In this article, we will outline some of the most effective natural ways to lower high blood pressure. Increased blood pressure can boost the risk of heart diseases, especially, heart attack. It can cause stroke, kidney failure, cognitive decline, etc. Most of the people have high blood pressure but they remain unaware of it. There are various medications to control high blood pressure but these medicines come with side-effects too. It can lead to dizziness, insomnia, leg cramps, etc. It is not too tough to lower high blood pressure. You just have to make some simple lifestyle changes. There are numerous home remedies available which you can follow to lower high blood pressure. Read on to know more about the useful home remedies for it.
Home Remedies to Lower High Blood Pressure:
1) Increase Physical Activity to Lower High Blood Pressure
Exercise can help you to lose some pounds. Being physically active helps you to reduce your waistline efficiently and effectively. Exercise for around 40 minutes a day three times a week. It can reduce your blood pressure by 4-9 mm of Hg (mercury).
Though, it is not easy but losing some weight from your body can be an effective way to keep your high blood pressure in control. Consider:
- Take a brisk walk of around 30-40 minutes. It can burn around 100-200 calories.
- You can also take up running and jogging. It will help you in losing some weight. Your stamina will get improved too.
- Aerobics and rope-jumping are also beneficial. These are simplest of all.
- Bicycling is also a form of exercise. It is good for people of all ages.
- Swimming is another good option for losing some pounds. It can help you tone up your whole body and improve metabolism rate too.
2) Avoid Salt to Lower High Blood Pressure
Reducing the intake of sodium in the form of salt can help lowering your high blood pressure by 2-8 mm of Hg. You should read the label on food items in order to confirm the salt content present in it. If it is more than 1500 mg then you could go for other alternative option having less salt.
Avoid processed food as it has higher salt content. You may gradually decrease consumption of salt through your food. Add herbs and spices to enhance flavor of food.
3) Eliminate Trans Fat to Lower High Blood Pressure
Trans fat is very bad for your health. It makes you more fatty and unhealthy. High blood pressure can be checked by keeping a record of everything you eat. Although, it is not easy to abandon the sources of trans fat. It is found in partially hydrogenated oils and butter.
You should avoid using them for your cooking purposes. Olive oil should be used in place of hydrogenated vegetable oils. Cookies, pastries, fried foods are rich in trans fat. Avoid dining out much.
4) Eat Healthy Foods to Lower High Blood Pressure:
- Vegetables and fruits are good sources of vitamins and minerals. Eating plenty of vegetables and fruits can help you in lowering high blood pressure. These contain calcium, magnesium and potassium which are good alternative for sodium. Vegetables like broccoli, cauliflower, carrot, cabbage, avocado, asparagus, spinach and green leafy vegetables should be preferred. Banana is full of potassium and should be included in your diet.
- Proteins should be a compulsory part of your diet. It is the building block of muscles and helps in regulating metabolism. Moreover, protein is not stored as fat by the body. Soybeans, chicken, salmon, black beans, kidney beans, legumes, lentils, etc. are rich in proteins and contain potassium and magnesium too.
- Skim milk is rich in calcium and vitamin D. it can help in lowering high blood pressure by 5-10 %.
- Sprouted seeds can work wonders for you. Seeds like flaxseeds, sunflower seeds, chia seeds, and hemp seeds are high in fiber, protein and omega-3 fatty acids.
- Dark Chocolate can help in lowering down high blood pressure. Cocoa powder is the main ingredient of dark chocolate and it contains about 70 % of cocoa powder in it.
5) Quit Smoking to Lower High blood Pressure
If you smoke, then you should think of quitting it for lowering your high blood pressure. Smoking can increase your blood pressure for several minutes. This can result in various heart diseases. Furthermore, smoking can amplify your stress level which can increase your blood pressure. If you quit smoking then you may keep your blood pressure normal. Those persons who have quit smoking can find upto 5 % increase their life expectancy easily.
6) Cut Back on Caffeine to Lower High Blood Pressure
Some people observe rise in blood pressure level after consuming caffeine in the form of coffee or tea. It can increase upto 10 mm of Hg level in some persons. You might check your blood pressure after consuming caffeine. If it rises up by 5-10 mm of Hg level then you are sensitive to caffeine. Avoid high caffeine intake to lower down high blood pressure.
7) Drink Alcohol in Moderation to Lower High Blood Pressure
Drinking alcohol in moderate amount can be beneficial for lowering your high blood pressure by 2-4 mm of Hg. But if you drink in an uncontrolled manner then you may end up increasing your blood pressure to many folds. However, if you don’t drink alcohol then let it be. Do not start drinking alcohol just to lowering down the blood pressure.
The daily consumption limit of women is just one drink per day and for men, the limit is two drinks per day. You should also note it down that drinking too much alcohol can lead to heart failure and stroke.
8) Reduce Stress to Lower High Blood Pressure
Stress can cause high blood pressure. Although, chronic stress is an important contributor but occasional stress may also play a great role in increasing your blood pressure. You should practice deep breathing exercises to relieve stress. Avoid situations and persons that bother you. Learn to accept things and change your expectations. You should keep yourself calm and relaxed in order to lower down high blood pressure. Drink water whenever you feel like you are losing your temper.