{"id":417,"date":"2022-11-01T10:46:55","date_gmt":"2022-11-01T10:46:55","guid":{"rendered":"https:\/\/health.theemtspot.com\/?p=417"},"modified":"2026-04-11T19:54:24","modified_gmt":"2026-04-11T19:54:24","slug":"home-remedies-for-high-blood-pressure","status":"publish","type":"post","link":"https:\/\/www.theemtspot.com\/health\/home-remedies-for-high-blood-pressure\/","title":{"rendered":"11 Home Remedies For High Blood Pressure"},"content":{"rendered":"\n<p class=\"has-larger-font-size\"><strong>Quick Summary<\/strong><\/p>\n\n\n\n<ul  class=\"is-style-connected has-list-bullet-color wp-block-list\">\n<li>Regular exercise can help lower blood pressure by making the heart stronger and more efficient.<\/li>\n\n\n\n<li>The DASH diet is a tried-and-tested eating pattern found to help lower blood pressure.<\/li>\n\n\n\n<li>Reducing stress levels can help reduce chronic high blood pressure.<\/li>\n<\/ul>\n\n\n\n<p>If you&#8217;re searching for <a href=\"https:\/\/www.theemtspot.com\/health\/blood-pressure\/how-to-lower\/\" class=\"ek-link\">natural ways to lower your blood pressure<\/a>, a few home remedies may help.<\/p>\n\n\n\n<p>From making some <strong>lifestyle changes<\/strong> to eating mindfully, these tips can help you get your numbers down.<\/p>\n\n\n\n<p>Talk to your doctor before trying new treatments, and read for more information.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\">Best Home Remedies to Treat High Blood Pressure<\/span><\/h2>\n\n\n\n<p>You can reduce the increased blood pressure by following some simple remedies, all within the confines of your home.<\/p>\n\n\n\n<p>If your blood pressure reading is making you worried, check out our article on <a href=\"https:\/\/www.theemtspot.com\/health\/blood-pressure\/chart\/\" class=\"ek-link\">blood pressure chart<\/a> where we\u2019ve explained everything about BP from A to Z.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Exercise regularly<\/h3>\n\n\n\n<p>Exercise is good for your health in many ways. It can help you maintain blood pressure and body weight, lower cholesterol, and improve your mental health.<\/p>\n\n\n\n<p>Aim for a minimum of <strong>30-minutes of moderate-intensity exercise<\/strong> on as many days of the week as possible. You can also try HIIT (high-intensity interval training), alternating between short bursts of intense activity and brief rest periods.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Eat less sodium<\/h3>\n\n\n\n<p>Eating a lot of sodium can raise your blood pressure. The <strong>American Heart Association<\/strong> recommends eating 2,300 milligrams (mg) of sodium, no more than that.<\/p>\n\n\n\n<p>However, your doctor may recommend a lower intake of <strong>1,500 mg of sodium per day<\/strong> if you have high blood pressure. Avoid processed foods to make it easier to stick to these recommendations.<\/p>\n\n\n\n<p>Instead, opt for fresh fruits, vegetables, and whole grains. You can also check food labels to see how much sodium is in a particular food.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. DASH Diet<\/h3>\n\n\n\n<p>The DASH diet is an eating pattern designed to help lower blood pressure. It&#8217;s been shown to effectively reduce blood pressure in individuals with high blood pressure.<\/p>\n\n\n\n<p>The DASH diet focuses on eating <strong>more fruits, vegetables<\/strong>, lean protein, whole grains, and low-fat dairy products. It also limits sodium, saturated fat, and added sugars, such as sugary drinks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Reduce stress<\/h3>\n\n\n\n<p>Chronic stress can lead to several health problems, including high blood pressure.<\/p>\n\n\n\n<p>There are several ways to <strong>reduce stress<\/strong>, such as exercise, meditation, and yoga. If you&#8217;re unsure how to get started, consider talking to a counselor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Get more potassium<\/h3>\n\n\n\n<p>Potassium is an essential mineral that helps regulate fluid balance in the body. It also helps offset the effects of sodium.<\/p>\n\n\n\n<p>Most people consume too much sodium and not enough potassium. This imbalance can cause or worsen high blood pressure.