If you are suffering from High blood pressure then you should know that your heart is gradually getting more and more risk of heart disease and stroke. Hypertension is frequently referred to as the “silent killer” due to its ability to remain undetected for long periods while harming essential organs. Here we discuss 7 natural way for lower high blood pressure.
High blood pressure is also known as hypertension, although it can be reduced with medication, some dietary changes, and lifestyle changes. Some of the symptoms of high blood pressure are described below.
Symptoms of High BP
High blood pressure usually has no symptoms, but some people who cross the levels may experience some symptoms.
1. Headaches (especially in the morning)
2. Dizziness or lightheadedness
3. Blurred or double vision
4. Nosebleeds
5. Shortness of breath
6. Chest pain (in extreme cases)
7. Irregular heartbeat (palpitations)
8. Fatigue or confusion
9. Flushed skin
10. Ringing in the ears
Since targets are missing, regular pressure checks should be done.
Causes of High Blood Pressure
1. Primary (Essential) Hypertension
It develops over time and usually has no specific cause, but certain factors are discussed below
- Genetics (family history)
- Aging (common in people over 40)
- Sedentary lifestyle
- High salt intake
- Fatness
- Excess alcohol consumption
- Smoking
- Chronic stress
2. Secondary Hypertension
Other causes of High BP, such as:
- Kidney disease
- Hormonal disorders (e.g., thyroid issues, adrenal gland tumors)
- Obstructive sleep apnea
- Certain medications (Birth control pills, cold medicines, pain relievers)
- Pregnancy-related hypertension
These healthy foods control your BP
Potassium and antioxidants, help lower BP, so you should include these foods on your diet chart. Examples are bananas, oranges, broccoli, spinach, carrots, tomatoes, and avocados.
Fiber-rich grains, such as Brown rice, Oats, Whole Wheat Bread, and Quinoa, also control BP. If you are a nonvegetarian, you can also eat Skinless Chicken, Eggs, Beans, Lentils, and fish(Salmon, Tuna, and Mackerel).
Calcium-rich foods reduce high BP for example low-fat yogurt, skim milk, and cottage cheese. Nuts are rich in magnesium, which helps relax blood vessels, and many more( garlic, basil, Cinnamon, Turmeric.) are also beneficial for BP.
Bad Foods for High Blood Pressure
Certain foods can worsen hypertension and should be limited or avoided Excess salt in food causes the blood to retain fluid in the body, which increases blood pressure. It is not good to eat fried food, oily food, pickled meat, coffee, soup, etc. for high blood pressure.
And also change some lifestyle.
1.Get enough sleep:
During sleep, the levels of stress hormones in the body decrease, which helps in reducing diabetes levels. Getting enough sleep does not contribute to problems with high blood pressure.
Go to bed and wake up at the same time. Avoid screens 30-60 minutes before bedtime, Create a relaxing bedtime routine, Keep your bedroom cool and dark for better sleep quality, and Limit caffeine, and alcohol in the evening.
Tip: Strive for 7 to 9 hours of restful sleep each night.
2.Exercise Regularly:
Regular exercise enhances heart strength and improves blood circulation. It aids in alleviating stress, a frequent contributor to high blood pressure. Additionally, it encourages weight loss, which is vital for managing blood pressure effectively.
Aim for at least 30 minutes of moderate exercise five days a week. The following types of exercises are most effective:
Cardio: These increase heart rate and improve circulation: Walking briskly (30-45 minutes daily), Jogging or running, Cycling, Swimming, and Dancing. It helps build muscle and reduce body fat:
Tip: If you are new to exercise, start slow and gradually increase intensity. Always consult a doctor before starting a new workout routine, especially if you have existing health conditions.
3. Maintain a Healthy Weight
Excess weight increases blood pressure, causing pressure on the heart, and also increases cholesterol, so weight should be reduced.
Strategies for Managing Weight: Adhere to a well-balanced diet, Consume smaller portions to prevent overeating, Maintain an active lifestyle and expend more calories than you take in, and Hydrate adequately by drinking 8-10 glasses of water each day to help control appetite. Avoid fat diets—aim for a sustainable eating plan.
Tip: Track your weight and blood pressure regularly to stay motivated.
4. Reduce Stress Levels
Chronic stress causes mental imbalance and increases blood pressure. Stress Mental Stress leads people to unhealthy habits like drinking alcohol, smoking cigarettes, and overacting. So Take short breaks during work, Avoid working late nights, Delegate tasks, and prioritize work-life balance.
Tip: Try journaling to track stress triggers and develop coping strategies.
Also see: 10 home remedies for UTI
5. Quit Smoking
Smoking raises blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the likelihood of heart disease and enhance general health, potentially resulting in a longer lifespan.
Tips to Quit Smoking: Maybe you should face some uncomfortable situations that force you to smoke. In this situation, you should Try deep breathing techniques or chewing gum to manage cravings. In this case, you can take the help of an expert.
Tip: Within 1 year of quitting, the risk of heart disease drops by 50%!
6. Limit Alcohol Intake:
Reducing alcohol consumption to fewer than one drink daily for women or two drinks daily for men can aid in lowering blood pressure.
Excessive consumption of alcohol can increase BP significantly. Additionally, it can reduce the effectiveness of medications designed to control blood pressure.
Tip: If you struggle to control alcohol intake, try alcohol-free alternatives or seek support.
7. Monitor Blood Pressure Regularly
You should get your blood pressure checked regularly on a regular basis every 3 months. High blood pressure causes kidney damage, heart disease, and stroke are seen.
It is sturdy, sleek to hold, and a good-performing BP monitor. If BP is measured in a perfect way gives perfect readings. Cost wise is also appropriate. The only con is that they must provide a pouch to keep the machine conveniently.
Tip: Record readings daily and share them with your doctor during checkups.
You can control your high bap in the 7 ways mentioned above. Pressure increases with age and in some cases, it decreases, so it is better to have a checkup regularly. Otherwise, it can cause major diseases such as heart attack kidney damage, and stroke. So maintain these 7 natural ways to decrease high blood pressure. Eat healthy keep healthy.
Also See: 15 Home Remedies for Toothache