A Harvard University research revealed that more than 15% of deaths are due to high blood pressure in the United States alone. If you have been diagnosed with high blood pressure, you may be searching for home remedies for high bp or natural ways to control your high blood pressure without medication.
Lifestyle plays a significant role in treating high blood pressure. Incorporating healthy eating habits and physical activity into your lifestyle can reduce or delay the requirement of medication.
What Causes High Blood Pressure
There are several factors responsible to increase your blood pressure and this includes,
- Living a sedentary lifestyle
- Smoking and drinking
- Being overweight
- Consuming too much salt
- Genetics and older age
- Thyroid disorder
- Sleep apnea
- Certain medications
- Kidney problems
Here are a couple of lifestyle changes by which you can control your blood pressure. These simple changes will help you to keep it down.
Home Remedies to Control High B.P
Get Rid Of Extra Pounds And Control Your Sagging Waistline
BP is directly proportional to your body weight, it increases as you gain weight. It is difficult for an overweight person to breathe normally when he’s walking or while he is asleep. In order to control your blood pressure, losing weight is the most effective lifestyle change. Losing around 10 pounds of body weight will help lower your blood pressure significantly.
Other than losing the extra body weight, you must control your increasing waistline. Carrying too much weight around your belly increases the risk of high blood pressure and other body ailments. Health researchers have found that men are at risk if their waist measurement is greater than 40 inches, whereas the risk of high blood pressure in women increases after they cross 35 inches of waistline.
Physicians advise at least 30 minutes of physical activity every day. If you want to go on a morning walk, then 45 minutes of brisk walk is advised. Regular physical activity can control your blood pressure up to 9 mmHg. The most important thing is to stay consistent with your physical activities, it is because if you will stop exercising, your blood pressure will increase again.
People who are in pre-hypertension stage, means those people who have slightly high blood pressure. They can avoid full hypertension stage by start exercising right and following an exercise schedule with consisitency. The best exercises to lower your blood pressure are jogging, cycling, walking, dancing and swimming. Aged people can consult their physician to design a right exercise schedule which can help them reduce high blood pressure.
Eating a Healthy Diet
A diet which is full of whole grains, vegetables, fruits and low fat dairy products can reduce blood pressure up to 14 mmHg. This kind of eating is also known as the DASH diet (dietary approaches to stop hypertension).
As they say old habits die hard, it is difficult to change eating habits, but the underwritten tips will help you develop healthy eating habits in an easy going manner.
- Maintain A Food Diary: by writing down everything you eat will help you analyze your eating habits at the end of the week. Keeping an eye on what you eat, when you eat and how much you eat will help you design a result oriented strategy.
- Increase the intake of potassium: Potassium help to reduce the effects of sodium on your blood pressure. You can opt for consuming fruits and vegetables, which have a high potassium percentage rather than consuming supplements. You can consult your physician about the right potassium level to consume.
- Shop Carefully: before purchasing packaged food items read the food labels carefully. Do not purchase those items which have high fat and sodium percentage.
Reduce Sodium In Your Diet
There are several researches which have proven that even the slightest reduction in the sodium intake can lower the blood pressure up to 8 mmHg. The research on sodium intake further revealed that the effect of sodium varies from person to person.
Reduce Your Stress Level
Chronic stress is known as the one of the biggest factors to increase blood pressure. When you are under stress, you eat unhealthy food items and drink alcohol, this may further deteriorate the condition.
At this point of time you have to think about the root cause of your stress. It may be your family matters, finances or work load. Once you know the reason responsible for your stress, then you can eliminate it.
Spare out some time for you and get involved in those activities which you enjoy the most.
Garlic is a well-known home remedy used in various body ailments. You can use garlic with honey every morning. This will reduce the blood pressure, the same remedy is beneficial in treating other body ailments also.
Ginger Cardamom Tea
A study was published in the Journal of biochemistry and biophysics that a group of high blood pressure patients was given cardamom powder every day for a couple of weeks. At the end of the research program a significant reduction in high blood pressure was noticed. You can combine ginger and cinnamon with cardamom to increase its power. These home remedies for high bp are known to improve blood circulation and lower BP. You can combine all these spices in lukewarm water or you can prepare a cup of tea with these ingredients.