High Blood Pressure - Natural Home Remedies
High blood pressure, or hypertension, is a common health problem that affects many adults around the world. It means that the pressure of the blood against the artery walls is too high, which can damage the blood vessels and lead to serious complications, such as heart attack, stroke, kidney failure, and more. High blood pressure often does not cause any symptoms, so it is important to check it regularly and follow the advice of your doctor on how to control it.
There are many drugs that can help lower high blood pressure, but they may also have some side effects and interactions with other drugs. Some people may want to try some natural ways to lower their blood pressure without causing any harm. However, natural ways are not a replacement for medical treatment, and you should always talk to your doctor before using them, especially if you have any other health conditions or are taking any other drugs.
Here are some natural ways that may help you lower your blood pressure:
Exercise: Being physically active is one of the best things you can do to lower your blood pressure and improve your overall health. Exercise helps make your heart stronger, lower your cholesterol, reduce your stress, and manage your weight. You should aim to do at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week, or a mix of both. You should also do some strength training exercises at least two times a week. Some examples of exercises that you can do are walking, running, biking, swimming, and dancing. Some examples of strength training exercises are lifting weights, doing push-ups, and using resistance bands.
Diet: What you eat can have a big impact on your blood pressure. Eating a healthy diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help lower your blood pressure and prevent or manage other chronic diseases. One of the most effective diets for lowering blood pressure is the DASH diet, which stands for Dietary Approaches to Stop Hypertension. This diet focuses on eating foods that are low in salt, saturated fat, and cholesterol, and high in potassium, calcium, magnesium, and fiber. Some examples of foods that are part of the DASH diet are bananas, grapes, celery, onion, garlic, spinach, yogurt, nuts, seeds, fish, chicken, and olive oil.
Salt: Salt, or sodium, is one of the main causes of high blood pressure. Sodium makes your body hold on to water, which increases the amount and pressure of your blood. You should limit your salt intake to no more than 2,300 milligrams (mg) per day, and ideally to 1,500 mg per day. To cut down on salt, you should avoid processed foods, canned foods, fast foods, and restaurant foods, which are often high in salt. You should also read the labels of the foods you buy and choose low-salt or no-salt-added products. You can also use herbs, spices, lemon juice, vinegar, or other natural flavors to season your food instead of salt.
Stress: Stress is another factor that can raise your blood pressure. When you are stressed, your body releases hormones that make your blood vessels tighten and your heart beat faster and harder. Long-term stress can also lead to unhealthy habits, such as smoking, drinking, overeating, and skipping exercise, which can make your blood pressure worse. To cope with stress, you should try to identify and avoid the things that stress you out, or find healthy ways to deal with them. Some examples of things that can help you relax are meditation, yoga, breathing exercises, massage, aromatherapy, music, art, hobbies, and spending time with friends and family.
Herbs: Some herbs may have positive effects on lowering blood pressure, but they should be used carefully and under the supervision of a doctor, as they may also have some negative effects and interactions with other drugs. Some of the herbs that may help lower blood pressure are:
Ginger: Ginger is a spice that has anti-inflammatory and antioxidant properties, which may help relax the blood vessels and improve blood flow. You can chew on a small piece of fresh ginger or drink ginger tea several times a day. To make ginger tea, boil some water and add a few slices of ginger. Let it sit for 10 minutes and strain. You can add some honey or lemon juice for taste.
Garlic: Garlic is a herb that has blood pressure-lowering and cholesterol-lowering properties, which may help lower blood pressure and prevent plaque buildup in the arteries. You can eat one or two cloves of raw garlic every day, or take garlic supplements after talking to your doctor.
Hawthorn: Hawthorn is a plant that has been used for a long time to treat heart and blood vessel problems. It contains substances that may help widen the blood vessels, lower blood pressure, and improve blood flow to the heart. You can take hawthorn as a tea, extract, or capsule, but only after talking to your doctor.
Turmeric: Turmeric is a spice that has anti-inflammatory and antioxidant properties, which may help lower blood pressure and prevent damage to the blood vessels. Turmeric contains curcumin, a substance that may also help lower cholesterol and blood sugar levels. You can add turmeric to your food, or take turmeric supplements after talking to your doctor.
These are some of the natural ways that may help you lower your blood pressure, but they are not a replacement for medical treatment. You should always talk to your doctor before using any of these ways, especially if you have any other health conditions or are taking any other drugs. You should also check your blood pressure regularly and follow the advice of your doctor on how to control it. By making some lifestyle changes and using some natural ways, you may be able to lower your blood pressure and improve your health.
Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)
Internal Medicine Specialist
Phone : 85000 23456