In this article, you will discover some easy ways to lower your blood pressure. High blood pressure is becoming the strongest risk factor that is contributing to early death. Hypertension is also known as a silent killer as there are no significant symptoms. Now first let us understand the meaning of blood pressure. This is the pressure at which the heart pumps the blood to the arteries. The normal blood pressure reading is 120/80 mmHg. Now when the blood pressure is high the blood is pumped into the arteries forcefully due to which the blood vessels and the delicate tissues get damaged. A healthy lifestyle can help you to maintain your blood pressure and can decrease your dependence on medications.
Easy Ways to Lower Your Blood Pressure
1.) Go Herbal to Lower Your Blood Pressure:
Whenever you suffer from a health issue whether it is cold or flu the first thing you do is try some natural ways to cure it and your last options is medicines. Medicines are not always the best option as they also have certain side effects. Here is a list of some herbs that can help you to lower your blood pressure.
- Ginger: It relaxes the muscles that surround the blood vessels. When the muscles are relaxed the blood circulation improves automatically. This is a common ingredient that is basically used in Asian foods. You can add ginger while cooking vegetables or just have a cup of ginger tea.
- Cinnamon: If you are suffering from diabetes and high blood pressure then cinnamon is a boon for you. It brings the blood pressure down and the best part is that it is very easy to include cinnamon in your daily diet. You can add cinnamon to the stews and curries that you prepare. A cup of coffee with the taste of cinnamon is just awesome.
- Cat’s Claw: This herbal medicine is not only used to treat hypertension, but also health problems related to neurology. It helps to maintain your blood pressure by acting on the calcium channels of the cells. You can easily get this herb from the health food stores.
- Garlic: It relaxes and dilates the blood vessels due to which the blood flows more freely. This, in turn, lowers your blood pressure. Add garlic to the curries and stews or get it in a supplement form.
2.) DASH Diet to Reduce Your Blood Pressure:
The full form of the DASH diet is Dietary Approaches to Stop Hypertension. The name itself clears that this diet is followed to keep your blood pressure normal. It was promoted by the US-based national institute of heart, lung, and blood.
How Does DASH Diet Help to Lower Your Blood Pressure?
Salt raises your blood pressure. This diet is low in sodium and fat. It reduces the salt in your diet to less than 2300mg per day. It also reduces the risk of heart diseases and other health ailments such as cancer, diabetes, and osteoporosis. This diet includes all the fruits, vegetables, and fat-free products that are essential for the body. In just 2 weeks you can lower your blood pressure if you follow a DASH diet.
Foods That are Included in Dash Diet:
- Whole Grains: You should consume 6 to 8 servings of whole grains such as pasta, bread, cereal and rice. This is beneficial because of its nutrients and fiber content. They are low in fat, which is good for your health.
- Vegetables: You have a wide variety of vegetables such as broccoli, tomato, carrots, sweet potatoes and green leafy veggies. All these are rich in fiber, magnesium, and protein. You can either have fresh vegetables or frozen vegetables. 4 to 5 servings per day is necessary for effective results.
- Fruits: These are low in fat and high in nutrients like potassium and magnesium. 4 to 5 servings of fruit per day is also necessary. You can have a piece of fruit in your snack or whenever you feel hungry. One thing that you have to keep in mind is that citrus fruits like grapefruit react with certain medications. So consult a doctor to avoid any problem.
- Dairy: Now you have to be very wise while choosing your dairy products. Remember here dairy only includes those products that are low in fat. Skim milk and low-fat yogurt are the best options. Do not eat too much fat-free cheese as it has a high sodium content.
- Lean Meat and Poultry: Instead of frying meat it is better you boil or grill it. Remove the skin and fat from the poultry. Eat salmon and tuna as they are good for maintaining your cholesterol. Lean meat is also rich in iron, zinc, and protein.
- Nuts and Seeds: Sunflower seeds, peas, lentils,kidney beans and almonds are rich in potassium and magnesium, which is very necessary for keeping the blood pressure normal. Many people do not eat nuts as they think it is high in fat. But the fact is it has good fats such as omega 3 and monounsaturated fats.
3.) Say ‘No’ to Smoking and Alcoholism:
Excess of anything is bad for you. The same applies to the Alcohol. If you take it in a moderate amount then it is good for your health. But drinking too much alcohol can raise your blood pressure. The cigarette has a substance known as nicotine which narrows the arteries and hardens the walls due to which your blood is more likely to clot. This, in turn, stresses your heart due to which your blood pressure increases. That is why you should avoid smoking to keep your blood pressure normal.
4.) Practice Yoga to Lower Your Blood Pressure:
When your body is relaxed your blood pressure remains normal. Yoga is one of the best methods to induce relaxation and a feeling of well-being. It reduces the stress hormones and increases the antioxidants. It enhances neurological functions and provides relief from chronic illness such as depression, anxiety and high blood pressure. Here is a list of some yoga poses that you can try to lower your blood pressure.
- Corpse position
- Child’s pose
- Headstand Pose
- Peacock pose
- Triangle pose
5.) Avoid Refined Carbs and Sugar:
You must have heard that high blood sugar and insulin resistance contribute to hypertension. Let me tell you that excess intake of carbohydrates also raises blood pressure. Excess intake of sugary products and beverages also influences the blood pressure. So if you want to maintain a normal blood pressure it is very necessary that you cut down all the sugary drinks. High fructose intake increases the blood pressure.
6.) Cut Down the Salt and Increase Intake of Minerals:
A potassium-rich diet can help to lower your blood pressure. Starchy vegetables such as sweet potatoes and fruits such as bananas and plantains are good sources of potassium and magnesium. If there is excess sodium in your bloodstream then the ability of kidneys to remove water will reduce. This will raise your blood pressure as extra strain will be put on the blood vessels that are leading to the kidney.
7.) Consume Grass-Fed Dairy Products:
Grass-fed dairy products are not only rich in calcium, but also in vitamin K2, which plays an important role in hypertension. This vitamin is also a good choice to prevent other health problems such as osteoporosis, cancer, and cardiovascular diseases. Vitamin K2 helps in lowering the blood pressure by minimizing the arterial calcification and vascular stiffness. Foods rich is vitamin K2 include grass-fed ghee, full fat yogurt, and full-fat kefir.
8.) Consume Tea to Lower Your Blood Pressure:
A research was conducted in those regions where tea is part of the daily diet. The results of the research were that people who drink tea daily have a lower blood pressure. There is a wide variety of tea that will help you to lower your blood pressure. You should avoid caffeinated tea as it raises the blood pressure. Here is a list of teas that will help to keep your blood pressure normal.
- Hawthorn Tea: This tea is not only effective in keeping the blood pressure normal, but it also treats heart diseases. The antioxidants in this tea make it an effective remedy to lower your blood pressure. It improves the blood flow by dilating the blood vessels. According to some health professionals, you should drink 3 cups of hawthorn tea per day.
- Gotu Kola Tea: If your case is of venous insufficiency, then this tea is the best option to lower your blood pressure. It improves the blood circulation by strengthening the weakened veins. It helps in the maintenance of connective tissues.
- Hibiscus Tea: The red flowers of hibiscus are rich in flavonoids, nutrients, and minerals. The fruity taste of hibiscus tea helps to keep your blood pressure normal. There is no need to add honey or sugar as it has its own sweet taste.