Home Remedies To Reduce High Blood Pressure

Home remedies to decrease high blood pressure all center around you lowering your chances of having a heart attack. Hypertension is the medical term for high blood pressure. High blood pressure is known as the “silent killer,” since you may have it and not realize it. There are measures you can take to control your own health and improve your chances of living a healthy, fulfilling life.

Healthy Eating

Eat a diet geared towards decreasing high blood pressure. Eat a diet high in fruits, vegetables, whole grains and other high fiber foods. Decrease saturated and/or trans fat consumption. Similar to a heart healthy diet, a diet known as DASH (Dietary Approaches to Stop Hypertension) will help you lower your high blood pressure, according to both the Mayo Clinic and the American Heart Association.

Eat fish at least twice weekly. Fish contain omega-3 fatty acids, which are beneficial for lowering high blood pressure. Salmon, herring, albacore tuna, lake trout and sardines are all high in omega-3s.

Eat foods known for lowering high blood pressure such as watermelon, grapefruit, garlic, papaya and baked potatoes (without butter and sour cream), and drink a mixture of lemon juice and water throughout the day, recommends natural-homeremedies.com.

Avoid salty foods. Salty foods include snacks such as pretzels and potato chips, canned soups, convenience foods, most fast foods, processed foods and cured meats. If you eat canned vegetables, rinse the vegetables off prior to consuming them. If you eat out, ask to have your food prepared without additional salt. Instead of cooking with salt, substitute spices and herbs.

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Lose Weight

Lose, or control, your weight. If you are overweight, lose weight. The American Heart Association states that excess weight increases blood pressure. This increased blood pressure can lead to constricted arteries, a leading factor in heart disease. Lose weight through increasing your physical activity level and eating a heart healthy diet. The Mayo Clinic states that too much weight around your waist can increase your high blood pressure level. Women increase their risk with waists more than 35 inches. For men, it is greater than 40 inches.

Stress Reduction

Stress reduction

Lower your stress levels. Stress is a leading factor in high blood pressure, according to the American Heart Association. There are a variety of techniques you can do.

Start meditating. Set aside a few minutes daily in an area where you can be undisturbed. Incorporate deep breathing into your daily meditations to free your body of stress.

Do yoga. Yoga provides you with the capability of stretching your muscles while also fostering a relaxing mindset. Breathing exercise are important, also.

Physical activity. Exercise, or physical activity, is considered a natural stress reduction technique. Both the American Heart Association and the Mayo Clinic promote physical activity as being essential for controlling your physical and mental health.

Physical Activity

Get more physical activity. Exercise has been found to lower blood pressure and help in a variety of health promoting ways. The American Heart Association recommends getting 30 minutes of exercise at least five days weekly. The exercise does not have to be strenuous to reap results. Mowing the lawn, raking leaves, cleaning cupboards and other household activities can help. According to the Mayo Clinic, regular exercise will have you noticing results in only a few weeks. Exercise is a natural stress reduction technique, also.

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Other Healthy Lifestyle Changes

Avoid, or limit alcohol consumption. Don’t use tobacco. According to the Mayo Clinic, know your blood pressure level and monitor it. Monitor the quantities of what you consume. Use portion control. Read foods labels. Sodium (salt) can be hidden in many foods.