No one wants to live with high blood pressure. It can seriously affect your daily life. You can’t just put your high blood pressure under control by changing your diet and lifestyle, you also need to do something about it. That’s why we’ve created this blog to give you some tips and tricks on how to lower your blood pressure naturally, at home. Our goal is to help you find the best home remedies for high blood pressure and give you a better quality of life. We want to help you lower your blood pressure naturally, without any side effects from medication or surgery.
Section: 1. Become healthier or keep your current weight.
One of the most effective ways to lower your blood pressure naturally is to lose excess weight or maintain a healthy weight. Losing just 10 pounds can reduce your blood pressure by 4-5 points and maintaining a healthy weight will lower it even more. Exercise also helps in lowering blood pressure naturally as it increases oxygen flow to the body, reduces stress levels and improves overall well being.
Section: 2. Follow a diet high in fruits, vegetables, and low-fat dairy foods.
A diet high in fruits, vegetables, and low-fat dairy foods can lower your blood pressure naturally. These foods are loaded with antioxidants, which help the body fight free radicals that cause damage to cells and tissues. Some of the best sources of antioxidants are berries, tomatoes, broccoli and carrots.
Section: 3. Drink plenty of water daily.
Drinking plenty of water daily will help you keep your body healthy by flushing out toxins from your system via urine as well as reducing stress levels by keeping you hydrated all day long. Water is also known to reduce appetite so drinking more can help you lose weight or maintain a healthy weight if needed
Section: 4. Reduce sodium (salt) in your diet.
Sodium is known to cause high blood pressure, which can lead to heart disease and stroke. Reducing sodium in your diet can also lower your risk of developing kidney stones and osteoporosis. The best way to reduce sodium in your diet is by preparing meals at home using fresh ingredients rather than buying pre-packaged foods.
Section: 5. Eat several servings a week of fish that is high in omega-3s (such as salmon, tuna and trout) and consider taking a supplement.
The heart needs omega-3 fatty acids to function properly. They can lower triglycerides and blood pressure, which may decrease your risk of heart attack and stroke. Omega-3s also help reduce inflammation in the body, which may protect against cancer. The American Heart Association recommends eating two servings of fish per week (one should be an oily variety such as salmon or tuna). If you don’t like fish, consider taking a supplement containing EPA (eicosapentaenoic acid) or DHA (docosahexaenoic acid).
Section: 6. Get active! Start an exercise program that is right for you.
Start slowly, and gradually increase your activity level over time. To get started, here are some options: Walk for at least 30 minutes on most days of the week (even if it’s just a few blocks)
Try to be active every day—walk around the block or go up and down stairs instead of taking an elevator or escalator
Choose activities you enjoy so that you can stick with them
Section: 7. Limit alcohol consumption
Because alcohol can increase blood pressure, it’s important to limit your intake. If you drink alcohol, do so in moderation—no more than one drink per day for men and no more than one drink per day for women. One drink is defined as 12 ounces of beer (5% alcohol), 5 ounces of wine (12% alcohol) or 1.5 ounces of 80-proof distilled spirits (40% alcohol).
Section: 8. If you smoke, quit!
Smoking can increase blood pressure, so it’s important to quit if you smoke. If you are a smoker, quitting is one of the most important changes you can make to reduce your blood pressure. Talk with your doctor about strategies for quitting smoking.
Takeaway: There are home remedies and lifestyle changes to help lower blood pressure that do not involve medication
The best way to lower blood pressure is to make a few simple changes in your lifestyle and diet. If you are overweight, losing weight can help improve your blood pressure. Drinking alcohol in moderation may also be helpful. Smoking should be avoided at all costs, as it is one of the most important ways to reduce high blood pressure naturally.
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