Hypertension (high blood pressure) makes your heart work extra hard to pump blood, and so it can be a dangerous condition. The worst news is that you can have the condition without any warning signs but may still damaging your blood vessels and heart.
The best way to detect hyper-tension is to get screened during a checkup at least once every year.
If left uncontrolled, it raises your risk of congestive heart failure, heart disease, kidney disease, stroke, and other medical conditions. Luckily, lifestyle and diet changes can help control high blood pressure.
Here are 10 natural remedies for high blood pressure:
1. Exercise Regularly
Exercising is one of the best natural remedies for high blood pressure. Not only does exercise help lower your stress levels, strengthen your heart, and manage your weight, it can also help control high blood pressure.
Consider creating an exercise routine that fits into your schedule, blood pressure concerns, and lifestyle. It’s crucial that you devise a realistic physical activity plan because your condition will likely increase again if you stop working out.
For the best results, attempt to do at least 75 to 150 minutes of physical activity per week. You can walk, dance, run, play sports, swim, or even do strength training twice a week to build muscle and maintain bone density.
2. Lower Your Sodium Intake
Most persons consume as much as 3, 500 milligrams of sodium in a day. The DASH (Dietary Approaches to Stop Hypertension) diet, limit sodium to 2, 300 mg a day or even less. But a lower sodium intake – at least 1, 500 milligrams a day – is perfect for most adults.
Sodium is in salt, and so the best way to lower your sodium intake is to consume less salt. And consuming less salt is among the natural remedies for high blood pressure.
To decrease it, consider these tips:
- Eat fewer salty snacks and processed foods like chips, salted nuts, and pretzels since they often have lots of salt added to them.
- Read food labels so that you can consume low-sodium options of the beverages and foods you usually buy.
- Avoid adding table salt to your food and reduce the amount you use when cooking. If possible, don’t add salt to the water when you cook pasta or rice and avoid salting meats.
Remember that even a small reduction of sodium intake in your diet can help control high blood pressure and improve your heart. So, if you can’t drastically lower it, simply cut back gradually.
3. Eat a Healthy Diet
A healthy diet can help control high blood pressure. The diet plan is referred to as the DASH diet. To change eating habits is not easy, but with these tips will help you adopt one:
- Control your fat consumption. To protect your heart, consider restricting your fat consumption to a maximum of 2 -3 servings a day.
- Supplement your diet with legumes, seeds, and nuts. They are quite high in fat; however, they also have protein, fiber, potassium, and magnesium.
- Restrict sugar consumption.
- Eat poultry, fish, and lean meat in moderation. Fish and meat are good sources of zinc, iron, vitamins, and protein, but some kinds can be rich in cholesterol and fat. So, it is best not to consume too much.
- Up your calcium, magnesium, and potassium levels.
- Drink hibiscus tea. It is one of the natural remedies for high blood pressure because it contains phytochemicals.
- Load up on vegetables and fruits and add low-fat dairy products.
Additionally, stick to a healthy eating plan even when dining out and always be a wise\smart shopper. Cocoa powder and dark chocolate contain plant compounds, which can be natural remedies for high blood pressure.
4. Watch Your Weight
Blood pressure often elevates as weight increases. So, weight loss is among the most effective natural remedies for high blood pressure. Visit your doctor on a healthy target weight.
5. Limit Alcohol Use
Alcohol abuse is extremely bad for the heart. Besides, alcoholic beverages are rich in calories, making you prone to obesity. Drinking only in moderation or quitting can help control high blood pressure.
6. Quit Smoking
Stopping smoking is great for your all-around health. The habit causes an instant but temporary raise in your heart rate and an increase in your blood pressure.
In the long run, tobacco’s chemicals can raise your blood pressure by severely damaging your blood vessels, narrowing your arteries, and causing inflammation. Hardened arteries usually cause high blood pressure. So, this makes quitting smoking to be one of the best natural remedies for high blood pressure.
7. Cut Back on Caffeine
Caffeine causes a rise in blood pressure and heart rate, especially for those who don’t take it regularly. If consumed in high doses, caffeine can cause irregular heartbeats.
Taking not more than 400 milligrams of caffeine a day may be one of the natural remedies for high blood pressure. So, if you suspect you are caffeine-sensitive, limit your intake to see if it can control high blood pressure.
8. Relieve Stress
Anxiety and stress can contribute to hypertension. Figure out what is stressing you and find ways you can solve the issues to control high blood pressure. If stressors cannot be done with, why not change your coping behaviors. You can listen to music, take up yoga, or even read a book.
9. Monitor Blood Pressure and Visit Your Doctor Regularly
Checking your blood pressure can help you know if your lifestyle and diet changes are paying off. It will also alert you as well as your doctor to possible health complications.
To control high blood pressure, also consider visiting your doctor regularly. Also, ask the doctor how frequently you need to check it.
10. Get Support
Supportive friends and family can help boost your health. They may drive you to the medical doctor’s office, encourage you to take good care of yourself, or join you in your work-out pro-gram to help control high blood pressure.
If you need support beyond friends and family, join a support group. A support group may link you with individuals who can give you morale or emotional boost. They can also provide practical tips that can help you cope with hypertension.
Hypertension affects a large proportion of the world’s population. In the United States alone, it affects one in three adults.
While drugs are one way to control this dangerous condition, the natural remedies for high blood pressure in this article may help. Eat healthily, exercise more, and visit your doctor regularly for a checkup.