In this article, we shall look at ways to lower blood pressure naturally. High blood pressure, or hypertension, puts an extra strain on your heart and blood vessels. You probably have high blood pressure if your blood pressure readings are at 140/90mm Hg or higher. This extra strain may increase your risk of having a stroke or heart attack.
Various studies have been conducted by the Centers for Disease Control and Prevention. These indicate that one out of three adults is affected by hypertension or blood pressure in the United States. And so, it is a very serious concern.
Causes of High Blood Pressure:
There are many reasons for high blood pressure. Furthermore, for most people, there may be no single cause for their high blood pressure. The most common possible causes for high blood pressure are,
- Smoking
- Excessive alcohol intake
- Diet high in salt intake
- Obesity
- Stress
- Chronic kidney disease
Symptoms of High Blood Pressure:
Usually, there are no signs or symptoms to indicate this ailment. Hence, it is termed as a “silent killer”. But if you experience any of the following unexpectedly, then be sure to take your blood pressure readings.
- Shortness of breath (most common)
- Severe headache
- Nausea
- Palpitations
- Dizziness
- Nosebleed
Natural Ways to Lower Blood Pressure:
1. Beets to Lower Blood Pressure Naturally
According to research, the juice of beetroot helps in reducing blood pressure. Beetroot naturally contains the nitrate compound which is helpful in controlling hypertension diseases disorders. The nitrate content in beetroot changes into nitrites and afterward into nitric oxide gas. This helps to expand the arteries and reduce blood pressure readings. It also reduces risks of stroke, heart attack and several serious cardiovascular-related problems.
- Add a glass of fresh beetroot juice to your daily meal plan, once a day.
- Try this root in with your favorite salad or soup
- Consume this daily to decrease the risk of strokes, and to regulate the blood pressure level.
2. Cinnamon to Reduce High Blood Pressure
Cinnamon is one of the most effective natural ways to lower blood pressure. Thanks to its numerous benefits this spice has been used for a long time in home remedies to fight various ailments. In some recent clinical studies, it was shown that even a short-term use of cinnamon could reduce high blood pressure significantly. Incorporate this delicious seasoning into your diet to help lower blood pressure, and even cholesterol.
- The easiest way to incorporate cinnamon into the diet is by sprinkling cinnamon shavings or cinnamon powder over your drinks and meals. Make sure to use fresh cinnamon sticks and grate them accordingly.
- Cinnamon and honey together are excellent for lowering blood pressure. Make your own concoction by adding ¼ teaspoon of cinnamon powder to 1 tablespoon of honey. Either eat this mixture by itself or mix it into your hot tea and sip at it.
3. Regulate High Blood Pressure with Cardamom
During a few studies that were conducted, it showed that eating 1 teaspoon of cardamom powder daily for a week reduced blood pressure dramatically. While it is still unclear why cardamom works the way it does, it has proven to be an excellent natural way to lower blood pressure. Ginger-cardamom tea is a delicious and healthy home remedy for high blood pressure. In addition to ginger and cinnamon, black tea seems like it will improve blood pressure. Follow these steps to make this delicious concoction:
- You require ½ cup water, 1 teaspoon cardamom pods, teaspoons fresh ginger (minced) and 1 teaspoon cinnamon powder. You will also need 1 black tea bag and ½ cup milk.
- Crush the cardamom pods with a mortar and pestle, or the flat side of a knife. Add this into a saucepan with all the ingredients and bring it to a boil. Once it starts to boil, simmer for 5-10 minutes, till it turns a nice caramel brown. Take this off the heat.
- Stir in 2-3 teaspoons of honey for flavor. Strain this tea into a mug and enjoy warm. You can sprinkle over some cinnamon powder if you desire.
Alternatively,
- Include the seeds or powder of cardamom in stews and spice rubs, in soups or baked goods to help reduce high blood pressure.
4. Cure High Blood Pressure with Garlic
Many studies demonstrate the effect of garlic to lower blood pressure. Garlic helps stimulate the production of hydrogen sulfide and nitric oxide. This helps to relax blood vessels. You can have either cooked or raw garlic to help control blood pressure levels. In addition, you can also regulate cholesterol levels simultaneously.
