How to Lower Your Blood Pressure
Hypertension, also called “the silent killer,” is the medical term for high blood pressure. The cells and organs in our body all receive crucial nutrients and oxygen through the blood and require its proper circulation to function properly.
Waste matter and carbon dioxide are also released from the body through the blood. Blood pressure is actually the pressure created by our heart when it beats,pushing blood through your veins and arteries, before it is refilled with blood again. This is why high blood pressure is actually a very dangerous thing.
High blood pressure, or hypertension, causes the heart to work harder to pump blood through the body. This affects the arteries connected to the heart, and it causes their walls to overstretch. This overstretching creates tiny tears in the blood vessels, which can weaken them and create blood clots and plaque. The arteries then have their oxygen supply depleted, and this high pressure results in heart attack and stroke.
You can use the following home remedies to lower your blood pressure and reduce the risk of stroke and heart disease.
The first thing you can do to keep blood pressure low is to follow a healthy lifestyle, nutrition, and diets. If you still have to use medications or some drug therapy,keep in mind that home remedies can influence their effects.
1. Use as little salt as possible
The sodium found in salt removes water from surrounding tissue in order to flush the excessive sodium from the body. The higher liquid content in the body cause the heart to work harder, so blood pressure is raised.
Most daily salt we consume actually comes from processed food products and meals from the supermarket, such as roast turkey, which contains double the daily limit of sodium per person, especially for those above age 51. Even food labeled as low fat or low sugar can still contain huge amounts of sodium. So, how can you fight this and have lower blood pressure?
The only thing you need is the power of will.
It is very simple. Gradually decrease the amounts of salt you use with your food every day, and make sure your daily salt intake is less than 2300 mg. Read the ingredients on products you buy carefully to check their salt content. After you get used to consuming less salt, you will find the excess salt in many foods repulsive to your taste.
Reduce your salt
Salt is in a way addictive. Research has shown that, actually, the more you eat, the more you need and crave for. This is why you have to consume less, as these cravings can shape your eating habits for years and hook you on excessive amounts of salt.
2. Sip Some Hibiscus
Hibiscus has been used for a long time by many cultures for naturally managing blood pressure, and research in the past decade has shown that it’s actually helpful. What’s great about this herb is that it has a diuretic effect and draws sodium from the bloodstream and also mimics angiotensin converting enzyme (ACE) inhibitors, a common group of pharmaceutical drugs used to treat high blood pressure.
These inhibitors hamper the hormone system that regulates the blood pressure and fluid balance, so the inhibition relaxes blood vessels and lowers blood volume, decreasing blood pressure. Hibiscus might not be as effective as prescribed inhibitors, but it is still a great natural remedy.
The things you need for preparation are 1–2 tbsps. of dried hibiscus, a cup of fresh hot water, and optional supplements, such as honey, lemon, or cinnamon sticks.
You can prepare a great ice tea for hot summer days by steeping hibiscus for 5 minutes in hot water and drinking it 2–3 times daily.
3. Drink Coconut Water
Coconut water from green, unripe coconuts contains potassium and magnesium, elements related to muscle function. The effects that coconut water has have not quite been confirmed by research, but many people say that it has, in fact, helped them to lower blood pressure and that it helps with systolic blood pressure.If you like drinking it, it might prove to be a solid remedy for you.
What you need here is 8 ounces of fresh, organic coconut water.
If you want to drink it once a day,morning is the ideal time. If you decide to do it twice, drink it in the morning and at night.
4. Fabulous Fish Oil
It is very clear why this is here. The omega-3 fatty acids found in fish oil are great for your heart. Studies haven’t quite confirmed whether fish oil reduces the risk of heart attack and stroke, but it is has been shown to be helpful for lowering blood pressure, reducing triglyceride levels, and increasing good cholesterol,namely HDL. Some heart transplant patients have been given fish oil to reduce the risk of hypertension after a heart transplant.
You should only use high-quality fish oil.
I find liquid fish oil taken with orange juice to be much better than the pills, which can have unpleasant side effects. Look on the back of the bottle for the amount appropriate for you.
5. Heart Healthy Hawthorn
Hawthorn is an herb rich in flavonoids, namely,oligomeric procyanidins and quercetin. The flavonoids help with many forms of heart disease, such as arrhythmia and palpitations, improve the function of capillaries, regulate glucose metabolism, and reduce the risk of hypertension.
Most important is probably how hawthorn widens blood vessels, which reduces blood pressure. You can use this herb in tea or as “balls.”
What you need to prepare it are 4 tbsps. of powdered hawthorn berry, 1–2 tbsps. of cinnamon powder, honey, water, and cocoa or carob powder.
