On this page, I will try to describe what home remedy for high blood pressure.
High blood pressure, or hypertension, is a common situation that affects about half of American adults. It happens when the force of blood pumping through the arteries is too high, which can damage the blood vessels and increase the risk of heart disease and stroke.
There are various factors that can contribute to high blood pressure, such as genetics, age, obesity, smoking, stress, and diet. While some people may need medication to lower their blood pressure, others may be able to manage it with lifestyle changes and Home Remedy for High Blood Pressure.
Here are some of the most effective home remedy for high blood pressure:
Here Is Detailed Video Guide About Home Remedy for High Blood Pressure
1. Exercise Regularly
One of the most used home remedy for high blood pressure is exercise regularly. Physical activity is one of the best ways to lower blood pressure and improve overall health. Exercise helps strengthen the heart, lower cholesterol, reduce stress, and control weight and home remedy for high blood pressure . The American Heart Association (AHA) suggests obtaining at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. You can also do muscle-strengthening exercises at least two days a week.
Some examples of aerobic exercises are walking, jogging, cycling, swimming, dancing, and playing sports. You can also try interval training, which involves alternating short bursts of high-intensity exercise with longer periods of low-intensity exercise.
2. Follow the DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) is also used home remedy for high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) diet is a eating plan that has been proven to lower blood pressure and prevent heart disease. It emphasizes eating fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, nuts, seeds, and legumes. It also limits foods that are high in saturated fat, cholesterol, sodium, and added sugars.
The DASH diet can help lower your systolic blood pressure (the top number) by as much as 11 mm Hg. To follow the DASH diet, you should aim for:
- 4 to 5 servings of fruits per day
- 4 to 5 servings of vegetables per day
- 6 to 8 servings of grains per day
- 2 to 3 servings of low-fat dairy products per day
- 6 or fewer servings of lean meat, poultry, or fish per day
- 4 to 5 servings of nuts, seeds, or legumes per week
- 2 to 3 servings of fats and oils per day
- Less than 5 servings of sweets per week
- Less than 2,300 mg of sodium per day
3. Limit Salt Intake
Limit salt intake is used home remedy for high blood pressure. Sodium is a mineral that helps control fluid balance in the body. However, too much sodium can cause the body to retain water and increase blood pressure. The AHA recommends limiting your sodium intake to between 1,500 mg and 2,300 mg per day. This is equivalent to about half a teaspoon or less of table salt.
To reduce your salt intake, you should avoid processed foods that are high in sodium, such as canned soups, frozen meals, deli meats, cheese, breads, cereals, sauces, and snacks. You should also read food labels and choose low-sodium or no-salt-added versions of foods when possible. You can also use herbs and spices to add flavor to your foods instead of salt.
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4. Maintain a Healthy Weight
Losing weight is also used home remedy for high blood pressure. Being overweight or obese can put extra strain on your heart and blood vessels and raise your blood pressure. Losing weight can help lower your blood pressure and decrease your risk of other health problems. The AHA suggests aiming for a body mass index (BMI) between 18.5 and 24.9.
To lose weight safely and effectively, you should follow a balanced diet that is low in calories and high in fiber and protein. You should also increase your physical activity and avoid skipping meals or starving yourself. You can use a calorie calculator to estimate how many calories you need per day based on your age, gender, height, weight, and activity level. Many people in the world use this method as a home remedy for high blood pressure.
5. Quit Smoking
If you are smoker that quit smoking because Smoking is one of the worst habits for your health. It damages your lungs, heart, and blood vessels and increases your risk of cancer, stroke, and heart attack. Smoking also raises your blood pressure by constricting your arteries and making your heart work harder. Quitting smoking is used home remedy for high blood pressure.
Quitting smoking can lower your blood pressure and better your overall health. However, quitting can be challenging and may require multiple attempts. You can seek help from your doctor, a counselor, or a support group to quit smoking. You can also use nicotine replacement products, such as patches, gums, or lozenges, to ease withdrawal symptoms.
