You have to be careful when you have ever been diagnosed with high blood pressure or hypertension. You need to keep it in check to make sure that it will not develop a further health problem. To lower your blood pressure, your physician might prescribe you medication. Nevertheless, these home remedies for high blood pressure that really works can also be tried.
If you want to lower your blood pressure, you have to do regular exercise. It is one crucial home remedy that you must not skip to have healthy blood pressure. You do not have to do a complicated or serious exercise. You can do it while having fun. The simplest exercise anyone can do is walking. It might be simple but it can show an effective result to lower your blood pressure. By doing physical exercise regularly, you can make your heart stronger. It means that it does not need to work too hard for pumping blood. It is recommended to do a 30 minutes cardio workout on most days. You can enhance the level over time. You might want to increase the speed and distance.
Stress and blood pressure cannot be separated from one another. If you have stress, your body will react by releasing adrenaline and cortisol hormones. Those hormones will increase the heart rate. It means that the blood vessels will be constricted. As a result, the blood pressure will get higher. If you want to keep your blood pressure in check, you need to control your stress hormones. You can do this with relaxation activities. You can try some breathing practices and exercises such as yoga, tai chi, and meditation. This relaxing journey can be started with mindfulness of breathing in the morning and at night for five minutes each. You can increase the time afterward.
Have you ever heard that salt can affect your blood pressure? Many people believe in this although many of them do not take any action about it. Well, some people have blood pressure that is pretty sensitive to salt. It means that their blood pressure will increase if they eat too many salts. That is why you need to cut down your salt intake. It will be beneficial not only for people with high blood pressure but for everyone. The ideal sodium consumption is 1,500 mg per day. You should not eat more than a teaspoon of sodium (2,300 mg) per day. You have to pay more attention to the salt content in processed and packaged food that can be pretty high.
If you can consume 2,000-4,000 mg of potassium per day, your blood pressure can be lowered. Yes, potassium can be the essential key to keep your blood pressure in check. Why is potassium great for people who want to keep their blood pressure healthy? Potassium will encourage your kidneys to excrete sodium in your urine. Now you know that potassium is great for lowering blood pressure. Where can you get your daily potassium you need? The most popular potassium source is banana. However, you can get more potassium by eating beans, spinach, and potatoes. You can vary your potassium source by including dried fruits, watermelon, edamame, avocados, and tomatoes in your potassium source list.
DASH diet is one of the home remedies for high blood pressure that really works. There is no doubt that high blood pressure cannot be separated from your lifestyle. If you want to fix this problem, you need to fix your diet. DASH diet is created for people with hypertension. DASH is Dietary Approaches to Stop Hypertension after all. This diet plan is considered one of the best diet plans. You will find it great to lower your blood pressure without having to take any medication. This diet will make you eat more whole grains, fruits, vegetables, low-fat dairy products, and lean proteins. You can still consume sodium but it is not more than 2,300 mg a day. According to research, this diet can help you reduce your blood pressure in four weeks only. You will also get a bonus since your body weight can be reduced as well.
To get healthier blood pressure, it is all about lifestyle change. Your eating habit will play an important role for sure. Many people think that it is the end of their snacking enjoyment. It is not true because you can still enjoy your snack. However, instead of eating snacks with high sodium content, you can consider eating dark chocolate instead. If you love sweets, you will find this option great. Dark chocolate has high flavanols content that can relax the blood vessels. That is why your blood can flow smoothly in the blood vessels. If you consume dark chocolate regularly, your blood pressure can get lower. How much dark chocolate should you eat to lower your blood pressure? The more the better. It is a healthier treat you can choose and enjoy.
Your blood pressure will rise effortlessly if you drink too much. It does not mean that you cannot drink at all if you want to keep your blood pressure in check. If you drink alcohol in moderation, you can even find it great to lower your blood pressure. You cannot drink more than one drink a day. The fewer the better, of course. What does it mean with one drink? If you drink beer, you cannot drink more than 12 ounces. You can only drink five ounces of wine in this circumstance. You can still drink if you have hypertension, but you must do it moderately.
Decaf and Tea
You need to replace your caffeine intake with decaf coffee since too much caffeine can increase your diastolic and systolic blood pressure. You might even want to switch your coffee with tea instead. Your systolic blood pressure can be lowered by sipping about three cups of hibiscus tea a day. Hibiscus tea is naturally free from caffeine. Drinking green tea can also be beneficial home remedies for high blood pressure that really works.