People suffering from the issue of high blood pressure are constantly looking for some easy home remedies on “how to lower blood pressure naturally?”
Here, we have compiled some effective home remedies for lowering the blood pressure and keeping your body in the best possible shape. But first, let us understand some key facts about high blood pressure.
What is high blood pressure?
Also known as hypertension, high blood pressure occurs when the level of blood pressure increases to extremely high and unhealthy levels. The measurement of blood pressure includes taking into account the amount of blood passing through the blood vessels and the amount of resistance it faces while the heart is pumping. When the arteries narrow down, the resistance increases.
If the problem of high blood pressure is not accurately treated, it can cause serious health issues such as heart disease. According to research, nearly half of adults in the country are diagnosed with the problem of high blood pressure.
Common symptoms of high blood pressure
Before we address the most significant query “how to lower blood pressure naturally?”, let us have a look at some of the most common symptoms of hypertension:
- Shortness of breath
- Chest pain
- Urine in the blood
- Visual changes
It is important to note that a lot of people do not experience any symptoms at all. So, it is best to get regular blood pressure readings taken.
How to lower blood pressure naturally?
Here are some easy home remedies you can perform to keep your blood pressure in control. Let’s have a look.
Incorporating at least 30 minutes of exercise into your daily routine is a significant aspect of healthy living. It not only lowers your blood pressure but also helps to control diabetes and has a positive effect on your mood and strength. You can also undertake physical activities like swimming, jogging, hiking, etc. to stay active.
Follow a DASH diet
DASH stands for Dietary Approaches to Stop Hypertension. Following a DASH diet can be especially beneficial for lowering your blood pressure levels by as much as 11 mmHg systolic.
The DASH diet basically includes the following:
- Consuming a lot of fruits, vegetables, and whole grains.
- Consuming fish, nuts and low-fat dairy products.
- Avoiding the consumption of foods that are high in saturated and trans fats, such as processed foods, fatty meats, and full-fat dairy products.
- Avoiding the consumption of sugary foods and drinks.
Lose excess weight
Having excess weight has a direct impact on blood pressure levels. Losing weight can help you in lowering your blood pressure. The extra fat around your waistline, known as visceral fat, is the most dangerous. It tends to edge many organs located in the abdomen and causes serious health ailments, such as high blood pressure.
Get rid of nicotine addiction
When a person smokes a cigarette, his or her blood pressure remains elevated for quite some time after one finishes. So, if you are a chain smoker, it is most likely that your blood pressure is high for a prolonged period of time.
Also, people who suffer from high blood pressure and smoke a lot have a greater chance of developing serious health problems such as heart attack or stroke. Therefore, it is advisable to quit smoking to keep your blood pressure levels under control.
Reduce alcohol consumption
Excessive consumption of alcohol can cause a lot of health issues, including high blood pressure. Also, it can lower the effectiveness of medications. On the other hand, drinking in moderation is perfectly fine and may also have certain heart-health benefits. As per the AHA, men should not consume more than two alcoholic drinks a day while women should not consume more than one alcoholic drink a day.
Reduce stress levels
Stress can temporarily increase your blood pressure levels. Too much stress can keep the levels up for extended periods of time. Consequently, it is important to practice stress-busting activities such as yoga, meditation, deep breaths and even exercise to relieve your stress in a healthy way.
Reduce your salt intake
If you are looking for tips on “how to lower blood pressure naturally?”, this is the best treatment option you can practice. Lowering your everyday sodium intake is the best and most effective way to lower your blood pressure. Consuming a lot of sodium makes the body retain fluids, which has a direct impact on blood pressure. It is recommended to limit your sodium intake to between 1,500 mg and 2,300 mg. This is a little more than half a teaspoon of salt.
All the above-mentioned tips on “how to lower blood pressure naturally” can help you keep your blood pressure within the stipulated limit. However, in case you experience any worsening of symptoms, it is best to seek medical help.