<\/p>\n\n\n\n<p><strong>Good sources of potassium<\/strong> are fruits and vegetables, such as bananas, sweet potatoes, and tomatoes. You can also get potassium from salmon, nuts, and seeds.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Limit caffeine intake<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.theemtspot.com\/health\/blood-pressure\/caffeine\/\" class=\"ek-link\">Caffeine is a stimulant that can raise blood pressure<\/a>. It&#8217;s found in coffee, tea, energy drinks, and chocolate.<\/p>\n\n\n\n<p><strong>Limiting your caffeine consumption<\/strong> to &lt;200 mg daily is best if you have high blood pressure. That&#8217;s about the amount in two 8-ounce cups of coffee.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Quit Smoking<\/h3>\n\n\n\n<p>Smoking is a primary cause of preventable death worldwide and a significant risk for high blood pressure.<\/p>\n\n\n\n<p>Cigarette smoke contains more than <strong>7000 chemicals<\/strong>, including nicotine, carbon monoxide, and tar. These harmful substances damage the blood vessels and make them less elastic. As a result, your blood pressure increases.<\/p>\n\n\n\n<p>If you&#8217;re a smoker, quitting is the best thing for your health. Many resources are available to help you stop, including counseling, medication, and support groups.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Medicinal herbs<\/h3>\n\n\n\n<p>Many <a href=\"https:\/\/www.theemtspot.com\/health\/best-foods-herbs-and-spices-to-lower-blood-pressure\/\" class=\"ek-link\">medicinal herbs can help lower blood pressure<\/a>. Some of the most effective include:<\/p>\n\n\n\n<ul  class=\"has-list-bullet-color wp-block-list\">\n<li><strong>Hawthorn<\/strong>: Hawthorn has been used medicinally for centuries. It contains chemicals that dilate the blood vessels and <strong>improve circulation<\/strong>.<\/li>\n\n\n\n<li><strong>Garlic<\/strong>: <a href=\"https:\/\/www.theemtspot.com\/health\/garlic-for-blood-pressure\/\" class=\"ek-link\">Garlic has a long history of use as a natural home remedy for high blood pressure<\/a>. It contains compounds that <strong>relax blood vessels<\/strong> and improve blood flow.<\/li>\n\n\n\n<li><strong>Cayenne pepper<\/strong>: Cayenne pepper contains a substance called <strong>capsaicin<\/strong>, which has been shown to reduce blood pressure<\/li>\n<\/ul>\n\n\n\n<p>By the way, we have an article featuring the <a href=\"https:\/\/www.theemtspot.com\/health\/blood-pressure\/supplements\/\" class=\"ek-link\">best supplements that lower blood pressure<\/a>; you might want to have a look at.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. Eat dark chocolate<\/h3>\n\n\n\n<p>Eating dark chocolate may help lower your blood pressure. A study showed that people who ate dark chocolate reduced systolic blood pressure, the top reading in blood pressure reading.<\/p>\n\n\n\n<p>Participants in the study ate 6 grams of dark chocolate daily for 2 weeks. The <a href=\"https:\/\/www.theemtspot.com\/health\/does-cocoa-help-lower-blood-pressure-in-hypertension\/\" class=\"ek-link\">cocoa content in the chocolate was 84%<\/a>. Those who ate the dark chocolate <strong>decreased systolic blood pressure<\/strong> by an average of 5 mm Hg.<\/p>\n\n\n\n<p>Not all chocolates are healthy. Be sure to choose dark chocolate that contains at least 70% cocoa.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">10. Sleep well<\/h3>\n\n\n\n<p>Getting sufficient sleep is essential for overall health and blood pressure specifically. A lack of sleep can pave the way to higher blood pressure.<\/p>\n\n\n\n<p>In one study, people with insomnia had an increased risk of hypertension. The study showed that people who slept <strong>&lt;5 hours per night<\/strong> were more likely to develop high blood pressure.<\/p>\n\n\n\n<p>Another study showed that people who slept 7-8 hours per night had a lower risk of developing hypertension than those who slept 5 hours or less.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">11. Get enough vitamin C and D<\/h3>\n\n\n\n<p>Vitamin C is a potent antioxidant that helps protect your cells from damage. It also helps maintain the health of your blood vessels and prevents them from hardening.