Lower high blood pressure with these effective home remedies that are easy to apply, whether you’re dealing with mild or more severe cases of the condition.
- Regular exercise can help lower blood pressure by making the heart stronger and more efficient.
- The DASH diet is a tried-and-tested eating pattern found to help lower blood pressure.
- Reducing stress levels can help reduce chronic high blood pressure.
If you’re searching for natural ways to lower your blood pressure, a few home remedies may help.
From making some lifestyle changes to eating mindfully, these tips can help you get your numbers down.
Talk to your doctor before trying new treatments, and read for more information.
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Best Home Remedies to Treat High Blood Pressure
You can reduce the increased blood pressure by following some simple remedies, all within the confines of your home.
If your blood pressure reading is making you worried, check out our article on blood pressure chart where we’ve explained everything about BP from A to Z.
1. Exercise regularly
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.
Aim for a minimum of 30-minutes of moderate-intensity exercise 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.
2. Eat less sodium
Eating a lot of sodium can raise your blood pressure. The American Heart Association recommends eating 2,300 milligrams (mg) of sodium, no more than that.
However, your doctor may recommend a lower intake of 1,500 mg of sodium per day if you have high blood pressure. Avoid processed foods to make it easier to stick to these recommendations.
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.
3. DASH Diet
The DASH diet is an eating pattern designed to help lower blood pressure. It’s been shown to effectively reduce blood pressure in individuals with high blood pressure.
The DASH diet focuses on eating more fruits, vegetables, lean protein, whole grains, and low-fat dairy products. It also limits sodium, saturated fat, and added sugars, such as sugary drinks.
4. Reduce stress
Chronic stress can lead to several health problems, including high blood pressure.
There are several ways to reduce stress, such as exercise, meditation, and yoga. If you’re unsure how to get started, consider talking to a counselor.
5. Get more potassium
Potassium is an essential mineral that helps regulate fluid balance in the body. It also helps offset the effects of sodium.
Most people consume too much sodium and not enough potassium. This imbalance can cause or worsen high blood pressure.
Good sources of potassium are fruits and vegetables, such as bananas, sweet potatoes, and tomatoes. You can also get potassium from salmon, nuts, and seeds.
6. Limit caffeine intake
Caffeine is a stimulant that can raise blood pressure. It’s found in coffee, tea, energy drinks, and chocolate.
Limiting your caffeine consumption to <200 mg daily is best if you have high blood pressure. That’s about the amount in two 8-ounce cups of coffee.
7. Quit Smoking
Smoking is a primary cause of preventable death worldwide and a significant risk for high blood pressure.
Cigarette smoke contains more than 7000 chemicals, 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.
If you’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.
8. Medicinal herbs
Many medicinal herbs can help lower blood pressure. Some of the most effective include:
- Hawthorn: Hawthorn has been used medicinally for centuries. It contains chemicals that dilate the blood vessels and improve circulation.
- Garlic: Garlic has a long history of use as a natural home remedy for high blood pressure. It contains compounds that relax blood vessels and improve blood flow.
- Cayenne pepper: Cayenne pepper contains a substance called capsaicin, which has been shown to reduce blood pressure
By the way, we have an article featuring the best supplements that lower blood pressure; you might want to have a look at.
9. Eat dark chocolate
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.
Participants in the study ate 6 grams of dark chocolate daily for 2 weeks. The cocoa content in the chocolate was 84%. Those who ate the dark chocolate decreased systolic blood pressure by an average of 5 mm Hg.
Not all chocolates are healthy. Be sure to choose dark chocolate that contains at least 70% cocoa.
10. Sleep well
Getting sufficient sleep is essential for overall health and blood pressure specifically. A lack of sleep can pave the way to higher blood pressure.
In one study, people with insomnia had an increased risk of hypertension. The study showed that people who slept <5 hours per night were more likely to develop high blood pressure.
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.
11. Get enough vitamin C and D
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.
Meanwhile, vitamin D is essential for maintaining strong bones and keeping your immune system functioning correctly. Research has shown that it may also help lower blood pressure.
You can get these vitamins by eating citrus fruits, leafy greens, fatty fish, and mushrooms. You can also take supplements to ensure you’re getting enough.
High blood pressure is a circulatory system condition that can lead to serious health complications. If you’re looking to reduce your high blood pressure, consider lifestyle changes, such as exercising regularly, eating a healthy diet, and reducing stress.
You can also try meditation or the DASH diet. If these home remedies don’t work, talk to your doctor about other treatment options.