Home remedies for high blood pressure are manifold and can be followed very easily. It is important to know how to reduce high blood pressure naturally at home.
What is high blood pressure?
Blood pressure happens to be the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg.
If blood pressure is on the higher side, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and the blood vessels can get damaged.
Home remedies for high blood pressure are several and they help in staying healthy.
1. Get moving
Exercising 30 to 60 minutes a day is no doubt an important part of healthy living. It helps lower blood pressure as regular physical activity benefits the mood, strength, and balance. It also decreases the risk of diabetes and other types of heart disease.
If inactive for a while, it is better to talk to the doctor about a safe exercise routine. Start slowly, and then gradually pick up the pace and as well as the frequency of the workouts. This is one of the popular home remedies for high blood pressure.
If not visiting the gym, then the workout can be outside. Go for a hike, jog, or swim. It is good to undertake muscle-strengthening activity at least two days per week. Either lifting weights, doing pushups, or performing any other exercise can be carried out for building lean muscle mass.
2. Follow the DASH diet
The diet needs to consist of:
- Eating fruits, vegetables, and whole grains
- Eating low-fat dairy products, lean meats, fish, as well as nuts
- Eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats
It is also good to cut back on desserts and sweetened beverages, such as soda as well as juice.
3. Put down the saltshaker
Keeping the sodium intake to a minimum is good for lowering blood pressure.
Eating too much sodium can lead to the retention of fluid in the body. This increases blood pressure sharply. To decrease sodium in one’s diet, avoid adding salt to one’s food.
Make use of herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium. It is better to read food labels and choose low-sodium alternatives whenever possible.
4. Lose excess weight
Weight and blood pressure are co-related. Losing weight can help lower blood pressure.
Watching the waistline is also critical for controlling blood pressure.
The extra fat around the waist, called visceral fat, is troublesome. It tends to surround various organs in one’s abdomen. This can lead to serious health problems, including high blood pressure.
5. Nix nicotine addiction
Each cigarette smoked temporarily does raise blood pressure for several minutes after the smoking is over. If a person is a heavy smoker, then his or her blood pressure can stay elevated for extended periods.
People who are suffering from high blood pressure and smoke are at greater risk of developing dangerously high blood pressure, heart attack, as well as stroke.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.
6. Limit alcohol
Drinking a glass of red wine with one’s dinner is perfectly fine. It might even offer heart-health benefits if taken in moderation.
But excessive drinking of alcohol can cause lots of health issues, including high blood pressure.
Excessive drinking tends to reduce the effectiveness of certain blood pressure medications.
7. Stress less
It is important to take off from daily responsibilities to ease stress.
Stress tends to temporarily raise one’s blood pressure. Too much of it can keep the pressure up for extended periods.
It is good to identify the trigger for one’s stress. It may be one’s job, relationship, or finances. A healthy way to lessen stress is trying to take a few deep breaths, meditating, or practicing yoga.
These are ways to how to reduce high blood pressure naturally at home. They are easy and simple to follow.
Also Read, Relieve the Symptoms of Depression with Yoga.