home remedies to reduce high blood pressure

high blood pressure

High blood pressure also known as hypertension is a dangerous condition that can damage your heart. According to research, It affects one in three people in the US and 1 billion people worldwide. (Trusted Source) High blood pressure is a “silent killer” because it normally doesn’t exhibit symptoms until the heart has been severely damaged. Most people are unaware that they have high blood pressure because there are no apparent signs. If left uncontrolled, high blood pressure raises your risk of heart disease and stroke. There are a number of home remedies to reduce high blood pressure naturally, even without medication.

16 home remedies to reduce high blood pressure

1. Exercise

Exercise is one of the most effective ways to reduce high blood pressure. Regular exercise strengthens and increases your heart’s effectiveness in pumping blood, decreasing blood pressure in your arteries.

In addition, 150 minutes per week of moderate activity, such as walking, or 75 minutes per week of intense exercises, such as running, can help decrease blood pressure and enhance heart health. (Trusted Source)

Furthermore, according to the National Walkers’ Health Study, doing even more activity than this lowers blood pressure even more. (Trusted Source). Even 30 minutes of daily walking can help decrease blood pressure. Exercise helps to lower it even more.

2. Lower sodium intake

Around the world, people consume a lot of salt. Processed and prepared foods are to blame for a big part of this. As a result, numerous public health initiatives are aimed at reducing salt consumption in the food business. (Trusted Source).

Numerous studies have linked excessive salt consumption with high blood pressure and cardiac events, including stroke. However, new study reveals that the link between salt and high blood pressure is less clear. (Trusted Source).

One cause for this could be genetic variances in sodium metabolism. Half of people with high blood pressure and a quarter of people with normal blood pressure appear to have salt sensitivity. (Trusted Source).

If you already have high blood pressure, decreasing your sodium intake can be worth a try to see if it helps. Substitute fresh foods for manufactured ones, and season with herbs and spices rather than salt.

Bottom line: The majority of blood pressure-reduction guidelines propose limiting sodium intake. For persons who are salt-sensitive, however, that approach may make the most sense.

3. Cut back on caffeine

If you’ve ever had a cup of coffee before having your blood pressure tested, you know that caffeine gives you a spike right away. However, there isn’t much evidence that taking caffeine on a regular basis can lead to a long-term elevation in blood pressure.

Caffeinated coffee and tea consumers, on the other hand, were less likely than non-drinkers to develop heart disease, including high blood pressure. (Trusted Source)

Caffeine may have a bigger effect on persons who do not regularly use it. If you think you’re caffeine-sensitive, try reducing your intake to see if it helps to drop your blood pressure.

Bottom line: Caffeine can induce a brief elevation in blood pressure, but for most people, this is not a long-term effect. (Trusted Source).

4. Manage Stress

High blood pressure is exacerbated by stress. When you’re stressed all the time, your body is constantly in fight-or-flight mode. Physically, this translates to a higher heart rate and constricted blood vessels.

When you’re stressed, you’re more prone to participate in risky habits like drinking too much alcohol or eating unhealthy foods that might raise your blood pressure.

Research has looked into how stress reduction can aid to lower blood pressure. Here are two tried-and-true suggestions:

  • Listen to soothing music:

Calming music can help you relax by calming your nervous system. It’s been shown in tests to be a helpful addition to other blood pressure medications. (Trusted Source)).

  • Work less:

High blood pressure is linked to a lot of work and stressful job situations in general. (Trusted Source).

Bottom line: High blood pressure can be worsened by chronic stress. Finding techniques to cope with stress might be beneficial.

5. Eat dark chocolate or cocoa

Here’s some sound advice from someone who knows what they’re talking about. While large amounts of dark chocolate are unlikely to be beneficial to your heart, little amounts may.

This is due to the presence of flavonoids in dark chocolate and cocoa powder, which are plant components that induce blood vessels to widen. (Trusted Source).

According to a review of research, flavonoid-rich cocoa improved various heart-health indices in the short run, including reducing blood pressure. (Trusted Source).

Use non-alkalized cocoa powder, which is notably high in flavonoids and has no added sugars, for the best results.

Bottom line: Plant components included in dark chocolate and cocoa powder aid to relax blood arteries, decreasing blood pressure.

