If you’re in search of home remedies for high blood pressure, you’ve come to the right place. Keep reading as we let you know all about high blood pressure along with effective remdies that can be used to combat it at home.
High blood pressure affects almost more than 1 billion people in the world. It is a “silent killer” as it may show no symptoms until it is too late, due to which many people are unaware if they have it. It is a risk factor for heart disease, stroke, and heart attack, so do not miss your annual exam with a Cardiologist in Lahore.
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What is blood pressure?
The heart pumps blood to the cells in your body. Blood pressure is the force of the blood on the wall of the arteries in the body. It depends on how much blood the heart pump and the blood supply force to the organs. As your heart beats and rests, the two numbers given below determine your blood pressure.
Systolic blood pressure
This number represents the force of blood flow when your heart squeezes and pumps blood to the rest of the body.
Diastolic blood pressure
It indicates the blood pressure flow between the heartbeats, usually when the heart is resting.
120/80 mm Hg is considered a normal blood pressure, with the first figure being systolic and the second being diastolic.
Blood pressure over and above 130/80 mm Hg is higher than usual and may indicate a risk of high blood pressure.
A blood pressure reading of less than 90/60 mm Hg is low blood pressure, also known as hypotension. Low blood pressure without other symptoms is not concerning, but if it shows up with additional signs, it can be a problem.
When is blood pressure a problem?
In most cases, high blood pressure is more alarming than low blood pressure. High blood pressure can damage your arteries and, slowly heart. On the other hand, low blood pressure does not pose any serious dangers. If it is a recurring problem showing up with other symptoms, consult the Best Cardiologist in Islamabad to seek treatment.
What causes high blood pressure?
Identifying the exact cause behind high blood pressure is nearly impossible. Few people are more at risk of high blood pressure due to the factors given below:
- Family history of high blood pressure
- High sodium intake
- Being inactive
- Consuming too much alcohol
- Contraceptive pills
- Medical conditions such as thyroid, kidney disease, etc.
Home Remedies For High Blood Pressure
There are some simple things that you can do to manage high blood pressure without medication. It may help lower blood pressure or prevent it for a while, but it is not a permanent solution. High blood pressure is a serious issue and needs an evaluation from a doctor.
Following are some effective home remedies for high blood pressure:
1. Maintain a healthy weight
Obesity is a leading cause of many life-threatening diseases, especially heart disease and high blood pressure. It can also cause sleep apnea, leading to high blood pressure. To keep your blood pressure at bay, shed off the extra pounds. It is vital to check your waistline as it can damage the organs around it, leading to a boost in blood pressure.
2. Say no to smoking!
Smoking is the worst thing you can do to your health. Aside from the many other problems it may cause, smoking raises your blood pressure for a few minutes after smoking a cigarette.
Chain smokers are at the risk of having high blood pressure for long durations. Passive smoking can also increase the chances of high blood pressure.
3. Stay physically active
The many benefits of exercise are enough to convince anyone to get moving. Exercising for thirty minutes a day can improve your health.
Exercising daily decreases your chances of high blood pressure and many other diseases. Being physically active can also lead to being overweight. It can be disastrous for blood pressure and heart health. If going to the gym is not your thing, try swimming, jogging, or sprinting.
4. Change your diet
Some foods may help lower your blood pressure instantly, while some may benefit you in the long run. Foods high in potassium, such as nuts and seeds, can immediately lower your blood pressure. A nutritionist may recommend the DASH diet for those who suffer from high blood pressure.
DASH stands for Dietary Approaches to Stop Hypertension and is tailor-made for people with high blood pressure. This diet promotes eating fruits, vegetables, beans, and lean protein like chicken. In this diet, limit salt, and avoid red meat. High blood pressure patients should avoid sugary and oily food to avoid any spikes in blood pressure.
5. Lower sodium intake
Sodium leads to water retention, which can cause a drastic rise in blood pressure. Foods that are high in sodium are bad for your heart too. Limit your sodium intake between 1,500 mg to 2,300 mg. A teaspoon of salt is 2,300 mg. To curtail your salt intake, stop adding salt to the dishes you make.
You can opt for low sodium alternatives or use spices to make the dish flavorful. Check the label for the amount of sodium in processed foods and choose the low-sodium options.
6. Manage stress
Stress has become a daily part of our life as our lives are busier than before. Responsibilities, work, relationships, and many more factors can affect stress levels.
Although some of these factors may not be under your control, look for ways to manage them. Feeling stress all the time elevates your blood pressure for long periods and causes damage to your heart.
7. Eat dark chocolate
An unusual but worthy remedy, eating dark chocolate can lower your blood pressure. It contains plant-based compounds known as flavonoids which help relax the arteries, reducing blood pressure.
Eating dark chocolate in large quantities may not have the same effect and can adversely affect your health. Consume it in small amounts to take full advantage of its benefit on blood pressure.
8. Practice meditation
Almost everyone copes with stressful situations, such as a project deadline or a fight with their partner. As stress can trigger blood pressure, meditating a few minutes a day can help keep your stress level to a minimum.
Additionally, meditation can lower blood pressure by slowing your heart rate and bringing your blood pressure down. Deep breathing is also a form of meditation that lessens blood pressure. Staying calm can be an effective way to manage your blood pressure.
9. Monitor your blood pressure
Not having any symptoms makes it a disease that can be lethal if it progresses. Multiple risk factors come into play when we think about elevating blood pressure.
Risk factors include aging, family history, obesity, smoking, drinking, and more. Those at risk of high blood pressure should monitor their blood pressure frequently at home.
10. Drink less alcohol
Even if you are healthy, drinking alcohol in excess can increase your blood pressure. It is essential to drink moderately because drinking alcohol more than a glass or two can lift your blood pressure level. Do not go overboard when drinking.
11. Eat garlic
Garlic encourages the creation of nitric oxide that aids circulation, hence curbing blood pressure. It has antioxidant properties making it a heart-healthy food that you should add to your diet.
Aged garlic extract was a worthwhile remedy in ancient medicine. Its supplements available in the market can produce the same result.
12. Take supplements
Like aged garlic supplements, other supplements can help manage your high blood pressure. The omega-3 polyunsaturated fatty acid can bring your blood pressure down.
Other supplements that may help with high blood pressure are magnesium, whey protein, calcium, etc.
13. Eat Berries
Berries are a source of antioxidants which is healthy for your body. It also contains polyphenols which benefit your heart. Polyphenols are plant compounds found naturally in berries.
Foods rich with polyphenol are beneficial for patients with high blood pressure as this fruit is healthy for your heart.
14. Limit caffeine intake
Drinking drinks that have caffeine in them may increase blood pressure instantly. Drinks with caffeine elevate your blood pressure after you consume caffeine.
It may not have a long-term effect on your blood pressure, but it still elevates blood pressure after having a caffeinated drink. Blood pressure patients who drink coffee may need to consult their doctor to determine how much caffeine they can have in a day.
15. Add potassium to your diet!
Potassium is an essential mineral for your health. It detoxifies your body from sodium and helps manage blood pressure. Many fruit and vegetables are rich in potassium, such as green vegetables, tomatoes, milk, nuts, etc., making it easy to incorporate them into your diet.
Home remedies can be of use in the short term. Few things listed above can lower blood pressure instantly, but it may take days to weeks for blood pressure to get back to normal.
Lifestyle alterations, such as exercising and healthy eating, can also prevent high blood pressure. It is vital to visit a doctor to get proper treatment. High blood pressure can lead to heart problems, stroke, and heart attack if it does not get treatment.