Regular blood pressure checking is very important because it can reveal health disorders that we may not even be aware of.
This reveals high blood pressure, which is extremely dangerous if left untreated.
Ignoring high values or inadequate therapy accompanied by poor nutrition brings with it serious consequences for the patient’s health.
Make changes in your life that will help you deal with this problem and prevent sudden jumps in pressure values in the future. How? What to do? Don’t worry, in the text that follows you will be introduced to the best tips on how to lower high blood pressure naturally.
Here are some quick links to what we’ll cover in this article. If you’re in hurry, or for any other reason, feel free to use the quick links to jump straight to the section you want to read:
- What is high blood pressure?
- What are the risk factors?
- How to recognize it?
- Changes in life habits
- Things from nature to lower blood pressure + recipes
- Tips on how to lower it fast
- Diet for people with hypertension
- Additional bonus tips
- Healthy words for the end
Elevated (increased, high) blood pressure or hypertension involves the flow of blood through the arteries with the creation of great force or pressure on their inner walls.
This force causes damage to blood vessels and there is a risk of developing serious cardiovascular diseases and heart attacks.
In addition, there is impaired kidney function, diabetes, or permanent vision loss.
The obtained value of 120/80, after measuring with a home digital monitor for that purpose, is considered normal.
For each measurement greater than 140/90, elevated blood pressure is noted.
Genetic factors are often responsible for hypertension.
In addition, a diet full of saturated fats and salt combined with a lack of physical activity can also cause a frequent jump in tension.
The deficiency of certain nutrients, mostly vitamin D and calcium, stimulates the growth of pressure.
Among those at risk are smokers, obese people, and the elderly.
Stressful situations can cause hypertension and people who are often exposed to chronic stress generally suffer from high blood pressure.
Hypertension is mostly asymptomatic and therefore bears the epithet “silent killer”.
It happens that it is present for years and that the patient does not know all the time until he starts to control the level of pressure in the bloodstream more often.
Signs are noticeable when blood pressure becomes extremely high and these are usually severe headaches and chest pain, blurred vision, breathing problems, and arrhythmias.
If you notice this, it is important to seek medical help as soon as possible to prevent potential complications.
1. Physical activity helps the heart to use oxygen better, so it will not need to pump blood so hard. Do any cardio exercise, at least every other day for 30 minutes, and it can be a brisk walk, run, and the like.
2. Deep breathing and practicing yoga reduces the level of stress hormones, which raises the level of renin, a kidney enzyme that increases blood pressure. Try a meditative exercise for at least 5 minutes in the evening and in the morning: breathe deeply so that your stomach expands as much as possible, and then exhale and release tension.
3. Work a little less; If you work more than 41 hours a week, you have a 15 percent higher risk of developing hypertension, according to a large study by the University of Irvine in California. It may be difficult to work less in difficult times when it comes to the economy but try to at least take an hour to exercise and eat healthy food as often as possible.
4. Relax with music; The study found that listening to music for 30 minutes a day with slow breathing can reduce upper blood pressure by as much as 3.2 in one week, and by 4.4 in a month!
5. Get rid of snoring; It is time to finally listen to your partner and stop snoring because loud snoring is one of the main symptoms of obstructive sleep apnea. The University of Alabama has found that those who suffer from sleep apnea have higher levels of aldosterone, a hormone that increases blood pressure.
If you suffer from this disorder, you have a high chance of dangerous breathing problems during sleep! In addition to loud snoring, excessive fatigue and morning headaches are also signs that indicate apnea. Consult a doctor, because treating apnea can significantly improve blood pressure.
6. Watch out for SALT! Many people suffer from high blood pressure because they are hypersensitive to sodium or salt. But since there is no test to find out if this is your case, you should definitely use this inevitable spice wisely. Try not to ingest more than 1,500 mg (1.5 gr) of salt per day (half a teaspoon contains about 1,200 mg(1.2 gr)). Pay attention to the amount of salt in processed foods and avoid it, because through it you get the most sodium into the body.
7. Decaffeinated coffee – Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown that there is no effect, but one has come to the conclusion that consuming 500 mg of caffeine a day increases hypertension. This happens because caffeine narrows blood vessels and increases the effects of stress – says the author of the study, Dr. Jim Lane.
8. Drink tea – Study participants who drank 3 cups of hibiscus tea a day lowered systolic (upper) blood pressure by 7 weeks in 6 weeks, while those who received placebo had a 1 percent lower blood pressure.
1. GARLIC with its active ingredients stimulates the body to produce nitrogen oxides and thus dilates blood vessels and relaxes muscles. This lowers blood pressure and lowers the level of cholesterol in the bloodstream, and thus prevents the development of dangerous cardiovascular diseases.
In 200ml of water put 3 crushed cloves of white onion. Let everything boil for 5-6 minutes. Strain the liquid when it cools down a bit and add the juice of half a lemon. Drink every morning half an hour before a meal.
