High blood pressure is also known as hypertension which is a sign that the heart and blood vessels are being over-worked. It is a severe health problem which can lead to heart attacks, strokes and kidney failure.
A reading of 140/90 mm Hg or above is considered to be high blood pressure. It has no signs, and you can identify this by doing a regular blood checkup.
Factors causing high blood pressure
- Overweight or obesity
- Taking too much salt in your diet
- Regular consumption of alcohol
- Family history
Prevention of High Blood Pressure
- Losing weight
- Getting regular exercise
- Following a healthy diet
- Stop smoking
- Limit the amount of salt
- Cutting down on caffeine
- Limiting alcohol
Top 6 home remedies to bring down high blood pressure
1. Regular Physical Activity
To lower your high blood pressure, doing regular exercise is one of the best thing. It makes your heart stronger and pumps more blood with fewer efforts. Also, it improves your heart health.
According to the “National Walkers Health Study,” doing more exercise reduces your high blood pressure.
Aerobic or cardiovascular exercise will help in bringing down high blood pressure. Examples for such exercise includes walking, jogging, cycling, swimming or dancing, skating, jumping rope and rowing.
2. Reduce your salt intake
Too much salt in your diet increases your blood pressure and it results in high blood pressure, and causes other problems such as heart disease and atherosclerosis.
According to “American Heart Association,” eating high salt food or using too much table salt raises blood pressure or hypertension. Experts suggest cutting down of sodium intake to no more than 1500 mg per day would be an effective way to prevent or lower your high blood pressure.
So include more fresh fruits and vegetables in your diet instead of eating more processed or refined foods.
3. Coconut Water
Coconut water helps to keep the body well hydrated and it is an excellent drink for the people suffering from high blood pressure.
The “West Indian Medical Journal” published a study in 2005, which states that coconut water helps to decrease systolic blood pressure. Coconut water is low in calories and high in magnesium, potassium and vitamin C which is particularly beneficial for lowering blood pressure.
- Drink coconut water twice in a day. Morning and night is the ideal time to drink.
- You can also add coconut oil when cooking.
Garlic is one of the best herbal home remedies for people with high blood pressure. Several studies prove that garlic can lower blood pressure levels. Garlic dilates blood vessels by regulating nitric oxide signaling pathways in your bodies. Polysulfides derived from the garlic helps in promoting the production of H2S as well.
- Eat 1 – 4 fresh garlic cloves a day.
- Studies show that aged garlic extract or garlic powder is much stronger than traditional raw garlic.
- Also, you can prefer good quality garlic tablets.
5. Eat potassium rich foods
Potassium is an essential mineral for proper body functioning. It helps you out from the adverse effects of salt and controls your blood pressure level. So focus on eating more fruits and vegetables which are rich in potassium.
- Fruits – Banana, Orange and dried fruits like raisins, apricots, prunes, and dates.
- Vegetables – Peas, greens, tomato, potato, and spinach
6. Limit alcohol
Drinking too much alcohol results in high blood pressure. Some research proves that cutting down your alcohol range from low to moderate may protect your heart and keeps you healthy. In the US, average alcohol consumption is defined as, for women, not more than one drink (12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor) a day and two for men is fine.