6. Stop Smoking

One of the numerous reasons to give up smoking is because it is a strong risk factor for heart disease. Every puff of cigarette smoke raises blood pressure for a brief period of time. Tobacco compounds have also been linked to blood vessel damage.
Surprisingly, there hasn’t been a solid correlation established between smoking and high blood pressure in the research. This could be because smokers build up a tolerance over time. (Trusted Source).

Because both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lower that risk.

Bottom line: Although data on smoking and high blood pressure is contradictory, it is evident that both raise the risk of heart disease.

7. Eat berries

Another recommended home remedy to duce high blood pressure is eating berries. Berries have a lot more to offer than just a luscious taste. They’re also high in polyphenols, which are natural plant components that are beneficial to your heart.

Polyphenols have been shown to reduce the risk of stroke, heart disease, and diabetes, as well as to improve blood pressure, insulin resistance, and inflammation. (Trusted Source).

In one study, People with high blood pressure were randomly assigned to a low-polyphenol diet or a high-polyphenol diet that included berries, chocolate, fruits, and vegetables. Those who ate berries and polyphenol-rich foods had lower risk markers for heart disease. (Trusted source)

Bottom line: Polyphenols found in berries can help lower blood pressure and reduce the risk of heart disease.

8. Eat calcium-rich foods

High blood pressure is common in people who don’t get enough calcium. While calcium supplements haven’t been proven to reduce blood pressure, calcium-rich diets appear to be associated to healthy blood pressure levels. (Trusted Source).

The calcium guideline for most adults is 1,000 milligrams (mg) per day. It’s 1,200 mg per day for women over 50 and men over 70. (Trusted Source).

Calcium can also be found in collard greens and other leafy greens, beans, sardines, and tofu, in addition to dairy. A list of calcium-rich plant-based foods is provided below.

Bottom line: In addition to dairy, calcium can be found in collard greens and other leafy greens, beans, sardines, and tofu. The following is a list of calcium-rich plant-based foods.

9. Take natural supplements

Some natural substances may also assist in the reduction of blood pressure. Here are a few of the most popular supplements with scientific backing:

  • Aged garlic extract:

Researchers have effectively employed aged garlic extract as a stand-alone treatment and in combination with other treatments to decrease blood pressure. (Trusted Source)

  • Berberine:

Berberine, which has been used in Ayurvedic and Chinese medicine for centuries, may help lower blood pressure by increasing nitric oxide production. (Trusted Source)

  • Whey protein:

Whey protein-enhanced blood pressure and blood vessel function in 38 people in a 2016 research. (Trusted Source).

  • Fish oil:

Fish oil has long been associated with improved heart health, but it may be especially beneficial to persons with high blood pressure. (Trusted Source).

  • Hibiscus:

Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure (Trusted Source).

10. Eat foods rich in magnesium

Magnesium is a vital mineral that aids in the relaxation of blood vessels. While magnesium shortage is uncommon, many people are deficient.

Some investigations have suggested that a lack of magnesium is connected to high blood pressure, however, clinical studies have produced mixed results. (Trusted Source).

Nonetheless, a magnesium-rich diet is suggested for preventing high blood pressure. (Trusted Source).

Magnesium can be found in vegetables, dairy products, legumes, chicken, pork, and whole grains, among other foods.

Bottom line: Magnesium is an essential mineral that aids in blood pressure regulation. It can be found in whole foods like legumes and whole grains.

11. Try meditation or deep breathing

While meditation and deep breathing could be classified as “stress reduction practices,” they demand special attention.

The parasympathetic nervous system can be triggered by both meditation and deep breathing. When the body relaxes, this mechanism kicks in, reducing the heart rate and lowering blood pressure.

There has been a lot of studies done in this area, with studies demonstrating that various types of meditation can help lower blood pressure. (Trusted Source).

Deep breathing exercises can also be beneficial. In one experiment, participants were given the option of taking six deep breaths in 30 seconds or merely sitting still for 30 seconds. Those who took deep breaths had lower blood pressure than those who sat still. (Trusted Source).

Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.

12. Limit alcohol

A glass of red wine with dinner is entirely acceptable. When done in moderation, it may even have heart-health benefits.

However, excessive alcohol consumption can lead to a variety of health problems, including high blood pressure. Excessive drinking might also make certain blood pressure drugs less effective.