2. HIBISCUS is extremely medicinal and has an aromatic taste, and is best known for its beneficial effect on the heart and blood vessels. It successfully lowers tension and the level of cholesterol and triglycerides in the bloodstream.
It is of great help to obese people because it encourages the loss of excess body weight. Also, hibiscus improves liver health and treats bacteriological infections.
Pour a spoonful of dried hibiscus flowers with 200 ml of boiling water that has previously boiled. Strain the tea after 30 minutes of standing. Drink a maximum of 3 cups a day.
3. POTASSIUM intake through fruits and vegetables is very important in the natural process of lowering blood pressure – says Dr. Linda Van Horn. She recommends consuming between 2,000 and 4,000 milligrams of potassium a day, and you can find this in natural foods rich in this mineral, such as sweet potatoes, tomatoes, orange juice, potatoes, bananas, beans, peas, melons, prunes, and raisins.
4. BASIL gives a perfect taste to many dishes and serves as a great remedy for high blood pressure. Thanks to the ingredient eugenol, this plant does not allow certain substances to narrow the arteries.
It is recommended to use fresh basil when treating hypertension. Feel free to use it as a natural substitute for salt.
Make a smoothie by pouring the juice of 8 squeezed oranges, a cup of fresh spinach leaves, and 5-6 basil leaves into a blender. Drink for breakfast or use as a snack.
5. GINGER is used to improve circulation and as a preventive measure for hypertension. its root in fresh form or in powder relaxes the walls of blood vessels and prevents damage to the tissues from which they are built.
In addition to having a beneficial effect on the work of all organs of the cardiovascular system, ginger has an anti-inflammatory effect, regulates the level of glucose and cholesterol in the blood, and stimulates digestion.
Drink a glass of lukewarm water every morning to which you have added a teaspoon of powdered ginger.
6. CINNAMON also dilates and relaxes blood vessels and restores blood pressure to normal. The antioxidants in their composition and anti-inflammatory action keep the entire bloodstream healthy and enable the proper transport of all nutrients through the body.
Using cinnamon will make it easier for you to lose extra pounds and maintain tolerable blood glucose levels. There are two types of cinnamon: Ceylon and Cassia (Chinese) cinnamon.
Ceylon cinnamon is considered to be of better quality and healing. Drink a cup of low-fat yogurt every day to which you have added half a teaspoon of cinnamon powder.
7. PARSLEY is ideal for everyone who wants to quickly and successfully solve the problem of high pressure.
It also contains an abundance of vitamin C, which prevents the appearance of serious heart diseases and at the same time keeps the immunity strong and stable.
Put a bowl of 250ml of water on the hob to boil. Pour this water over ¼ cups of fresh and finely chopped parsley.
Strain the tea after 10 minutes of standing and add a few drops of lemon. Consume two cups every day.
8. BLUEBERRY protects your blood vessels and prevents the rise in blood pressure. Blueberries are full of minerals and vitamins useful for maintaining the health of the heart and blood vessels.
85% of the fruit content is water, and in addition to it, fiber, vitamin C, vitamin K, manganese and many other nutrients are present.
Blend a cup of fresh blueberries, one peeled kiwi, 6 fresh or frozen strawberries, and half a cup of fresh mint leaves. Consume this mixture every day.
9. BEETS is an impressive plant and vitamin bomb. It has a beneficial effect on overall human health, and in addition, it is of great help in the treatment of hypertension.
It works a few hours after consumption and keeps blood pressure levels normal for a long time. Beets also have a positive effect on the condition of the digestive tract and nervous system. It also prevents the uncontrolled growth of cancer cells.
Occasionally make a salad of 300g of grated beets, half a teaspoon of chopped dill, a tablespoon of olive oil, and a few drops of lemon juice.
10. FLAX SEED lowers blood pressure, as well as the level of cholesterol and glucose in the bloodstream.
Each seed is a real treasure trove of omega-3 fatty acids, which are very important for the health of the cardiovascular system.
Regular intake reduces the risk of a heart attack. Also, flaxseed contains fiber, so it is easily digested after consumption.
Mash one banana and add a tablespoon of flax seeds. Eat this often for a snack to solve the problem of hypertension.
11. HAWTHORN strengthens the heart muscle and lowers high blood pressure by relaxing the arteries.
Prepare hawthorn jam by mixing 1 kg of sugar with water to get a clear syrup first.
Boil 1 kg of hawthorn berries in it, then remove from the heat and leave everything to stand in a dark place for 12 hours.
Put the mixture on the fire again to cook with the addition of a bag of vanilla sugar and a bag of lemon juice. After 25 minutes of cooking, cool the jam and fill the jars. Eat 1-2 tablespoons of hawthorn jam every day.
