How to Reduce High Blood Pressure Naturally at Home

Diagnosed with High Blood Pressure?

For good and for bad doctors will quickly prescribe medication to help control the problem but there are actually a few healthier alternatives to lower your blood pressure.

In fact, simple diet and lifestyle changes you can adopt can help balance your cholesterol levels just as good if not better than medication and all without any nasty side effects.

How to urgently Lower Blood Pressure?

There are few methods that really help you in emergency situations:

  • Breath Deeply
  • Take a Deep Breath
  • Count to 5
  • Breathe with your Stomach
  • Breath Out
  • Count to 5
  • Cool your Hands

Putting your hands under cool or cold water can decrease the frequency of heart contractions. This will help to reduce blood pressure

1. Warm up your Feet:

Dip your feet into a 45°C water bath for 10 minutes. This will dilate the blood vessels and help to lower blood pressure.

2. Drink a Cup of Tea with Mint:

Hot boiling water and under A Pinch of mint leaves. Let it sit for 10 minutes. Let it cool down and drink the tea in slow sips. This helps to reduce arterial blood pressure.

Drink a cup of tea with mint

3. Call an Ambulance:

Ask for qualified medical help if your BP is 180/120 or above and if you are experiencing any other symptoms. Pregnant women should consult their doctor if blood pressure reached 140/90

Rules to follow that will help you Treat Hypertension

If you suffer from high blood pressure, it is most probable that you will experience hypertension. Therefore, to avoid hypertension in future follow these rules.

Hypertension depends on many factors:

1. Shed off Some Extra Pounds:

High blood pressure and increased body weight are directly related to each other. As you keep on putting weight, your blood pressure will rise as well. So if you are overweight you’ll have to lose some weight first to help lower blood pressure.

Studies have shown that waistline measurements are also linked with a risk of developing blood pressure in both males and females.

If you are a male, your waistline should measure no more than 40 inches whereas if you are a female your waist measurement should be up to 35 inches.

Keep in mind that ideal waist sizes vary depending on your ethnic group so your doctor about it first.

2. Have a Balanced Diet:

A healthy diet, you can take whole grains, fruits, vegetables and low fat, dairy products, no trans fats, and cholesterol. By following this diet you can lower your blood pressure up to 14mmHg.

balanced diet

3. Decrease Sodium Intake:

Doctors often tell their high blood pressure patients to reduce their salt intake and there is a good reason for that. Excess consumption of sodium can raise significantly blood pressure.

Salt retains water which can lead to vasoconstriction and blood pressure fluctuations. Salty foods, chips, salty cheeses and can foods should be excluded from your diet.

Even a tiny decrease in salt consumption can help to lower blood pressure by 2 to 8 mmHg. While completely eliminating salt from your diet is not recommended.

Experts say that you should consume in general less than 2.300 milligrams per day of salt. Pay attention to food labels and choose low sodium options or avoid excess salt over your meals.

4. Decrease alcohol intake:

No more than 1 drink a day for women or 2 for men(no more than 1 a day for men over 65). One drink is 12 oz of beer, 5 oz of wine, 1.5 oz of distilled spirits such as whisky or vodka.

5. Get Moving:

Exercise helps in circulation and it has been found to keep blood pressure balanced as a result. Just 20 minutes of mild exercising daily are enough to keep your blood pressure under control. You can do power walking, cycling and gardening.

6. Give up Smoking:

In studies, it has been found that smokers are at a higher risk of developing hypertension. The smoke of cigarettes can temporarily spike your blood pressure levels even though it does not cause long-term hypertension long-term on its own.

 

Chemicals present in cigarette smoke can increase the frequency of heart contractions and cause vasoconstriction leads to an increase in blood pressure.

7. Avoid Stress:

Stress hormones cause blood vessels to constrict, making it harder for the heart to blood flow through them. Make time to relax and enjoy. And remember not to hurry through your “relaxing activities” at a stressful pace.

8. Cook Dinner at Home:

Restaurant meals can be dramatically higher in sodium which leads to high blood pressure.
Check your blood pressure at home.

High blood pressure can be present and you are unnoticed for years. Make sure that you check it regularly.

9. Take Omega 3 Fatty Acids:

Some fats are bad for you and some are actually beneficial for your health. Omega 3 fatty acids, typically found in fish oil can help balance both your cholesterol and blood pressure levels as they decrease inflammation in the body.

10. Consume Magnesium-Rich Foods:

Magnesium is another nutrient that has been shown to help fight inflammation and it helps in balancing your blood pressure. You can take sufficient amounts of magnesium from fatty fish, seafood , spinach, avocados, kefir, pumpkin seeds, whole grains, beans, and nuts.

11. Mediation:

Mediation not only helps you relax from a stressful day it helps lower blood pressure as well especially when your blood pressure seems to spike at times when you are stressed.

Products that help to lower high blood pressure

While changing your diets pay attention to the products that help to lower high blood pressure.

1. Kiwi

Eating 3 kiwis every day for 8 weeks can help to significantly lower systolic blood pressure. Kiwis are also rich in vitamin C which may significantly improve blood pressure readings.

2. Garlic:

An immediate blood pressure-lowering effect can be cured after 5 hours and last for 9 hours.

3. Green Tea and Hibiscus:

Herbal teas and especially those with the hibiscus can quickly lower blood pressure. To maintain lower blood pressure drink 2-3 cups of herbal tea every day.

4. Celery:

Celery contains several components required for the lowering of blood pressure such as magnesium, calcium, and vitamin A, C, and K.

5. Tofu and soy products:

Soy products contain isoflavones. And a diet rich in isoflavones can help to lower blood pressure up to 5.5mmHg.

  1. Buy more Spinach, bananas, strawberries, and peas for potassium to lower blood pressure.
  2. Let’s summarize
  3. In order to lower blood pressure
  4. Physically active
  5. Healthy diet
  6. Foods rich in vitamins
  7. Stop smoking
  8. Avoid stress
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