High blood pressure or hypertension is referred to as a condition where the force of blood against the artery walls is too high. High pressure damages the blood vessels and leads to cardiac diseases, stroke, kidney diseases and other health issues.
Suppose you have diagnosed with high blood pressure; no need to worry. Prescribed medications and simple lifestyle changes can help you maintain blood pressure within the normal range and prevent chronic diseases.
10 Ways To Lower High Blood Pressure At Home
Uncontrolled high blood pressure can be dangerous and life-threatening as it increases the risk of stroke and heart attack. However, there are several ways to lower blood pressure naturally without medications.
Here are 10 lifestyle changes to manage high blood pressure
1. Reduced intake of sodium
High salt intake is linked with high blood pressure. More than half of people suffering from high blood pressure seems to be sensitive to salt. Cut the intake of sodium and processed foods rich in sodium. Even a reduction in a small amount of sodium in Your diet improves the healthy of the heart and lowers blood pressure. Considered the tips discussed below to decrease the amount of sodium in your diet:
- Instead of salt, add herbs and spices such as cayenne pepper, garlic, cloves etc., to add flavour to your dishes.
- Wash frozen or canned vegetables well, as they may contain salt as a preservative.
- Put down the table salt shaker to resist the urge to add additional salt to the dishes.
- Gradually reduce the amount of salt you add to food while cooking.
- Read nutritional labels before purchasing food in grocery stores. Buy food low in sodium.
2. Incorporate sodium-rich food in the diet
Include foods rich in potassium such as tomatoes, greens, potatoes and sweet potato to your diet. Potassium and encounters the effect of sodium and reduces the blood pressure.
3. Stay Hydrated
Drink at least 8 to 9 glasses of water every day. Staying hydrated flushes out toxins and excess sodium. On the other hand, dehydration causes blood to become thicker and causes the kidney to release rennin, resulting in sodium retention and increased blood pressure. So to reduce blood pressure, naturally drink lots of water and stay hydrated.
4. Stress management
Chronic stress on a physical level constricts the blood vessels and increases heart rate. To Manage stress, instead of involving yourself in unhealthy behaviors such are eating junk food, drinking alcohol, or smoking, try the following tips to reduce stress:
- Practice yoga and meditation under the guidance of a skill trainer
- Listen to soothing music
- Take a walk and get some fresh air
- Write a gratitude diary
- Set realistic expectations and goals
- Live with your values
- Cut off the screen time
- Spend time with family and friends
- Give time to your hobbies
5. Eat healthily
Eat heart-healthy foods to reduce blood pressure naturally and manage hypertension. Include fresh fruits, green leafy vegetables, nuts such as walnuts and almonds, olive oil, whole grains, lean meat, flaxseeds, and fatty fish such as salmon rich in Omega 3 fatty acid.
6. Exercise regularly
Physical activity helps maintain a healthy weight, reduces the waste line and lowers high blood pressure. Exercise regularly to improve the efficiency of the heart and make your heart strong. In addition, exercise releases good hormones that act as a stress buster.
7. Practice a clean lifestyle
Practicing a clean lifestyle means cut smoking and minimize the consumption of alcohol. Chemicals present in tobacco damages blood vessels. Also, excess intake of alcohol puts you at the risk of developing hypertension. So to lower blood pressure, quit smoking and limit alcohol consumption.
8. Increase the intake of calcium-rich foods
Studies show that low calcium intake is linked with high blood pressure. Have a calcium-rich diet. Include food such as dairy, green leafy vegetables, tofu, sardines, okra and soya drinks to your daily diet regimen.
9. Eat foods rich in magnesium
Magnesium helps the blood vessels to relax. Although magnesium deficiency is rare, people do not take enough magnesium. Getting too little magnesium is linked with high blood pressure. Incorporate food rich in magnesium such as dairy products, whole grains, chicken, meat, legumes and vegetable into your diet to regulate blood pressure.
10. Deep breathing and meditation
Deep breathing and meditation activates the parasympathetic nervous system and relaxes to the body. This lowers the blood pressure and slows the heart rate. In addition, deep breathing exercises and meditation combats stress and reduces the risk of cardiac diseases.
A large population of globe is affected by high blood pressure. Conventional medicines are the only way to treat hypertension, but there are natural techniques to manage high blood pressure. You can easily lower blood pressure at home by bringing simple changes to your lifestyle discussed in our article. However, keep in mind no home remedy is a substitute for the medications prescribed by the doctor. Do not stop taking, neither bring any changes in your medications to control high blood pressure without consulting your doctor.
Simple lifestyle changes to lower high blood pressure:
- Reduce salt intake
- Regular exercise
- Stay hydrated
- Cut smoking
- Minimize alcohol intake
- Cut caffeine
- Reduce stress