Natural ways to lower blood pressure

how to reduce high blood pressure naturally at home

Hypertension or arterial hypertension is a chronic and dangerous disease that unfortunately has no symptoms in most cases.

Hypertension = lower blood pressure

High blood pressure is a dangerous disease that can damage the heart. If left untreated, it increases the risk of heart disease and stroke. But do not worry; Because doing certain things and following some tips can naturally lower blood pressure. In this article, we will introduce the natural methods available to fight high blood pressure.

Natural ways to lower blood pressure

Walk and exercise

Exercise is one of the most important things you can do to lower your blood pressure. Regular exercise helps strengthen the heart in pumping blood and can reduce the pressure on the arteries. One hundred fifty minutes of moderate-intensity exercises, such as walking, or 75 minutes of strenuous exercise a week, such as running, can help Hypertension and improve your heart health. In general, just 30 minutes of walking a day is also helpful in lowering blood pressure.

Reduce your sodium intake

Consumption of salt is high worldwide, and in most cases, the reason is related to the consumption of ready meals. For this reason, many public health efforts are aimed at reducing salt in the food industry. The results of many studies have linked high salt intake to high blood pressure and heart complications, including stroke. Recent research, however, shows that there is no clear link between sodium and high blood pressure. A general reason for this may be a genetic difference in how people process sodium.

About half of people with high blood pressure seem to be sensitive to salt, so try to replace processed foods with fresh foods and spices instead of salt. The key to lowering blood pressure is to reduce your sodium intake. However, this advice may apply more to people who are allergic to salt.

Eat foods rich in potassium.

Potassium is an important mineral that helps the body reduce sodium and pressure on blood vessels. Modern diets and processed foods in general, in addition to lowering potassium levels and increasing the sodium content of most people, worry. Therefore, to achieve a better balance of potassium and sodium in the diet, you should minimize the consumption of processed foods and replace them with homemade and fresh foods.

Potassium-rich foods include the following:

  • Vegetables, especially leafy vegetables
  • Tomatoes and potatoes and sweet potatoes
  • Fruits such as melons, bananas, avocados, oranges, and apricots
  • Dairy products like milk and yogurt
  • Tuna and salmon
  • Nuts and seeds
  • Beans

Eating fresh fruits and vegetables rich in potassium can be effective in lowering blood pressure.

Reduce caffeine intake

Caffeine raises blood pressure, so you should be careful about using it. Many studies have shown that people who drink caffeinated coffee and tea are less at risk for heart disease, including high blood pressure. Interestingly, caffeine can have a stronger effect on people who do not use this stimulant regularly.

If you feel you are sensitive to caffeine, reduce your intake of coffee, tea, and other caffeinated beverages, and then check your blood pressure as caffeine can raise your blood pressure for a short time and, in most cases, does not increase stability.

Natural ways to lower blood pressure

Control your stress

Stress is one of the major causes of high blood pressure. When you have chronic stress, your body gets into trouble. This means that your heart rate is high and your blood vessels constrict. Some people start eating unhealthy foods when they are stressed, which can affect their blood pressure.

The results of several studies have shown that reducing stress can help Hypertension. One way to help control stress is to listen to soothing music. Calm music helps calm your nervous system. Another way to control stress is to work less because too much work and stressful situations are generally associated with high blood pressure.

Eat dark chocolate or cocoa.

Low consumption of dark chocolate or cocoa can be effective in lowering blood pressure. But be aware that consuming large amounts of it can be harmful to the heart. Bitter chocolate and cocoa powder, rich in flavonoids, are plant compounds that dilate blood vessels. The results of various studies have shown that consuming flavonoids rich in flavonoids can improve heart health symptoms quickly, including lowering blood pressure.

To get the most out of cocoa to lower your blood pressure, use non-alkaline cocoa, which is high in flavonoids and has no added sugar. In general, it can be said that dark chocolate and cocoa powder contain plant compounds that help relax blood vessels and hypertension.

Quit smoking

Smoking is a risk factor for heart disease because secondhand smoke causes a slight and temporary increase in blood pressure, and the chemicals in tobacco also damage blood vessels.

