High blood pressure is preventable. Most people rely on medications to control blood pressure. While medication can help you keep blood pressure under control, they can have side effects like leg cramps, dizziness and insomnia. Luckily, there are some lifestyle changes which can help lower blood pressure and perhaps eliminate the need of taking drug. High blood pressure although causes no symptoms, it poses the risks of leading killer disease like heart attack, stroke and kidney failure etc. If you have hypertension, work with a physician to try natural ways to control blood pressure instead of depending on medication for a lifetime.
Here are top 10 natural ways to keep blood pressure under control:
Exercise More
By exercising 30 minutes a day, you can lower your blood pressure significantly. It has been observed that that people who lead sedentary lifestyle are more prone to hypertension. People who get moving and lead an active lifestyle are able to reduce the dependence of hypertension medication. Do any aerobic exercise you like walking, cycling, running etc. and stick to it. Brisk walks are also very helpful in lowering blood pressure. Exercise helps the heart to use oxygen efficiently and thus, the lungs don’t have to work so hard to pump blood.
Cut Salt
Lowering salt intake will help to lower blood pressure. The dietary guidelines for hypertension recommend that people with high blood pressure should limit their salt intake to a maximum of 1500 milligram a day. Also try to limit the consumption of fast foods and potato chips etc. which are high in sodium.
Eat Raw Almonds
For keeping your blood pressure in check, eat a handful of raw almonds every day which is one of the key ingredients of DASH diet. Raw almonds are high in monounsaturated fat which in not only lower your blood pressure level but also help in lowering cholesterol levels. Almonds also help to promote weight loss.
Eat Bananas
According dietary guidelines for hypertension, people with high blood pressure can benefit from increasing their potassium intake. Potassium also helps to counter the ill-effects of sodium. Bananas are a good source of potassium. Some other foods that are high in potassium are low-fat-yogurt, orange juice, baked potato with skin. Recommended minimum daily dose for an adult is of 4,700 milligrams.
Cayenne Pepper
Cayenne pepper is considered very useful for lowering blood pressure because it a powerful vasodilator, which by expanding the blood vessels helps in improving the flow of blood. It helps to function circulatory system efficiently. Make tea by adding one or two tsp of cayenne pepper and 1tbsp honey. This is a very effective home remedy for lowering high blood pressure. Cayenne pepper supplement is also available in capsule form.
Lose Weight
It has been observed that those who are overweight suffer from high blood pressure even more. Research shows that loosing weight helps to lower blood pressure. When you are overweight, it puts extra stain on your heart to work harder. If you are obese, try to lose weight to keep your blood pressure under control.
De-Stress
Stress is another reason for elevated blood pressure. There are number of things you can do to manage stress. Yoga, deep breathing and tai chi are few meditative practices that help to decrease stress hormones. If you smoke, give up smoking Also limit your alcohol consumption. Excessive consumption can elevate the blood pressure. It is better if you can eliminate drinking alcohol completely.
Garlic And Onions For High Blood Pressure
Studies and clinical studies have shown that garlic and onion can reduce cholesterol and high blood pressure. Add garlic and onion in your foods. You can also take garlic tablets or capsule to consume this herb in adequate quantity and lower your blood pressure.
Turmeric
The active ingredient curcumin in turmeric is known for its ability to decrease inflammation. By reducing inflammation, turmeric can help to improve cardiovascular health and maintain healthy blood flow. Turmeric is a natural blood thinner. It helps in loosening up the blood vessels, clearing the blood flow to keep blood pressure normal.
Skip Caffeine
No doubt coffee can provide instant energy but it can spike your blood pressure. If you have high blood pressure, limit your caffeine intake. 1 cup coffee or two may not harm you but excessive intake can shoot up your blood pressure.
By maintaining your blood pressure using these natural remedies, you will protect yourself from heart diseases and stroke that are universally linked with blood pressure.