Make balls baked at a 65°C from a pasty mixture prepared using hawthorn and cinnamon powder mixed with water and honey in a bowl.
Exercising, along with diet, should be on the top of your list. Sometimes it might be hard for you to do it at all, but it surely is worth it, especially if you have high blood pressure. Since your heart is a muscle, it is strengthened every time you exercise. Its function is improved, and the force it exerts on your arteries is lowered, and with this, so is your blood pressure.
It has been shown that exercise greatly helps lower systolic blood pressure, even as much as some prescribed blood pressure medications. The other great part about exercise is weight loss, in addition to doing a great favor to your heart and arteries.
Guess what you will need –justwillpower!
It’s great to do at least 30 minutes of exercise a day. You don’t have to go run a marathon; even chores like cleaning the floor can do the job. Basically it’s only important that you do things that increase your heart rate.
7. Go for Garlic
Garlic is a great home remedy, filled with healthy compounds, and has many health benefits. However, eating raw garlic is not a good idea, as garlic has a beneficial compound called allicin, which is unstable and doesn’t mixwell with substances in your body with a pH lower than 3, such as stomach acid.
Tablets, on the other hand, have high levels of allicin, providing good results for lowering blood pressure. Several studies have shown that 1.8 milligrams per dose help lower blood pressure by 10% in 12 weeks.
The thing you need here is good-quality garlic tablets.
Take them as indicated on the back of the bottle.
8. Melon in the Morning
The citrulline ingested in the body is converted into the amino acid L-arginine, which leads to the production of nitric oxide. Nitric oxide is a chemical compound connected with the cells and systems in your body that regulate how hard your blood gets pumped through your body, also known as vascular systematic resistance. Nitric oxide widens blood vessels and with this lowers blood pressure.
What you need here are 1–2 cups of fresh watermelon.
Eat watermelon in the morning on an empty stomach. Observe the changes with a home blood pressure device.
9. Ginger-Cardamom Tea
It has not been scientifically proven why exactly ginger-cardamom powder helps in lowering blood pressure, but the fact that it does is still true. It is probably because the flavonoids found in these two spices also improve circulation. You can use them to prepare a delightful, warm tea, but be aware that, if you have seriously high blood pressure, the caffeine might actually do more harm than good.
The ingredients you need to prepare it are
- 1–2 cups of water,
- 2–3 tbsps. of honey,
- 1 tbsp. cardamom pods,
- 1–2 spoons of cinnamon powder,
- 1 black tea filter bag,
- 1–2 cups of milk,
- a mortar and pestle
Crush the cardamom pods and mix and boil all ingredients in a bowl, except for the honey, for about 6–9 minutes. Add the honey later and pour it into a mug. Drink it 1–2 times daily.
10. Cat’s Claw Decoction
Cat’s Claw is a kind of vine growing in South and Central America, most notably in the Amazon rainforests. Although it’s been used as a natural home remedy for a long time, recent research has shown that this vine can also helps lower blood pressure. Containing flavonoids and tannins, it helps improve the circulation of blood through the body and is also known to act as a mild diuretic, removing salt and water from the body.
What you need topreparethisare1–2 tbsp. dried herb, 1–2 cups of cold water, and honey or lemon for taste.
Prepare a tea by heating the herb and water in a small saucepan and let it simmer for 40–45 minutes. Add more water or less, depending how strong you want your tea to be. Add honey or lemon for taste, and drink once daily.
11. Beautiful Blueberry Syrup
When you think of syrup, most likely you think of some sweet and heavy concoction. That might be the case with most supermarket products, but homemade syrup is actually very healthy and has some great benefits for you and your body. Blueberries contain the flavonoid quercetin, mentioned above with the hawthorn herb. You can also get an extra healthy kick if you mix blueberries with elderberries.
The things you need to prepare the syrup are 8 tbsps. of dried blueberries or 4 tbsps. blueberries,4 tbsps. of elderberries, 4 cups of water, 1 cup of honey, and a glass jar with an airtight lid
Simmer a mixture of dried berries and water over heat until the liquid is reduced by half, and then stir in the honey. If you want thicker syrup, heat the honey and berry juice on medium-high heat for another 20 minutes. Or skip this step if the thinner syrup is still OK for you. Store this mixture in the fridge for 3–4 weeks and take 1 tablespoon twice daily.
Understand Blood Pressure Readings
The moment the heart beats and sends blood to the arteries is called the systole and the moment in between beats when the heart refills with blood is called the diastole.
These two forces are actually the numerated readings you see when your blood pressure is measured while visiting the hospital or at home. Remember this the next time you get your blood pressure measured.
The optimal systolic number is less than 120, while diastolic pressure should be less than 80. Higher numbers than this are a sign of pre-hypertension orhypertension
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