Home Remedies for High Blood Pressure
April 8, 2022
High BP (hypertension) could be a common condition in which the long-term force of the blood against your artery walls is high enough that it’s going to cause health problems, like a heart condition eventually.
Blood pressure is determined by the number of blood pumps and the amount of resistance to blood flow in your arteries—the more blood pumps, the narrower your arteries, the upper your BP. A pressure level reading is given in millimetres of mercury (mm Hg).
- The top number (systolic pressure) – The first, or upper, number measures the pressure in your arteries when your heart beats.
- The bottom number (diastolic pressure) – The second, or lower, number measures the pressure in your arteries between beats.
You can have high blood pressure for years without symptoms. However, uncontrolled high blood pressure increases your risk of severe health problems, including attacks and strokes. Detected by your doctor, you’ll be able to manage it.
Several things may play a role, while the actual causes are not unknown.
- Being overweight or obese
- Lack of physical activity
- Too much salt in the diet
- Too much alcohol consumption (more than 1 to 2 drinks per day)
- Older age
- Family history of high blood pressure
- Sleep apnea
Read also: Causes of High Blood Pressure
Risk Factors of High BP
- Who smokes
- Pregnant women
- People with a family history of BP
- Women who take birth control pills
- People over the age of 35
- who are overweight
- who are not active
- who drink alcohol excessively
- who eat foods with too much salt
- who have sleep apnea
Home Remedies to keep the High BP in bay
1. Engage in exercise regularly
Regular physical activity such as 150 minutes per week or about 30 minutes most days of the week can lower your vital signs by about 5 to 8 millimetres of mercury if you have a high BP. It’s essential to be consistent because your blood pressure can rise again if you stop exercising. If you have elevated blood pressure, exercise can assist you to avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. Some aerobic exercise samples include walking, jogging, cycling, and dancing.
2. Healthy Diet
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you’ve got high blood pressure. This eating plan is understood as the Dietary Approaches to prevent Hypertension (DASH) diet. It isn’t easy to change your eating habits, but with these tips, you’ll be able to adopt a healthy diet:
- Keep a food diary. Write down what you can shed surprising light on your proper eating habits, even for just a week. Monitor what you eat, how much, when and why.
- Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, not supplements. Consult with your doctor about the potassium level that’s best for you.
- Be a wise shopper. Read food labels after you shop and follow your healthy-eating plan when you’re dining out, too.
3. Reduce sodium in your diet
Even a slight reduction in sodium in your diet can improve your heart health and reduce blood pressure by about 5 to six torr if you’ve got the high vital sign. However, a lower sodium intake is suitable for many adults. To decrease sodium in your diet, consider these tips:
- Read food labels. If possible, choose low-sodium alternatives to the foods and beverages you usually buy.
- Eat fewer processed foods. Only a tiny low amount of sodium occurs naturally in foods. Most sodium is added during processing.
- Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Instead, use herbs or spices to feature flavour to your food.
4. Reduce Alcohol Intake
Alcohol will be both good and bad for your health. By drinking alcohol only in moderation, generally one drink each day for ladies or two daily for men, you’ll potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor. But that protective effect is lost if you drink too much alcohol. On the other hand, drinking over moderate alcohol can raise blood pressure by several points. It can also reduce the effectiveness of pressure medications.
5. Quit smoking
Each cigarette you smoke increases your blood pressure for several minutes after you finish. Stopping smoking helps your vital signs return to normal. Quitting smoking can reduce your risk of cardiovascular disease and improve your overall health.
6. Reduce caffeine
Caffeine can raise blood pressure to 10 mm Hg in people that rarely consume it. However, people who drink coffee regularly may experience little or no effect on their blood pressure. To see if caffeine raises your blood pressure, check your blood pressure within 30 minutes of a caffeinated beverage.
Read also: The Effects Of Stress On Cardiac Patients
7. Reduce your stress
Chronic stress may contribute to high blood pressure. More research is required to determine the consequences of chronic stress on blood pressure. Occasional stress can also contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
If you can’t eliminate all of your stress, you’ll at least address them in an exceedingly healthier way.
- Change your expectations. for instance, plan your day and concentrate on your priorities. Avoid trying to try and do an excessive amount of and learn to mention no. Understand there are some things you can’t change or control, but you’ll target how you react to them.
- Focus on issues you’ll control and make plans to unravel them. For example, if you’re having a problem at work, try talking to your manager. If you have a conflict with your kids or spouse, take steps to resolve it.
- Avoid stress triggers. Attempt to avoid triggers once you can. For example, if rush-hour traffic on the way to work causes stress, try leaving early or taking public transportation. Also, avoid people who cause you stress.
- Make time to relax and to try and do activities you enjoy. Take time each day to sit down quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.
- Practice gratitude. Expressing gratitude to others can help reduce your stress.
Also Read: What Is Normal BP
People also ask
1. What is the immediate remedy for high BP?
The immediate remedy for high BP is to calm down and lie flat on your back. Then, start taking slow deep breaths. This stress leaving technique can bring blood pressure to some extent.
2. How can I lower my blood pressure in minutes?
The essential technique here is to relax first. Then, taking a warm shower and doing breathing exercises can help lower blood pressure.
3. Can garlic lower BP?
Raw garlic, garlic powder, aged garlic extracts, or garlic oil appear to help lower blood pressure. Effective dosages range from 12.3–2,400 mg per day for 2–24 weeks, and it depends on the form taken.