of high blood pressure, are overweight, smoke, or have other risk factors for hypertension, it's important to get your blood pressure checked regularly and to discuss any concerns with your healthcare provider.