Most people who are diagnosed with high blood pressure will think that taking medications will bring down their number to a normal level. It is a wrong assumption.
The proper diet, perfect body weight (as per BMI) and healthy lifestyle habits will play a key role in controlling high blood pressure. This will balance your blood pressure and thereby reduce the need for medication in future.
Do you know 29.1% of adults in the United States are suffering from chronic high blood pressure (1). as per the statics of Center for Disease Control and Prevention (CDC)?
Just like diabetes, heart disease, chronic viruses, and cancer, hypertension is also a silent killer disease. This hypertension if not treated properly then it results in heart disease, vascular system or kidney failure and thereby causes death (2).
So, before going into the article, let’s know all about what is high blood pressure (hypertension) and what causes it. Have a look to get a detailed idea of High Blood Pressure.
High Blood Pressure:
Hypertension is the medical term used to refer chronic high blood pressure. It generally occurs when the heart is forced to work extra hard and thereby the blood pressure will rise automatically. Just like when you feel anxiety and stress then you’re blood pressure will rise temporarily.
Always remember that it is essential to keep your pressure within a normal range which in turn helps your body to receive freshly oxygenated blood. Every organ needs oxygen to survive and the blood which is pumped out of the heart and into the arteries will carry oxygen throughout the body for their proper functioning.
Whereas the deoxygenated blood returns back to the heart to get re-oxygenated and thereby the cycle continues. If the heart arteries are damaged due to cholesterol build-up, plaque blockage, scarring, etc. and if not treated then it causes permanent damage to the organs, heart strokes or attacks, kidney problems, cardiovascular disease and others.
Causes of High Blood Pressure:
However, no one knows the exact cause why this blood pressure occurs to a person. Here we are providing you some common causes or risk factors contributing to hypertension.
- Obesity or overweight
- African Americans
- Anxiety, stress, and depression
- Lack of aerobic exercises
- Intake of birth control pills and pain relievers
- Certain health problems (like kidney or adrenal diseases, diabetes or gout)
- Excessive intake of salt (sodium), saturated fat, trans fat and sugars
- Sedentary lifestyles
- Genetics or family history
- Excessive consumption of alcohols and cigarette smoking
- Pregnancy or hormonal imbalances
Blood Pressure Readings:
Blood pressure is the measure of the amount of pressure the heart generates to pump blood outwards is systolic pressure. Diastolic pressure is the amount of pressure in the arteries whenever the heart rests between beats.
The general blood pressure measurement is 120/80 mm Hg. Prehypertension ranges between 120/80 to 139/89 mm Hg. High blood pressure (or hypertension) is equal to or more than 140/90 mm Hg.
Although there are many medications that lower your blood pressure, the only drawback is that they may cause some side effects like dizziness, leg cramps, insomnia, etc.
No worries, the Mother Nature have given so many remedies (which are easily available at home) that definitely help you in maintaining proper blood pressure levels. Other than these natural remedies, you have to follow a healthy diet, regular exercises and other lifestyle changes, which are mentioned in this article.
Home Remedies to Lower your High Blood Pressure (Hypertension):
Here are some easy and effective home remedies and herbs (3) that help you to reduce the high pressure in your blood vessels and make the heart function properly. All you need is to follow a healthy diet, regular exercises, and proper lifestyles along with these natural remedies to reduce hypertension.
Let’s get started…
Remedy – 1: (Garlic)
Garlic is an effective remedy that helps a lot in lowering the high blood pressure with its blood thinning properties that improve the overall cardiac health. It has a natural diuretic property that flushes out the excess sodium and water from the body through urine (4).
Regular usage will take off the pressure of an overworked heart by stimulating the production of nitric oxide and hydrogen sulfate and thus reduces the blood pressure levels.
Here are a few ways of using garlic for high blood pressure.
- Take 1 – 2 garlic cloves and crush them with your hands to create hydrogen sulfide that promotes good blood flow and thus reduces the overpressure on the heart. Consume these crushed cloves daily. If you want, you can hold this garlic slice in the mouth and suck on the juices for 15 minutes.
- If you find burning sensation after eating raw garlic then simply take it along with 1 cup of milk.
- Pour 5 – 7 drops of garlic juice in 4 teaspoons of water and stir well. Drink it twice daily till you get relief from hypertension.
- If you feel garlic taste is too strong then choose popular garlic supplements after consulting your doctor.
