If you have high blood pressure there are lots of things you can do to get it under control. Medications are an option, but can be pricey and bring about side effects. That’s why a lot of people like you look for home remedies for high blood pressure.
Blood pressure is the force of blood pushing against the walls of your arteries. High blood pressure increases your risk of heart disease and stroke because it causes your heart muscle to weaken. And of the 75 million people who have high blood pressure, only about half of them have it under control.
So, if you’re looking for ways to lower your blood pressure without medication, here are some home remedies for high blood pressure you can try.
Exercise is a Great Home Remedy for High Blood Pressure
Regular exercise is a great way to lower high blood pressure. The good news is you don't need to run a marathon every day. Even walking 30 minutes a day, five days a week, can get you on the road to lower blood pressure. Any extra steps you take during the day will be an extra step toward increasing your heart health.
The DASH Diet
When you’re looking for home remedies for high blood pressure, you have to look at your diet.
- Fruits, vegetables, and whole grains
- Low-fat dairy products, lean meats, fish, and nuts
- Eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats
Sticking to a predominantly plant-based, whole foods diet will be low in sodium, which can increase blood pressure. Eating fresh fruits and vegetables on a daily basis will increase your intake of potassium, which helps to lower your blood pressure by balancing out the negative effects of salt.
It also helps to cut back on desserts and sweetened beverages, like pop and fruit punch.
Also limiting your alcohol and caffeine consumption will help lower your blood pressure.
Lose Weight to Lower Blood Pressure
Speak with your doctor about ways you lose weight. New research shows maintaining a healthy weight is a good way to keep your blood pressure under control. They found those who maintain an optimal body weight are 41 percent less likely to have an increasing blood pressure as they age.
In fact, lots of good things happen when you maintain a healthy body weight including:
- Your blood circulates more efficiently
- You’re less likely to develop diabetes, heart disease, certain cancers, gallstones, osteoarthritis, breathing problems and sleep apnea
- You have more energy
Determine your target weight. Knowing your body mass index and what level is healthy for your height and age can greatly increase your heart health. Speak with your doctor about ways you can safely and gradually lose weight. Even consider slight modifications like “Meatless Mondays” or not eating after 9 p.m.
Try some of these home remedies for high blood pressure to see which ones work for you. Taking these simple steps to lower your blood pressure will not only help you now, but it will increase your chances of having a healthy heart and kidneys later.
Another thing you can do is know your numbers. Our guide “Take Control of Your Health” will show you how to keep track of your blood pressure, blood sugar, cholesterol, and body weight. Download it today.