Blood pressure refers to the force or the rate at which blood is pumped out of the heart into the arteries. Normal or stable blood pressure is considered to be 120/80 mm Hg. (millimeters of mercury) .
This blood pressure may vary from individual to a higher, lower or moderate level. High blood pressure or hypertension is a condition where the blood flows at a faster rate from the heart to the arteries. Higher blood flow and narrow arteries may result in hypertension.
A majority of the population across the globe is suffering from this problem. This doesn’t have specific symptoms but problems such as severe headache, shortness of breath, nosebleeds, unclear vision, and chest pain may indicate towards having hypertension.
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10 Home Remedies for Treating High Blood Pressure
In this article, we aim at giving you uncomplicated and highly effective home remedies for lowering or curing hypertension which is mentioned below –
- Physical activity and Exercise – This is the primary or an utmost important factor for reducing hypertension. It is so because while exercising, there is an increase in heart rate and breathing which helps in strengthening the heart.
I will tell you some exercises to control Blood Pressure, You can do walking, jogging, cycling, swimming etc. Like cardio exercises for controlling hypertension problem.
This in turn results in the heart pumping blood more effortlessly causing less pressure of blood flow in the arteries.
The very basic stuff that you can do is using a staircase instead of the elevator, walking for at least 30 minutes, and doing household chores.
2. Shedding excess weight-
Weight loss can be a remedy for a number of health problems which includes hypertension as well. So maintenance of weight or losing extra weight along with reducing waistline helps in lowering and treating high blood pressure at home with some home-based exercises.
This is done by removing the visceral fat that is the fat around your waist which causes the organs in your body to damage or not function properly.
A recent study found that the ideal waistline for men should be up to 40 inches and in women, the range should be up to 35 inches.
3. Stress Management –
Stress has become a part of our daily lives these days and this could be owing to many reasons. This is also known as the key driver for this. It is so because stress causes the heart rate to get faster also leading to narrowing of blood vessels.
Apart from this, stress gives the tendency to urge in unhealthy activities such as smoking or eating junk food which again harms our health.
So to reduce the stress you can do things such as listening to soothing music, taking rest as it relaxes your nervous system thus enhancing blood flow.
4. Decreasing sodium in our diet –
Studies have found that reducing sodium content in your diet can cause the blood pressure to lower by 5-6 mm Hg. The ideal consumption for sodium can range up to 1500 mg (for people with very high blood pressure) or up to 2300 mg. To follow this remedy you should always read food labels so that you get to know about the quantity of sodium in any food item, lower the consumption of processed foods and cut the excess amount of salt in your food.
5. Limiting or cutting alcohol –
Alcohol has happened to be the root cause of many health problems such as stroke, heart disease, liver malfunction and also hypertension. Consumption of alcohol in excess or more than a limit causes the blood pressure to shoot at unhealthy levels. The limit of alcohol consumption, for women, is 1 drink a day and for men is 2 drinks a day. So efforts should be made to limit or completely cut the intake of alcohol to keep your blood pressure in check.
6. Quit smoking –
It is concluded by a study in 2016 that smoking even one cigarette causes the blood pressure to increase at a high level after finishing. If you quit smoking you can lower the risk of getting heart disease, increase your life span and get your blood pressure at a normal level.
7. Blood pressure monitoring at home-
This has become a very popular tool these days as people can use portable blood pressure measurement devices.
So if you are concerned about having hypertension, it is a must for you to constantly keep a check on your blood pressure through this device and may help you to take remedial steps if the blood pressure is not normal.
8. Increase the intake of potassium –
If we increase the amount of potassium in our diet, it will cause the blood vessels to relax which causes a reduction in blood pressure.
For doing this you need to follow a DASH diet (Dietary Approach to Stop Hypertension) and it can be done by following these steps –
- Lower the consumption of dairy foods like excess milk or yogurt.
- Make fish an ideal part of your
- Start eating fruits like banana, orange, apricot, and avocado.
- Include veggies such as sweet potato, tomato, greens like spinach in your food.
[Note – People with kidney disease should not follow this remedy]
9. Dark Chocolate –
This is good news for all the chocolate lovers here as consumption of one or two squares of dark chocolate can lower blood pressure and inflammation thereby reducing the risk of getting heart disease.
The fact behind this is that dark chocolate contains flavonoids that help in widening the blood vessels thereby improving blood pressure in the body. So it is recommended to eat dark chocolate that contains about 60-70% of cocoa.
10. Consuming garlic –
Garlic is known to be one of the best remedies for lowering blood pressure since ancient times. It is known to reduce the systolic level (pressure on the arteries when the heart beats) and diastolic level (pressure on the arteries between the rests in each heartbeat) by 11.4 mm Hg.
This is because garlic contains a component called Allicin which helps in lowering or stopping the production of angiotensin II, a key factor of high blood pressure.
Thus reduced production of angiotensin II results in free blood flow thereby improving this problem.
Also, garlic has antioxidants and anti-inflammatory properties that help in relaxing the blood vessels which results in reduced blood pressure. So garlic should be included in your diet by putting it in soups, omelets, and other meals.
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