- Take a finely minced garlic pieces and pour it on a piece of fruit or cover it with honey or smoothies and consume it.
Remedy – 2: (Watermelon Seeds)
The cucurbocitrin is a compound present in watermelon seeds that help to widen the blood capillaries. It helps to reduce the blood pressure levels and improve kidney functioning due to its vasodilatory effect.
Here are a few ways of using watermelon seeds to lower your high blood pressure.
- Take equal quantities of dried watermelon seeds and poppy seeds (or khus khus). Then take 1 teaspoon of this mix in the morning on an empty stomach and again in the evening. Continue doing the same regularly to get relief from high blood pressure.
- Take 2 teaspoons of gently crushed dried watermelon seeds in 1 cup of boiled water. stir and steep for about 30 minutes. strain and take 4 tablespoons of this watermelon water at regular intervals throughout the day.
Remedy – 3: (Tomatoes)
The beta-carotene, potassium, vitamin E and lycopene (antioxidants) in tomato will help you in lowering high blood pressure by lowering bad cholesterol (LDL) and reduces the build-up of fatty deposits in the arteries which in turn lead to cardiovascular disease (5).
- Consume a cup of fresh tomatoes or freshly blended tomato juice or sauce every day.
- If you don’t like the tomatoes taste then try taking lycopene supplements by consulting your doctor.
- Make sure to avoid consuming commercial tomato sauce which has high sodium levels.
Remedy – 4: (Celery)
Celery contains rich content of the phytochemical 3 – N – butylphthalide helps in controlling high blood pressure. It relaxes the muscles in and around the arterial walls and thus creates the space to make the blood flow without any difficulty.
It is also an excellent remedy for reducing the stress hormones constricting the blood vessels that contribute to high blood pressure. It acts as a diuretic that flushes out the excess water from the body to reduce the blood pressure (6).
So, consume 1 stalk of celery along with 1 glass of water every day. If you want, you can simply munch on celery throughout the day to enjoy proper blood pressure levels (OR) mix celery seeds in your cooking or tea (OR) drink freshly prepared celery juice for 2 – 3 times daily.
Remedy – 5: (Pomegranate)
Pomegranate contains phytochemicals, polyphenols, flavonoids, tannins, punicalagin and anthocyanins which makes it act as antioxidant to prevent the damage caused to cells and thereby improves the functioning of heart and blood vessels (7).
It lowers the bad (LDL) cholesterol, increases good (HDL) cholesterol, lowers the high blood pressure and thus reverses the effects of arterial blockage. So, add pomegranate seeds in your salads or have fresh pomegranate seeds juice regularly.
Remedy – 6: (Ginger)
Ginger exhibits numerous health benefits and has been used for various centuries in Asian cultures. It lowers the blood pressure, reduces cholesterol and thereby prevents blood clots. It prevents the plaque buildup on arterial walls to reduce the pressure in your blood vessels (8).
It acts as a blood thinner that prevents blood clots and thereby helps for adequate blood flow throughout the body. Have a look at some best ways of using ginger to get rid of high blood pressure.
- Chop, grate or mince fresh ginger root into your daily cooking like stir-fries, noodles, soups, tea, vegetable dishes or add it to your desserts.
- Simply prepare a ginger tea by steeping 1 – inch piece of fresh ginger root (chopped) in 1 cup of boiling water for about 5 – 7 minutes. Strain the tea and add some lemon juice or honey to enhance its flavor. Consume this tea for once or twice daily to get relief from high blood pressure.
- Both ginger and cinnamon are warming spices that improve your blood circulation and thereby maintains proper blood pressure. Crush 1 teaspoon of cardamom pods finely and pour it in a saucepan along with 2 teaspoons of minced fresh ginger, 1 teaspoon of cinnamon powder, 1 ½ tablespoons of black tea and 1/2 cup each of milk and water in it. Stir and bring it to a boil. Simmer for 6 – 9 minutes and stir by adding 2 – 3 teaspoons of raw honey. Strain and have this drink 1 – 2 times daily.
Remedy – 7: (Cayenne Pepper)
Cayenne pepper helps for the smooth flow of blood by expanding the blood vessels and clearing the platelets from clumping together. Capsaicin in these red peppers will help to stimulate new red blood cells, improves the blood structure and aids in detoxifying the blood (9).