- Eat 1-2 crushed garlic cloves daily. Simply crush the cloves with your hands. Crushing garlic cloves creates hydrogen sulfide, a compound that promotes good blood flow. It also removes gas and reduces the pressure on the heart. If you do not like eating raw garlic or if it causes a burning sensation, then have it along with a glass of milk.
- Alternatively, you can mix five or six drops of garlic juice with four teaspoons of water. Take it twice a day.
5. Coconut Water to Treat High Blood Pressure
The delicious water found inside the shell of green, unripe coconuts retains its natural benefits in organic and raw form. Natural coconut water contains potassium and magnesium. Both of which relate to regular muscle function. This is beneficial since the heart is one big muscle. In studies, it seemed to particularly affect systolic blood pressure. This is the force that takes place when the heart pumps blood away from it. If you don’t have a problem with coconut water, it may prove to be a solid remedy for you.
- Prepare for yourself 8 ounces of fresh, organic coconut water.
- Drink 8 ounces 1-2 times daily.
- If you are only taking it once a day, then the morning is ideal. For twice a day, have it once in the morning and once in the night.
6. Watermelon to Control High Blood Pressure
You may be thinking that watermelon is strictly a summer fruit, one meant for barbecues and pool parties. Think again, as this fruit can also help lower blood pressure. A certain compound found naturally in watermelon boosts the production of nitric oxide in the body. This chemical is especially relevant to regulate the various cells and systems in your body which control how hard your blood gets pumped. It helps to widen blood vessels, which lowers vascular resistance. In turn, this will lower blood pressure in your body.
- Prepare 1-2 cups of fresh water melon.
- Every morning eat your melon on an empty stomach. If you have a home blood pressure device, monitor yourself and observe the changes.
7. Treat High Blood Pressure with Potatoes
Potatoes are another natural way to lower blood pressure. It contains minerals like magnesium and potassium. These can help to cure hypertension or high blood pressure. Potatoes are a rich source of phytochemicals and it helps in reducing the blood pressure level very effectively. Also, they are very useful in reducing diastolic and systolic blood pressure, especially the purple potatoes.
- Bake, or boil, potatoes to eat. Do not add anything extra to it like butter, sour cream, salt or margarine etc. These are fatty substances and are unhealthy to cure blood pressure.
- For best results, go for the purple potatoes.
8. Bananas to Regulate High Blood Pressure
Bananas are a rich source of potassium. And this helps in reducing the effect of sodium and controls blood pressure. The daily consumption of food items rich in potassium helps to prevent the risk of heart diseases and stroke.
- Add bananas in your breakfast with oatmeal or cereal.
- Also, this fruit is an excellent substitute to other high-salt, high-sugar snacks. You can keep bananas in your office bag as an easy, healthy and quick snack for the day.
9. Reduce Blood Pressure with Fenugreek Seeds
Fenugreek seeds have various ingredients that can help to lower high blood pressure naturally. The high amount of potassium and dietary fiber present in the fenugreek seeds are helpful in lowering high blood pressure.
- Boil 2 teaspoons of fenugreek seeds in a cup of water for about three minutes on a medium flame.
- Remove from the flame and then strain the solution.
- Place the boiled fenugreek seeds in a blender and blend it into a fine paste. Simply, eat this at least twice a day. Once in the morning on an empty stomach and other in the evening.
- Follow this remedy for three months to get a significant improvement in the blood pressure level.
10. Olive Oil to Lower Blood Pressure
Another way to lower blood pressure is by consuming olive oil. Extra-virgin olive oil contains ‘polyphenols’ and monounsaturated fatty acids, which help improves the health of your heart. Polyphenols is an antioxidant, which reduces the blood pressure level and protects LDL cholesterol from oxidation.
- Use extra-virgin olive oil when baking or cooking, in lieu of your regular oil.
- In addition, the use of extra virgin olive oil to make dips or salad dressings is also effective.
