If you’re on the lookout, you know you’re going to find tons of natural remedies for high bp. But it’s tough to choose between hundreds of options. That’s why we’ve put together 10 natural remedies for high blood pressure that you’re going to need to lower down your blood pressure when it’s needed.
You must know that a blood pressure reading of 130/80 mm Hg or above is considered high. Now, you must be wondering why is it so important to maintain stable blood pressure. High blood pressure is as dangerous as any other medical issue. If left untreated, high blood pressure can lead to serious health complications including stroke, heart attack, and even kidney damage. This is why it is important to control it in the right frame of time.
Along with medication, doctors generally also recommend their patients to take care of their blood pressure naturally. And this is only why we’ve come up with the 5 natural remedies for high bp.
Positive Lifestyle Changes
Our very first natural remedy for high blood pressure is the core of almost all our next points. According to experts, every positive lifestyle change brings down a person’s blood pressure by 4 to 5 mm Hg systolic and 2 to 3 mm Hg diastolic.
Did you know, blood pressure often increases weight. This is why losing weight is technically one of the most important steps in fixing your high blood pressure. Losing even a small amount of weight in case you’re overweight or obese, can help in reducing your blood pressure. With each kilogram of weight that you lose, your blood pressure is recorded to be reduced by around 1 millimeter of mercury (mm Hg).
Apart from losing weight, you’ve also got to keep in mind the amount of weight you carry around your waistline. That is also one evident risk factor of high bp.
Eating a healthy diet that’s rich in fruits, vegetables, whole grains, low-fat dairy products, negligible saturated fat, and cholesterol can help in lowering your blood pressure. This diet plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
Here are more tips to keep you invested in eating right for your blood pressure:
- Food Journal – Write down what you eat. This will shed surprising light on your true eating habits. Once you’re done analyzing what you’re eating, its time to monitor what you eat, how much you eat, when do you eat, and why.
- Decrease your sodium intake – Even a small reduction in sodium (salt) intake can lower blood pressure. It can reduce blood pressure by 5 to 6 mm Hg in case you have high blood pressure.
- Increase your potassium intake – Potassium diminishes the effects of sodium on blood pressure. Some of the best sources of potassium are fruits and vegetables.
- Cut back on caffeine – Caffeine has the ability to raise one’s blood pressure by up to 10 mm Hg in people who rarely consume it.
Stress is a major contributor to high blood pressure but that is in case you react to stress by eating unhealthy food, drinking alcohol, or smoking. What you need to do is take your time to think about what causes you to feel stressed and then work your way through it by analyzing how you can eliminate or reduce your stress.
Limit Alcohol and Quit Smoking
Alcohol can have both good and bad effects on your health. By drinking alcohol in moderation – one drink a day for women, or two a day for men — can potentially lower your blood pressure by about 4 mm Hg. But this protective effect is lost when you drink too much alcohol. So, call it quits! Similarly, even smoking is a bad habit. With each cigarette that you smoke, your blood pressure increases for many minutes. Smoking has no positive effect on your body and the sooner you realize that the better. Quitting smoking reduces your risk of heart diseases and improves your overall health.
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Disclaimer: This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.