<\/p>\n\n\n\n<p>Meanwhile, vitamin D is essential for <strong>maintaining strong bones and keeping your immune system functioning correctly<\/strong>. Research has shown that it may also help lower blood pressure.<\/p>\n\n\n\n<p>You can get these vitamins by eating citrus fruits, leafy greens, fatty fish, and mushrooms. You can also take supplements to ensure you&#8217;re getting enough.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\">Summing up<\/span><\/h2>\n\n\n\n<p>High blood pressure is a circulatory system condition that can lead to serious health complications. If you&#8217;re looking to reduce your high blood pressure, consider lifestyle changes, such as exercising regularly, <a href=\"https:\/\/www.theemtspot.com\/health\/blood-pressure\/diet\/\" class=\"ek-link\">eating a healthy diet<\/a>, and reducing stress.<\/p>\n\n\n\n<p>You can also try meditation or the DASH diet. If these home remedies don&#8217;t work, talk to your doctor about other treatment options.<\/p>\n\r\n\t\t\t<div id=\"daexthefu-container\"\r\n\t\t\t\tclass=\"daexthefu-container daexthefu-layout-side-by-side daexthefu-alignment-left\"\r\n\t\t\t\tdata-post-id=\"417\">\r\n\r\n\t\t\t\t<div class=\"daexthefu-feedback\">\r\n\t\t\t\t\t<div class=\"daexthefu-text\">\r\n\t\t\t\t\t\t<h3 class=\"daexthefu-title\">Was this helpful?<\/h3>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"daexthefu-buttons-container\">\r\n\t\t\t\t\t\t<div class=\"daexthefu-buttons\">\r\n\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-yes daexthefu-button daexthefu-button-type-text\" data-value=\"1\">\r\n\t\t\t\t<div class=\"daexthefu-button-text\">Yes<\/div>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-no daexthefu-button daexthefu-button-type-text\" data-value=\"0\">\r\n\t\t\t\t<div class=\"daexthefu-button-text\">No<\/div>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t<div class=\"daexthefu-comment\">\r\n\t\t\t\t\t<div class=\"daexthefu-comment-top-container\">\r\n\t\t\t\t\t\t<label id=\"daexthefu-comment-label\" class=\"daexthefu-comment-label\"><\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"daexthefu-comment-character-counter-container\">\r\n\t\t\t\t\t\t\t\t<div id=\"daexthefu-comment-character-counter-number\"\r\n\t\t\t\t\t\t\t\t\tclass=\"daexthefu-comment-character-counter-number\"><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"daexthefu-comment-character-counter-text\"><\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<textarea id=\"daexthefu-comment-textarea\" class=\"daexthefu-comment-textarea\"\r\n\t\t\t\t\t\t\t\tplaceholder=\"Type your message\"\r\n\t\t\t\t\t\t\t\tmaxlength=\"\r\n\t\t\t\t\t\t\t\t400\t\t\t\t\t\t\t\t\t\"><\/textarea>\r\n\t\t\t\t\t<div class=\"daexthefu-comment-buttons-container\">\r\n\t\t\t\t\t\t<button class=\"daexthefu-comment-submit daexthefu-button\">Submit<\/button>\r\n\t\t\t\t\t\t<button class=\"daexthefu-comment-cancel daexthefu-button\">Cancel<\/button>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t<div class=\"daexthefu-successful-submission-text\">Thanks for your feedback!<\/div>\r\n\r\n\t\t\t<\/div>\r\n\r\n\t\t\t","protected":false},"excerpt":{"rendered":"<p>Lower high blood pressure with these effective home remedies that are easy to apply, whether you\u2019re dealing with mild or more severe cases of the condition.<\/p>\n","protected":false},"author":2,"featured_media":20018,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_helpful_status":1,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[7],"tags":[],"class_list":["post-417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blood-pressure"],"_links":{"self":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/417","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/comments?post=417"}],"version-history":[{"count":1,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/417\/revisions"}],"predecessor-version":[{"id":538624,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/417\/revisions\/538624"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/media\/20018"}],"wp:attachment":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/media?parent=417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/categories?post=417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/tags?post=417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}