Massage your ears or neck
Three points on your head and neck can lower your blood pressure within minutes. The first is in the center of the cheekbone, the second behind the earlobe and the third is in the middle of the neck below the earlobe. Massage these three points and you will relax the tension you feel in your head.
The points below the root of the skull on both sides of the spinal cord are sensitive to touch and can help you relax and calm down. Press these points for a minute or 2 and your headache will improve.
Breathe through your left nostril
Deep breathing through the left nostril will help you relax and reduce the stress hormone. Sit on the floor or chair and straighten your spine. Place your left hand on your abdomen, close your right nostril and breathe deeply through your left nostril.
Try this kind of yoga breathing
Bramari pranayama, a breathing technique, helps with headaches and migraines associated with hypertension. Sit on the floor, place your fingers on your temples and breathe deeply. When you exhale make a sound like a bee, then repeat this procedure 7 to 10 times.
Listen to classical music
Listening to classical music has been shown to help lower blood pressure, especially in combination with breathing exercises. This music produces calming effects on the body and reduces stress hormones.
Drink a glass of water
In some cases, high blood pressure can be the result of dehydration. When you are dehydrated, the volume of blood in your body decreases. To lower your blood pressure, drink a glass or two of plain water.
Relax with savasana
Savasana, a pose in yoga also known as “corpse”, calms the heartbeat and lowers blood pressure. Lie on your back, relax your body and breathe as calmly as you can. Stay in this position for 10 to 15 minutes and you will feel better. In addition to lowering blood pressure, it will also help you balance your nervous system.
Soak your feet in warm water
If you immerse your feet in warm water, so warm that it borders on the endurance limit, you will lower your blood pressure. Sit with your feet in warm water for about 10 to 15 minutes. That way the blood from your head will go down to your feet.
If you want to regulate your blood pressure and improve your health in general, it is very important to change your eating habits.
For breakfast, prepare oatmeal, a rich meal full of easily digestible fiber and low in sodium and lipids.
From fruits and vegetables, pomegranate, bananas, spinach, broccoli, tomato, carrot, radish, zucchini are of great help…
When it comes to meat, eat poultry and fish rich in omega-3 fats.
Soy isoflavones increase the production of enzymes responsible for creating nitrogen oxides that dilate blood vessels and lower tension. Therefore, include soy products on your menu.
Experts recommend that you eat at least one or two cubes of quality dark chocolate every day because its ingredients cause dilation of blood vessels.
Find chocolate that has a high percentage of cocoa (minimum 70%) and as little sugar as possible.
Do not salt food too much because it retains fluid inside the body which drastically raises the pressure in the bloodstream.
When it comes to choosing oils for cooking, buy sesame or olive oil.
Use them without heat treatment for salads or just a few drops for baking – never fry food in deep fat.
If you want to learn more about lose weight advantages for blood pressure and heart in general, and to dedicate yourself to healthy eating forever, we have great tips and solutions for you on these pages.
If you are a smoker, it is high time to get rid of cigarettes
Nicotine destroys the mucous membrane inside the blood vessels, so hypertension stimulates the development of heart diseases and creates dangerous damage to the organs of the cardiovascular system. If you are not able to leave the tobacco products alone, contact a professional for help.
Limit alcohol intake
The rule for women is that they can drink one drink and men two drinks a day. If you have a problem with hypertension, and otherwise you regularly consume a lot of alcohol, slowly reduce the doses because a sudden change leads to hypotension, ie a drop in values.
Regular physical activity can greatly reduce high blood pressure
You will get rid of a big problem, but also extra pounds if you suffer from obesity. Doctors recommend jogging by finding yourself an adequate pace and speed and start with 10 minutes of light running a day.
Laughter is healing
It has been scientifically proven that laughter stimulates the expansion of the endothelium and thus increases blood circulation. The end result is reduced pressure.
Fight against stress that has a negative effect on the entire human body
Among other things, stress raises blood pressure. Try meditation and deep breathing exercises to teach your body to relax.
If you are prescribed medications that you take to keep your blood pressure normal, do not stop the therapy and do not change it completely with alternative medicine.
Means of natural origin serve as a kind of supplement and before using them, be sure to consult a doctor who monitors your health condition.
Of course, corrections in diet and living habits will increase the effectiveness of the prescribed therapy, but also the natural remedies that are taken with it.
Even small changes are of great importance.
We hope this long post helped you learn which are the best natural ways to lower high blood pressure, like changes in life habits, dietary changes, and with things from nature, and also the ways to lower or regulate it in a very short time.
We think that it will be very interesting and important for you to look at our texts on what are the risk factors for coronary heart disease, as well as what are the best medications for high blood pressure regulation.
And if you are looking for more ways to improve your heart health, you should check our other great Majota Blog posts.
Also, if you have any questions or feel that there is some other important blood pressure variation we have not listed, feel free to leave a comment, it will mean a lot to us and we will be grateful for it.