What does it mean to drink in moderation? Men should drink no more than two alcoholic beverages each day, according to the AHA. Women should have no more than one alcoholic drink every day.

One drink equals:

  • 12 ounces of beer
  • 1.5 ounces of 80-proof liquor
  • 5 ounces of wine

13. Cut added sugar and refined carbs

An increasing body of evidence suggests that additional sugar is linked to high blood pressure. (Trusted Source).

Women who drank even one soda per day had higher levels than those who drank less than one soda per day, according to the Framingham Women’s Health Study. (Trusted Source).

According to another study, drinking one less sugar-sweetened beverage per day was connected to decreased blood pressure. (Trusted Source).

It’s not just sugar; all refined carbs, such as those found in white flour, turn to sugar quickly in your system and might create difficulties. Low carb diets have been demonstrated in several trials to help lower blood pressure.

One study of participants using statin therapy discovered that those who followed a 6-week carb-restricted diet improved their blood pressure and other heart disease markers more than those who did not.

(Trusted Source).

Bottom line: Sugar and refined carbs, in particular, can raise blood pressure. Low-carb diets have been demonstrated in several studies to help lower your levels.

14. Eat more potassium-rich foods

Potassium is a vital element. It aids in the removal of sodium from the body and relieves blood vessel pressure. Most people’s sodium intake has grown while their potassium intake has decreased as a result of modern diets. (Trusted Source).

Focus on eating fewer processed meals and more fresh, whole foods to get a healthier potassium-to-sodium ratio in your diet.

The following foods are exceptionally high in potassium:

  • vegetables, especially leafy greens, potassium, tomatoes, and sweet potatoes
  • fruit, bananas, oranges, including melons, avocados, and apricots
  • dairies, such as yogurt and milk
  • salmon and tuna
  • beans
  • nuts and seeds

Bottom line: Consuming potassium-rich fresh fruits and vegetables might help decrease blood pressure.

15. Valerian tea

Valerian roots have been used for centuries for their calming and relaxing properties, as well as their ability to improve blood circulation. Additionally, valerian tea works directly on the GABA neurotransmitter, which can help people who suffer from anxiety attacks that induce high blood pressure on a regular basis.

Ingredients

  • 1 cup of boiling water.
  • 5 grams of dried valerian root;

Preparation method

Place the valerian roots in a cup of boiling water for five to ten minutes before using. After that, filter it and consume it twice or three times a day. Valerian tea can make some individuals sleepy throughout the day, so if this happens to you, you should only drink it at night.

16. Horsetail tea

Horsetail tea is a natural diuretic that helps the body shed excess fluid by increasing urine output. As a result, it can be an excellent tea for lowering blood pressure in persons who have a lot of fluid retention, as the extra water in the body puts additional stress on the heart, causing hypertension to worsen.

Despite its benefits, this tea should only be used on rare occasions, such as when other methods of blood pressure regulation are failing and there is a lot of fluid retention. This tea should not be consumed for more than one week since it causes the loss of vital minerals through the urine.

Ingredients

  • 2 to 3 tablespoons of dry horsetail leaves;
  • 16.9 Oz (500 ml) of boiling water.

Preparation method 

Place the horsetail leaves in the boiling water and wait five to ten minutes for the mixture to cool. After that, drain the mixture and have the tea while it is still warm. This tea should be consumed two to three times a day.

SUMMARY

A huge fraction of the world’s population suffers from high blood pressure. While medicines are one method of treatment, there are many other natural options, such as eating particular foods, that can be beneficial.

High blood pressure, if left untreated, can lead to major health problems such as stroke, heart attack, and kidney damage. Regular doctor visits can aid in the monitoring and control of your blood pressure.

High blood pressure is defined as a measurement of 130/80 mm Hg or higher. If you’ve recently been diagnosed with high blood pressure, your doctor will work with you to determine the best way to manage it. Medication, lifestyle changes, or a combination of therapy may be part of your treatment plan. Taking the methods outlined above can also help you lower your numbers.

According to experts, any lifestyle adjustment should lower blood pressure by 4 to 5 mm Hg systolic and 2 to 3 mm Hg diastolic. Lowering salt intake and adopting dietary modifications may result in even lower blood pressure.

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Osafo Daniel
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