High Blood Pressure (HBP or hypertension) is characterized by high levels of your blood pressure when the force of your blood pushing against the walls of your blood vessels is consistently too high. Lifestyle and healthy habits play an important role in controlling your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid or reduce the need for medication. Here is a list of 10 natural remedies for High Blood pressure.
You can follow below tips to lower your blood pressure and keep it down.
1. Weight Loss –
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Being overweight or obese increases your risk of developing high blood pressure.
In fact, your blood pressure rises as your body weight increases. Losing just 10 pounds or 4.5 Kilograms can lower your blood pressure and losing weight has the biggest effect on those who are overweight and already have hypertension.
2. Exercise regularly –
The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing.
Regular physical activity for at least 30 minutes (most days of the week) can lower your blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing hypertension. If you already have hypertension, the regular physical activity can bring your blood pressure down to normal levels. you may be worried that regular exercise will increase your blood pressure to high levels. It is true that physical activity (exercise) will cause your blood pressure to rise for a short time. However, when you stop the activity, your blood pressure should soon return to normal.
Regular physical activities and exercises will also help you achieve your weight loss goals.
3. Apple Cider Vinegar –
You can lower your blood pressure by consuming apple cider vinegar. Other herbs, foods, and dietary changes can assist in increasing the effectiveness of the vinegar. You can take a shot of it diluted in water or use it as a seasoning on uncooked or lightly cooked foods. Apple cider vinegar is now available in pill form as well. For more details on apple cider vinegar, you can read our article here.
4. Eat Healthy and balanced diet –
The first and best step you can take is to eat a healthy and balanced diet. A balanced diet is one that gives your body the nutrients it needs to function properly and maintains or improve overall health. A healthy diet provides the body with essential nutrition: enough fluids, adequate essential amino acids from protein, essential omega fatty acids, vitamins, minerals, and adequate calories. Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products can help lower your blood pressure.
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5. Limit your Alcohol intake –
If you drink Alcohol regularly, you need to limit the amount of Alcohol. Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. Drinking more than moderate amounts of alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
6. Reduce Sodium in your diet –
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. Eating sodium foods like salt raises the amount of sodium in your bloodstream and damages the delicate balance, reducing the ability of your kidneys to remove the water. The result is a higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels leading to the kidneys. You should try low-sodium alternatives of the foods and beverages you normally buy. You should also eat fewer processed foods and reduce the amount of salt you consume.
7. Quit Smoking –
The nicotine in cigarette smoke is a big part of the problem. It raises your blood pressure and heart rate, narrows your arteries and hardens their walls, and makes your blood more likely to clot. It stresses your heart and sets you up for a heart attack or stroke. Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal.
8. Reduce Stress Levels –
High stress levels can increase your blood pressure. You can try relaxation techniques like Yoga and meditation to reduce stress levels. You can also use Aromatherapy and essential oils to reduce the stress and to create calming atmosphere. Lavender Oil is known for its relaxing and calming properties. It helps to reduce stress and anxiety and may aid to peaceful sleep. For more details on Aromatherapy and essential oil please read our article here.Some people also get stress reduction benefits from Himalayan Salt Lamp.
9. Reduce Caffeine
Your morning cup tea or coffee can cause a temporary spike in blood pressure. If you’re a regular coffee drinker, this may be contributing to your hypertension. In fact, any caffeinated drinks may cause an increase in your blood pressure. this includes soda or caffeinated tea. Controlling amount of coffee may help reduce your blood pressure.
10. Check and monitor your blood pressure at home
If you have been diagnosed with high blood pressure, you can monitor your blood pressure at home on regular basis. This will also make sure that how above lifestyle changes are being effective. Blood pressure monitors are available widely and without a prescription.
THIS ARTICLE IS NOT INTENDED TO PROVIDE MEDICAL ADVICE OR TO TAKE THE PLACE OF MEDICAL ADVICE AND TREATMENT FROM YOUR PERSONAL PHYSICIAN. PARTICIPANTS AND READERS ARE ADVISED TO CONSULT THEIR DOCTORS OR QUALIFIED HEALTH PROFESSIONALS REGARDING SPECIFIC HEALTH QUESTIONS.