- The recommended dosage of cayenne pepper is 1 teaspoon per day and slowly increases the quantity up to 1 teaspoon for thrice daily. Simply sprinkle some cayenne pepper onto the fruit or vegetable salad or in a bowl of hot soup.
- If you find the taste is too spicy then try taking capsaicin supplements by consulting your doctor.
Tip: Cayenne pepper is also a well-known remedy to stop bleeding fast. So, if you have a cut then try sprinkling some cayenne pepper over it.
Remedy – 8: (Hibiscus)
Hibiscus is widely used to manage the blood pressure with its diuretic property that flushes out all the salts and excess fluids from your heart and body. This will reduce the pressure on the arterial walls and thereby lowers your blood pressure (10). It also works ass ACE inhibitors that relax the blood vessels and lowers the blood pressure levels.
- Take a few dried hibiscus leaves and steep in 1 cup of hot filtered water for a couple of minutes.
- Then add some fresh lemon juice or raw honey to this tea.
- Stir and consume it regularly to get relief from this high blood pressure.
Note: Or add 1 – 2 teaspoons of dried hibiscus and 1 – 2 cinnamon sticks in 1 cup of hot water. Steep for 5 – 7 minutes and add lemon juice or honey to it. Stir and drink it 2 – 3 times daily.
Remedy – 9: (Hawthorn)
Hawthorn is used for treating cardiac, circulatory and respiratory disorders since ancient days. The berries act as excellent natural remedies to treat high blood pressure, chest pain, irregular heartbeats, heart failures, etc.
It contains flavonoids (antioxidants) that eliminate free radicals, dilate blood vessels and improve the flow of blood to protect the blood vessel damage and thereby lessen your blood pressure levels.
- Pour 1/2 – 1 tablespoon of cinnamon powder and 4 tablespoons of hawthorn powder in a bowl.
- Mix it well by adding enough honey and water till it forms a fine paste.
- Then thicken the mixture by adding some cocoa powder until it forms a fine dough.
- Now make this dough into small balls and place them on a cookie sheet.
- Dry in an oven at low temperature (not more than 150 degrees F).
- Take out and store it in a glass jar in a cool place.
- Consume these cookies regularly to lower your blood pressure.
Note: Or drink hawthorn tea for 1 – 3 times daily to notice an improvement in proper blood pressure levels.
Remedy – 10: (Omega – 3 Fatty Acids)
Omega – 3 is an excellent remedy that widely used to lower your blood pressure and cholesterol. The fish oil contains these essential fatty acids which in turn possess polyunsaturated fats derived from linolenic, linoleic and oleic acids (11).
The balanced ratio of omega – 3 and omega – 6 is 4:1 to 2:1 but most of the population is lacking in getting omega – 3 fatty acids. This omega – 3 is essential for reducing the inflammation, heart problems and preventing autoimmune diseases and lowers your blood pressure levels.
- Consume omega – 3 fatty acid rich foods like salmon, canned tuna, sardines, trout, herring, and krill.
- The daily dosage of this omega – 3 fatty acids is 1000 mg which you can take it as a supplement after consulting your doctor.
Other Effective Remedies:
- The vitamin C content in lemon has the antioxidant property that neutralizes the harmful effects of free radicals and thereby keeps the vessels soft and pliable by removing the rigidity. So, drink 1 cup of warm water by mixing the juice of 1/2 a lemon in every morning on an empty stomach without adding sugar or salt.
- The rich content of beta-carotene, vitamins (A & C), potassium, and antioxidants in carrots will protect the body against the damage of blood vessels and cellular death. It also counteracts the sodium and balances the fluids within the body. So, drink 1 – 3 glasses of carrot juice daily without adding sugar.
- Banana has a rich source of potassium that helps to lessen the sodium effect on the body and thereby controls this blood pressure. So, consume 1 – 2 bananas daily along with dried apricots, currants, raisins, spinach, orange juice, baked sweet potatoes, winter squash, cantaloupe, etc. which are rich in potassium.
- Staying hydrated is also essential for people who are suffering from hypertension. So, other than drinking plenty of water they also drink coconut water, which is rich in magnesium and potassium that reduces the systolic blood pressure. Also, use coconut oil for cooking.
