Natural Home Remedy for Lowering High Blood Pressure
Many adults around the world deal with hypertension, also called high blood pressure. Due to the recent changes in guidelines, nearly half of American adults will now be characterized as having high blood pressure. Experts recommend treating the condition with lifestyle changes and medications.
What is Blood Pressure?
Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps blood into the arteries. Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls. This is called diastolic pressure.
Blood pressure readings have two numbers, for example 140/90mmHg. The top number is your systolic blood pressure. (The highest pressure when your heart beats and pushes the blood round your body.) The bottom one is your diastolic blood pressure.
Blood pressure ranges include:
Normal: Less than 120/80 mm Hg
Prehypertension: Systolic between 120–129 and diastolic less than 80
Stage 1 high blood pressure: Systolic between 130–139 or diastolic between 80–89
Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg
What causes Blood Pressure?
The exact causes of high blood pressure are not known, but several things may play a role, including:
-Smoking
-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)
-Stress
-Older age
-Genetics
-Family history of high blood pressure
-Chronic kidney disease
-Adrenal and thyroid disorders
-Sleep apnea
Symptoms and Signal of High Blood Pressure
High blood pressure is a dangerous condition that can damage your heart.
6 Most common high blood pressure symptoms are:
Most commonly high blood pressure causes no symptoms at all. This means that people with high blood pressure can be having damage occur to their heart, kidneys, eyes, and circulation without feeling badly! It is very important, therefore, to have blood pressure testing as part of the routine physical examination. However, in people with uncomplicated high blood pressure, they may experience the following...
i. headache
ii. blurred vision
iii. dizziness
iv. shortness of breath.
The consequences of high blood pressure depend on the severity and the duration of the pressure, as well as the underlying medical condition of the individual affected. High blood pressure can affect the heart to cause:
v. shortness of breath
vi. chest pain, and Heart Attack
High blood pressure can impair the function of the kidneys, leading to fluid retention and swelling of the legs, and even kidney failure. High blood pressure can affect the eyes, causing vision loss. High blood pressure can seriously affect the circulation causing pain in the legs with walking, cold feet, and stroke.
Fortunately, when high blood pressure is detected early, treated, and monitored, the consequences of high blood pressure can be avoided.
Ways To Lower Blood Pressure Naturally
While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, most people can bring down their blood pressure naturally without medication with home remedies for low blood pressure (called hypotension).
(1) Take up tea
Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped three cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point.
The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients for low blood pressure—this often indicates a higher concentration per serving.
Hibiscus flower
Hibiscus is a genus of flowering plants in the mallow family, Malvaceae. The genus is quite large, comprising several hundred species that are native to warm temperate, subtropical and tropical regions throughout the world. Member species are renowned for their large, showy flowers and those species are commonly known simply as "hibiscus", or less widely known as rose mallow.
The flowers are large, conspicuous, trumpet-shaped, with five or more petals, color from white to pink, red, orange, peach,[7] yellow or purple,[8] and from 4–18 cm broad.
(2) Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods.
For this reason, many public health efforts are aimed at lowering salt in the food industry.
In many studies, salt has been linked to high blood pressure and heart events, like stroke
However, more recent research indicates that the relationship between sodium and high blood pressure is less clear.
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt.
If you already have high blood pressure, it's worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.
(3) Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects.
In the US, moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.
(4) Relax with music
Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help you get low blood pressure, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly.
After a week, the listeners had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points.
(5) Eat more potassium-rich foods
Example: Bananas
Potassium is an important mineral.
It helps your body get rid of sodium and ease pressure on your blood vessels.
Modern diets have increased most people's sodium intake while decreasing potassium intake.
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
Fruit, including melons, bananas, avocados, oranges and apricots
Dairy, such as milk and yogurt
Tuna and salmon
Nuts and seeds
Beans
(6) Reduce your stress
Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.
If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:
Change your expectations. For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can't change or control, but you can focus on how you react to them.
Focus on issues you can control and make plans to solve them. If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.
Avoid stress triggers. Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.
Make time to relax and to do activities you enjoy. Take time each day to sit 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.
7) Cut back on caffeine
If you've ever downed a cup of coffee before you've had your blood pressure taken, you'll know that caffeine causes an instant boost.
However, there's not a lot of evidence to suggest that drinking caffeine regularly can cause a lasting increas.
In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease, including high blood pressure, than those who don't (15, 16, 17, 18).
Caffeine may have a stronger effect on people who don't consume it regularly.
If you suspect you're caffeine-sensitive, cut back to see if it lowers your blood pressure.
(8)Learn to manage stress
Stress is a key driver of high blood pressure.
When you're chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
Listen to soothing music: Calming music can help relax your nervous system. Research has shown it's an effective complement to other blood pressure therapies.
Work less: Working a lot, and stressful work situations in general, are linked to high blood pressure.
(9) Eat dark chocolate or cocoa
Here's a piece of advice you can really get behind.
While eating massive amounts of chocolate probably won't help your heart, small amounts may.
That's because dark chocolate and cocoa powder are rich in flavonoids, plant compounds that cause blood vessels to dilate.
A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure.
For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.
(10) Lose weight
If you're overweight, losing weight can make a big difference for your heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure.
In previous studies, losing 17 pounds (7.7 kg) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg.
To put that in perspective, a healthy reading should be less than 120/80 mm Hg.
The effect is even greater when weight loss is paired with exercise.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
(11) Quit smoking
breaking a cigarette in half
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
Surprisingly, studies haven't found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time.
Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.
(12) Eat berries
Berries are full of more than just juicy flavor.
They're also packed with polyphenols, natural plant compounds that are good for your heart.
One small study had middle-aged people eat berries for eight weeks.
Participants experienced improvements in different markers of heart health, including blood pressure.
Another study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits and vegetables.
Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.
(13) Try meditation or deep breathing
While these two behaviors could also fall under "stress reduction techniques," meditation and deep breathing deserve specific mention.
Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate and lowering blood pressure.
There's quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure (38, 39).
Deep breathing techniques can also be quite effective.
In one study, participants were asked to either take six deep breaths over the course of 30 seconds or to simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat (40).
Try guided meditation or deep breathing. Here's a video to get you started.
(14) Eat calcium-rich foods
milk being poured
People with low calcium intake often have high blood pressure.
While calcium supplements haven't been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthy levels.
For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it's 1,200 mg per day.
In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines and tofu. Here is a complete list.
(15) Take natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:
Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
Hibiscus: Hibiscus flowers make a tasty tea. They're rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure.
(16) Eat foods rich in magnesium
Magnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is pretty rare, many people don't get enough.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear.
Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure.
You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken, meat and whole grains.
Foods That Reduce Blood Pressure:
1. Dark chocolate:
Look for a dark chocolate that contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure.
2. Garlic:
Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Research on the health benefits of garlic is finding more and more miraculous effects. Among them, garlic seems to help thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure.
3. Spinach:
Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.
4. Sunflower Seeds:
Rich in potassium, magnesium and healthy plant fats, sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure.
5. Bananas:
Bananas contain loads of potassium and fiber.
6. Tomatoes:
Tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene, one of the tomato’s most useful compounds, is activated by heat, so add tomatoes to your next chili or stew.
7. Broccoli:
Broccoli has been found to have a whole host of beneficial health effects including high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure.
8. Melon:
Melon is rich in potassium. Cantaloupe and watermelon are especially rich sources.
