How To Reduce High Blood Pressure Naturally At Home
How to reduce high blood pressure naturally at home – High blood pressure also known as hypertension is a high pressure in the arteries (the vessels that transport blood from the heart to your whole body. Normal Blood pressure is usually at or below 120/80 mm Hg, elevated blood pressure ranges between 120-129/80 and above 130/80 is regarded as high blood pressure.
The first number or the top number is the systolic blood pressure which gives us the pressure in the arteries as the heart pumps the blood in them and the second or bottom number is called a diastolic pressure and it shows the felt in the arteries after the hearts contraction is done and it relaxes. Basically the diastolic pressure is the lowest pressure felt in the arteries.
The reason this is important is because any elevation to either of the pressures makes the risk higher for developing a heart or kidney disease and numerous other problems and illnesses.
According to the American Heart Association about one in three adults in the US are affected by High blood pressure as well as about 2 million teenagers and children which is a big issue.
This is the reason we decided to compile a list of immediate treatment for high blood pressure at home that anyone can perform so let’s start with the list.
Regularly exercising for as much as an hour at home is a great way to improve your overall health and it helps with your high blood pressure. It also improves your mood, strength and balance and lowers the chance of diabetes and other heart related issues.
Make sure that you consult your specialist in case you weren’t active for a longer period of time and start out with a lower intensity workout routine and increase as you start feeling fitter and better. If you don’t like exercising at home or the gym you can always go outside and do your workout or even substitute it with jogging, swimming or hiking.
Cardio exercises aside, it’s also good to add some Muscle strengthening exercises as well like lifting weights.
2.Lower Sodium Consumption
How to reduce high blood pressure naturally at home- Sodium is present in salt and the consumption of salt is very high all over the world because of the highly processed foods that are convenient for us. There’s been a lot of research done and most of it shows that consuming salt is connected to high blood pressure and strokes.
One research indicated that the genetic differences might have a lot to do about how our body processes sodium and about half of the people in the research with high blood pressure displayed sensitivity to salt as well as a quarter of the individuals with normal blood pressure.
In case you already have a high blood pressure it’s good to lower your salt consumption and observe the results to see if you feel any different. An easy way to do this is to stay away from processed foods and utilize fresh ones as well as substitute the seasoning with Herbs and Spices instead of salt.
3.Decrease Alcohol Consumption
Consuming alcohol is known to raise your blood pressure so one immediate treatment for high blood pressure at home would be to lower your Alcohol consumption. Alcohol is connected to about 16% of registered cases of high blood pressure around the globe.
To sum it up, consuming alcohol of any sort and amount may raise your blood pressure so it’s best to limit your daily consumption to one or two drinks maximum.
4.Lower Sugar and Refined Carbs Consumption
How to reduce high blood pressure naturally at home – Cutting down your sugar and refined carbs consumption can aid you in the battle of Losing weight and decrease your blood pressure. A research done in 2010 that compared a low-carb diet to a low-fat diet showed that they were both successful in lowering weight but the low-carb one was more effective in decreasing blood pressure levels.
It managed to lower the blood pressure by 4.5mm Hg diastolic and 5.9mm Hg systolic. Another analysis of the low carb diet discovered that it managed to decrease the blood pressure by an average of 3.10mm Hg diastolic and 4.81mm Hg systolic.
5.Consume More Potassium
The mineral potassium is quite important because it helps you cast out the sodium and lowers the pressure on your arteries. In order to create a better balance between potassium and sodium it’s smart to add fresh foods to your diet instead of processed ones.
Some foods that you should add that have high levels of potassium are: vegetables (like leafy greens), fruit (including bananas, avocados and melons), dairy (yogurt and milk), Nuts and Seeds, beans, tuna and salmon.
6.Decrease Caffeine Consumption
In the event that you drank an entire cup of espresso in a blink you know that it provides and instant boost of your blood pressure but there is no research that proves that people who drink coffee with caffeine on a regular basis have any lasting increases in blood pressure.
Actually the opposite has been found to be true, people who regularly drink Coffee or tea with caffeine are less prone to heart diseases and increased blood pressure.
Caffeine has a bad effect on people who aren’t regularly consuming it but in any case if you think that caffeine might be the reason for your elevated blood pressure lower the consumption and track the changes.
7.Manage Your Stress
How to reduce high blood pressure naturally at home – Stress might have the main role regarding high blood pressure because when you’re Stressed, your entire body is struggling whether to resist or give in which basically means it increases your heart rate and constricts your veins and arteries.
Another thing that stress brings with it is issues like drinking alcohol or consuming unhealthy nourishments that can raise your blood pressure. So learning how to manage your stress is definitely an important immediate treatment for high blood pressure at home and you can do it by playing some calming and relaxing music and work less or at least don’t bring your work at home with you.
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There are a lot of reasons to stop smoking and of course one is because it’s connected to a lot of heart diseases. Whenever you take a puff of your cigarette it causes a small, periodic raise in blood pressure and the chemicals of which the tobacco is made are known to harm your arteries and veins.
Although it’s a good idea, researchers can’t find conclusive evidence that smoking is directly related to high blood pressure and they suspect that it is because smokers increase their tolerance to smoking over time.
9.Consume Garlic or Garlic Supplements
How to reduce high blood pressure naturally at home – Garlic is known all around the globe to reduce high blood pressure. A research done in 2012 done on 87 individuals suffering from high blood pressure has discovered that there was a reduction of 6mm Hg in diastolic and 12mm Hg in systolic in those that ate garlic, contrasted to individuals that didn’t undergo any treatments.
1.Consume Supplements To Decrease Your Blood Pressure
Supplements like whey protein, magnesium, coenzyme q10, omega-3 polyunsaturated fatty acids and citrulline are all suspected of having the ability to lower high blood pressure so it is a good idea to take them on a regular basis.
Those are the treatments we decided to be most relevant and share with you for treating high blood pressure. Let us know what you think and if there’s one particular immediate treatment for high blood pressure at home that you found to work miraculously for you.