- The polyunsaturated fatty acids and omega – 6 fatty acids, vitamin E and sesamin in sesame oil help to lower the blood pressure, diabetes, cholesterol levels, and cardiovascular disease. Include 1 ounce of sesame seeds or oil in your daily cooking and continue this for at least 2 – 3 months to reduce hypertension.
- The cocoa in dark chocolate contains antioxidants (flavonoids, catechins or polyphenols) that dilate the blood vessels and makes the blood to circulate easily throughout the body. This will lower your blood pressure and reduces the risk of heart attacks or strokes. Eat dark chocolates which have 60 – 80% of cocoa to grab the flavonoids and to reduce the high blood pressure.
- Cat’s claw reduces the blood pressure by dilating blood vessels and makes the blood flow more easily. It acts as a diuretic that helps to get rid of harmful excess fluids and sodium content in the body. Dilated blood vessels reduce stress in the body and thus the blood is able to efficiently carry all the vital nutrients and oxygen all over the body and reduces blood pressure. Consume cat’s claw of about 350 mg daily (or) drink tea as the best alternative.
- French lavender is well known for its fragrance that widely used to relax your mind, body, and soul and thereby reduces your hypertension and heart rate (12). Incorporate lavender into the baked foods and daily cooking or use lavender essential oil to lower your hypertension.
Tips and Precautions:
Do you know that lifestyle will play an important role in maintaining a proper blood pressure levels and thereby reduce the risk of heart problems? Have a look at these tips and follow them regularly to lower your hypertension.
- Lose your excess weight – Shredding your extra pounds will help to reduce the blood pressure. So, perform some yoga, exercises and consume a healthy diet to reduce your waistline and weight to get rid of hypertension.
- Exercise – Regular exercise for at least 30 – 40 minutes a day will help to lower your high blood pressure by at least 4 – 9 mm Hg. So, choose walking, cycling, jogging, dancing or swimming, etc. will help to reduce pre-hypertension and hypertension.
- Healthy Diet – Consuming a diet which is rich in fresh fruits, vegetables, whole grains and low-fat dairy products along with drinking plenty of water will help to bring down your blood pressure levels. So, consume potassium, iron, calcium and omega fatty acids rich foods and keep away from food diary.
- Shop smarter – Always read the food labels before you shop and stick to eat it why because you should lower the food which is rich in sodium content (2300 mg or 1 teaspoon of salt per day) from your diet. Also, keep monitoring on what you eat, how much, when and why regularly. Avoid canned foods or preserved foods.
- Never ever cut back the sodium in your diet suddenly. Always reduce the quantity gradually, so that your palate will adjust over time. Instead, use some herbs or spices to add flavor to the food. Also, be sure to monitor your blood pressure levels at home with monitors available in the market and consult your doctor.
- Alcohol & Smoking – The intake of alcohol in small quantities will lower the blood pressure but it has taken in higher quantities then it raises the level of blood pressure and also reduces the effectiveness of blood pressure medications. Smoking also raises the level of blood pressure and makes you suffer from hypertension.
- Caffeine and carbonated beverages – Caffeine raises the blood pressure by as much as 10 mm Hg for people who regularly but there is no to little effect on blood pressure for habitual coffee drinkers. The same is applicable to people who drink carbonated beverages.
- Stress – Stress (chronic or occasional) will result in high blood pressure. Reduce your stress by coping with the things around you in a healthier way like avoid over expectations, prepare a perfect plan, know stress triggers, practice gratitude & take time to relax and breathe deeply.
- Support – Getting support from family and friends is a big help to improve your health, as they help drive to the doctor’s office or go for an exercise by boosting you to cope up with your health condition.
- Vitamin D – This sun vitamin lowers your high blood pressure by suppressing the hormone renin by acting as ACE inhibitors. So, spend some time in vitamin D (or) consume eggs, fatty fish, meats or fortified dairy (or) take supplements like D3 (recommended dosage is 2000 IU).
- CoQ10 – CoQ10 contains antioxidants that reduce the blood pressure without any side effects on the body (13). You should take 60 – 360 mg daily for about 8 – 12 weeks to reduce hypertension.
Always remember that it is essential to keep your blood pressure at normal range and unfortunately if anything happens and raised your blood pressure to hypertension then make a quick fix for it.
These natural remedies along with healthy diet, regular exercises and good lifestyle habits will definitely make your lower the blood pressure. Do you know any other successful natural ways to lower your blood pressure? Then share your experience with us in the below comments box.