However, because both smoking and high blood pressure increase the risk of heart disease, quitting smoking can still help reduce the risk of high blood pressure. Hence, it can be inferred that there is conflicting research on smoking and high blood pressure, but it is clear that these two factors increase the risk of heart disease.

Weight Loss

Weight loss in overweight people can greatly affect heart health. According to a study conducted in 2016, a 5% reduction in body weight can significantly reduce high blood pressure. Now, if weight loss is accompanied by exercise, the result will be much better. Weight loss will be followed by enlargement and contraction of your blood vessels, making blood flow easier. In general, it can be said that weight loss significantly reduces blood pressure, and this amount is more evident during exercise.

Eliminate excess sugars and refined carbohydrates from your diet

The results of some studies have shown that consuming extra sugars is associated with high blood pressure. For example, people who drink a glass of soda a day have a higher blood pressure than others. But not so with sugary drinks. Note that high blood pressure is not just about excess sugars. Instead, all refined carbohydrates, like those found in white flour, are quickly converted to sugar in the bloodstream and can cause problems for the individual. Some studies also suggest that eating a low-carb diet may help lower blood pressure.

A study of people treated with statins showed that those who followed a low-carb diet for six weeks had a greater improvement in blood pressure and other symptoms of heart disease than those who ate a lot of carbohydrates. Refined carbohydrates, especially sugar, may raise blood pressure. The results of some studies have shown that a low-carbohydrate diet may help hypertension levels.

Try meditation or deep breathing.

Meditation or deep breathing may activate the parasympathetic nervous system. This system lowers the heart rate and lowers blood pressure when the body relaxes. The results of various studies show that different styles of meditation have many benefits for lowering blood pressure. Of course, deep breathing techniques can also be very effective. In one study, participants were asked to take six deep breaths for 30 seconds or relax for 30 seconds, and the result was that those who breathed during this time were more likely to have high blood pressure than those who were sedentary.

Natural ways to lower blood pressure

Eat calcium-rich foods

People who consume little calcium have high blood pressure. Calcium supplements have not been conclusively stated to increase blood pressure. But calcium-rich diets seem to be linked to normal blood pressure levels. The recommended amount of calcium for most adults is 1000 mg per day, which for women over 50 and men over 70 is 1200 mg per day. Of course, in addition to dairy, you can also get calcium from leafy vegetables, beans, sardines, and tofu.

Eat berries

In addition to having a pleasant and delicious taste, berries are rich in polyphenols, a natural plant compound that has many benefits for the heart. Polyphenols can reduce the risk of stroke, heart disease, diabetes, high blood pressure, insulin resistance, and systemic inflammation. Research has shown that people who eat berries and rich polyphenols are less likely to develop high blood pressure and heart disease. In general, berries are rich in polyphenols that can help lower blood pressure and the overall risk of heart disease.

Take natural supplements

Taking some natural supplements may also help with hypertension. Here are some basic supplements to help you achieve normal blood pressure.

Old Garlic Extract: Researchers have used old garlic extract as an independent treatment and common treatments to lower blood pressure, and the result has been successful.

Whey protein: A study conducted in 2016 showed that whey protein improves blood pressure and blood vessel function.

Fish oil: Fish oil is especially useful for people with high blood pressure because it improves heart health.

Eat magnesium-rich foods

Magnesium is an essential mineral that helps dilate blood vessels and regulate blood pressure, while magnesium deficiency is rare. But many people do not have enough magnesium in their diet. The results of some studies show that low magnesium intake is associated with high blood pressure. But more research is needed. However, a magnesium-rich diet is recommended to prevent high blood pressure. So try to include magnesium in your diet by eating vegetables, dairy products, legumes, chicken, meat, and whole grains.


High blood pressure affects a large part of the world’s population. Medications are one way to treat this disease. But other natural methods, such as eating certain foods, can also be effective in achieving healthy blood pressure levels. Note that controlling your blood pressure through the methods in this article can also help you reduce your risk of heart disease.

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