Wednesday, July 17, 2024

How to Lower High Blood Pressure at Home

High blood pressure is one of the dangerous and serious problems occurs in many people. The questions that arise are how to lower high blood pressure quickly at home, how to lower high blood pressure home remedies and how to lower high blood pressure instantly etc. According to a Harvard study, more than 15% of deaths are occurring due to high blood pressure. If you’re been suffering from hypertension, you must take several medications to keep your blood pressure in check. You can take various measures at home only to bring your numbers down.

Ways to Lower High Blood Pressure Naturally Fast

Here we have written about how to lower high blood pressure quickly at home. Read it carefully it is very helpful for lowering high blood pressure.

  1. Cut the salt

Salt is the most hazardous and the only problem which gives rise to high blood pressure. Taking too much amount of salt in the normal diet can imbalance the fluid. A person diagnosed with high blood pressure should not consume more than ½ teaspoon of salt. Sodium is mostly found in processed and canned food items which increase the risk of inflammation. Even some amount of salt is added during the processing of foods. If you want to get rid of hypertension you must choose low sodium alternatives. Salt reduces the ability of your kidneys and damages the arteries. If you continue eating a large amount of salt then your arteries will be completely clogged. Salt leads to water retention in the body due to which excess water can raise your blood pressure. The best way to prevent cardiovascular diseases is to eat less salt. As per the study of American heart association, a hypertensive patient should consume less than 1500 mg of sodium.

  1. Regular exercise

Exercise is the most efficient way to maintain a fit and healthy body. Doing exercise results in a significant reduction in high blood pressure. A person must do some sort of exercises that keeps the heart in a better condition. The top number in blood pressure reading that is systolic blood pressure can be reducing by exercise to an average of 4 to mm of mercury. Exercise plays a very important role in blood pressure medication. You can do some simple exercises like stretching your muscles, scrubbing the floor. Exercises not only improve heart efficiency but also increase the respiration rate in the body. It helps in the smooth circulation of blood and increases lung capacity. It also provides energy to the body and a great way to ease stress. Regular physical activity makes your body healthy and strong enough to fight against diseases.

  1. Maintain a healthy weight

Blood pressure and overweight go together. The healthy weight keeps blood pressure in check. Obesity or overweight can cause poor circulation and stress on joints. Many people consume more fast food that contains a lot of salts and the cause for excess weight. Extra strain on the body can increase the risk of hypertension. Proper weight can make the blood pressure medication more effective. By losing just 10 pounds can control your elevated blood pressure. Being overweight can also lead to disrupted breathing. It is always recommended to lose excess weight by doing regular physical exercises. The Framingham heart study has concluded that 26% of cases of hypertension in men and 28% in women have found because of overweight.

  1. Healthy diet

DASH (Dietary Approaches to Stop Hypertension) diet focuses on balanced nutrition and contains all food having low cholesterol and saturated fats. Taking a healthy diet is an excellent way to treat high blood pressure. Consume omega-3 rich foods like grass fed beef, wild caught salmon to reduce inflammation. Eat plenty of green vegetables and fruits. You must always read food labels and select those food items which contain low sodium content. Avoid eating pickles which have a high concentration of salt in it. Try to limit the consumption of sugar that can increase hypertension.

  1. Reduce and manage stress

Stress and disturbed state of mind can result in increased blood pressure. People with hypertension must do some activities to remain calm and serene. You must relieve yourself by playing sports, talking to your friends or anything you like. Eating right and doing a regular exercise can contribute to stress management. Avoid worries, tensions and overstrain as they cause the rise in blood pressure. Doing work continuously for some hours can increase your blood pressure. You should take rest in between so that you can feel relaxed.

  1. Cut back on alcohol

If you are consuming alcohol in more amount than needed then it can give rise to high blood pressure. It is dangerous for men taking more than 2 ounces of alcohol. If you drink some quantity then it can prove to be beneficial in blood pressure medication. Regular drinkers if lower their amount of intake can found a reduction in their systolic blood pressure. Alcohol can lead to weight gain which is the basic factor contributes to high blood pressure.

  1. Meditation

Meditation is an excellent way to lower high blood pressure and to boost heart health. It always makes you feel good and results in effective stress management. Due to meditation, your complete body feels relaxed which leads to the proper functioning of all the organs. Meditation can ensure the smooth flow of blood in the body. Recent studies have been found that people who do meditation for some time have found a rapid decrease in their blood pressure levels. It prevents the risk to various heart diseases like heart attacks, strokes. It also provides energy to the body and maintains the overall balance of the body.

  1. Yoga

Yoga is a type of aerobic exercise that can effectively reduce high blood pressure. It improves circulation and enhances the smooth functioning of various body organs yoga is considered to be the best way to fight against diseases and to remain stress-free. Regular practice of yoga makes the body feels more energetic. Yoga is a kind of meditation practice that puts your body into a relaxation state.