6. Limit alcohol intake
Drinking alcohol in moderation can have some health benefits, such as reducing stress and improving HDL (good) cholesterol levels. However, drinking too much alcohol can raise your blood pressure and damage your liver, heart, and brain. The AHA defines moderate drinking as no more than one drink per day for women and two drinks per day for men. One drink is approximate to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
To limit your alcohol intake, you should avoid binge drinking, which is consuming more than four drinks for women or five drinks for men in a single occasion. You should also avoid drinking on an empty stomach or mixing alcohol with medications that can lower your blood pressure. You can also alternate alcoholic drinks with water or soda to stay hydrated and reduce your alcohol consumption. Limit alcohol intake can be used home remedy for high blood pressure.
7. Reduce Stress
A common home remedy used for high blood pressure is reduced stress because Stress is a normal and inevitable part of life. However, chronic or excessive stress can have negative effects on your health and well-being. Stress can trigger the release of hormones that increase your heart rate and blood pressure. It can also lead to unhealthy behaviors, such as overeating, smoking, or drinking.
To reduce stress, you should identify the sources of stress in your life and try to cope with them in positive ways. You can also practice relaxation techniques, such as deep breathing, meditation, yoga, or massage. You can also engage in hobbies that make you happy and calm, such as reading, listening to music, gardening, or playing with pets. You can also obtain support from your family, friends, or a therapist if you feel overwhelmed or depressed.
Risks and Precautions
While home remedies can help lower your blood pressure and improve your health, they are not a substitute for medical treatment. If you have high blood pressure or other health conditions, you should consult your doctor before trying any home remedy for high blood pressure. You should also monitor your blood pressure regularly and follow your doctor’s advice on medication and lifestyle changes.
Be Aware ! Some home remedy for high blood pressure may interact with certain medications or supplements or cause side effects or allergic reactions. You should always check the labels and ingredients of any products you use and inform your doctor of any supplements you take. You should also stop using any home remedies that cause discomfort or worsen your symptoms.
Also Read : What are the Symptoms of High Blood Pressure?
FAQs About Home Remedy for High Blood Pressure
Q.1 : How do I know if I have high blood pressure?
The only way to know if you have high blood pressure is to calculate it with a device called a sphygmomanometer, which contains of a cuff that wraps around your arm and a gauge that shows the pressure readings. You can measure your blood pressure at home, at a pharmacy, or at a doctor’s office.
A normal blood pressure reading is less than 120/80 mm Hg. A high blood pressure reading is 130/80 mm Hg or higher. If you have high blood pressure, you should see your doctor for diagnosis and treatment.
Q.2 : What are the symptoms of high blood pressure?
High blood pressure usually does not cause any symptoms until it reaches a very high level or causes damage to the organs. Some people may experience headaches, dizziness, blurred vision, chest pain, shortness of breath, or nosebleeds, but these are not specific to high blood pressure and may indicate other conditions.
If you experience any of these symptoms, you should seek medical attention immediately, as they may indicate a hypertensive crisis, which is a life-threatening emergency that requires immediate treatment.
Q.3 : What are the complications of high blood pressure?
High blood pressure can damage the arteries, heart, brain, kidneys, eyes, and other organs over time. Some of the possible complications of high blood pressure are:
Heart attack: A blockage in the blood flow to the heart muscle, which can cause chest pain, sweating, nausea, or difficulty breathing.
Stroke: A blockage or rupture in the blood flow to the brain, which can cause weakness, numbness, slurred speech, confusion, or loss of consciousness.
Heart failure: A condition in which the heart cannot pump enough blood to meet the body’s needs, which can cause fatigue, swelling, shortness of breath, or coughing.
Kidney disease: A condition in which the kidneys cannot filter waste and fluid from the blood properly, which can cause swelling, itching, nausea, or urination problems.
Eye damage: A condition in which the blood vessels in the eyes become narrowed or leaky, which can cause blurred vision, floaters, or blindness.
Aneurysm: A bulge or weakness in the wall of an artery, which can rupture and cause bleeding or death.
Conclusion
High blood pressure is a serious condition that can lead to various health problems if left untreated. However, you can lower your blood pressure and prevent complications by following some simple home remedies, such as exercising regularly, following the DASH diet, limiting salt and alcohol intake, reducing stress, maintaining a healthy weight and quitting smoking.
You should also check your blood pressure regularly and see your doctor for diagnosis and treatment. By taking care of yourself and your health, you can live a longer and happier life.