  1. Quit smoking

Smoking is injurious to health and can lead to a higher risk of chronic hypertension. People who smoke regularly are more prone to heart-related diseases. It damages the inner lining of artery walls and disrupted breathing process. A single cigarette can increase your blood pressure by 10mmHg. If you are a daily smoker then you find your blood pressure rising for a longer period which is dangerous for your health.

  1. Relax with music

Listening to some music that provides peace and relief to you is beneficial for reducing blood pressure levels. According to a study published in the journal Netherlands heart journal, it has been found that many people have noticed a significant reduction in their high blood pressure just by listening to music. Make it a habit of listening to some of your favourite songs to keep your blood pressure in check.

  1. Soak up the sun

Exposure to sunlight can alter your blood lipids, hence reducing the blood pressure. This decreases the risk of various cardiovascular problems. Sunlight was the way to unlocking skin’s stores of nitric oxide to allow small amounts to enter bloodstreams. As it is a great source of vitamin D it can prevent the risk of cardiovascular diseases It is also considered as an essential exercise to keep your blood pressure in check.

How to Lower High Blood Pressure Home Remedies

  1. Spinach

Spinach is a green leafy vegetable rich in nutrients like potassium, magnesium and foliates which negate the effects of sodium in the body. These substances help to control your blood pressure more fastly. Spinach is high in fibre and low in calories that maintain overall body health. This prevents the risk of diabetes, improve bone structure, and also reduce the risk of developing heart problems.

  1. Skimmed milk

If you want to lower your high blood pressure, you should drink a glass of skimmed milk every day. Skimmed milk has a high concentration of vitamins and minerals which provide strength to the bones. Milk prevents risk to various heart diseases like heart attacks, strokes, kidney failure etc. several products derived from milk are advantageous for blood pressure medications. It has been found that the people who take milk regularly are less prone to cardiovascular problems. Low-fat milk is always recommended along with a healthy diet to control elevated blood pressure.

  1. Beans

Beans are high in soluble fibre, magnesium, and potassium that are beneficial for lowering high blood pressure. They are the most nutritious and versatile food item that can improve heart health and prevents various cardiovascular diseases. Consuming potassium rich beans are healthy for high blood pressure conditions. Canned beans are able to reduce some amount of sodium from the salt.

  1. Garlic

Garlic is a magnificent home remedy, especially for high blood pressure. Hypertensive people should compulsorily take garlic in their food. Garlic is an efficient home remedy that controls cholesterol levels and smoothens blood vessels.  Fresh garlic is proved to be more beneficial than processed garlic and has more cardiovascular properties Crushed garlic consists of hydrogen sulfide which ensures smooth supply of blood.

  1. Brown rice

Brown rice is a rich source of fiber and various vitamins and minerals that provide a good health to the body. If you eat brown rice instead of white rice, you will found a decrease in your blood pressure. As per the  2010 study at Temple University, consumption of brown rice can decrease the risk of high blood pressure. Brown rice consists of high quantity of proteins that can treat hypertension. This is also beneficial for reducing bad cholesterol levels in the body.

  1. Fruit smoothie

Take a complete mixture of fruit juices to maintain your health. Blend all the fruits (strawberries, blueberries, banana, and pineapple) together to reduce your hypertension. The combination of fruits helps in increasing blood levels of nitric oxide which provides a smooth flow of blood. Fruits involve large quantities of potassium which neutralizes the harmful effect of sodium in the body.

  1. Beetroot

Beetroot consists of many nutrients like iron, magnesium, calcium, phosphorus which helps to treat hypertension. If you include beetroot in your normal diet it will prove beneficial for your health. Beetroot contains the high concentration of inorganic nitrate which dilates the blood vessels. Other products enriched with beetroots can protect against various cardiovascular diseases.

  1. Lemons

Lemons are known as the most important source of vitamin C that ensures smooth supply of blood throughout the body. Lemon juices are the most significant way to consume lemon.  If you take lemon juice on a regular basis, you will notice a fall in your blood pressure. Lemon consists of vitamin C that acts as an antioxidant and counteracts the adverse effects on heart and blood. It will be better for you to take lemon juices without salt or sugar.

Here we have written some ways by how you can lower your blood pressure naturally fast. Follow these ways in order that you can able to low your blood pressure.

Teodora Torrendo
Teodora Torrendo
Teodora Torrendo is an investigative journalist and is a correspondent for European Union. She is based in Zurich in Switzerland and her field of work include covering human rights violations which take place in the various countries in and outside Europe. She also reports about the political situation in European Union. She has worked with some reputed companies in Europe and is currently contributing to USA News as a freelance journalist. As someone who has a Masters’ degree in Human Rights she also delivers lectures on Intercultural Management to students of Human Rights. She is also an authority on the Arab world politics and their diversity.

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