How To Lower Blood Pressure

High blood pressure, also known as hypertension, is a serious health problem that can lead to heart attacks, strokes and kidney failure. A blood pressure reading of 140/90 mm Hg or above is considered high.

blood pressure chart

Hypertension usually is diagnosed when a person has a sustained high reading over a certain period of time

Common causes or contributing factors of hypertension are obesity, genetic factors, excessive drinking, high salt intake, lack of aerobic exercise, stress, birth control pills, pain relievers, kidney disease, and adrenal disease.

Add More Potassium to Your Diet

Although importance of DASH diet has already been mentioned above in this article, I am laying more stress on having added potassium in your diet. It helps in reducing your risk of high blood pressure. You should consume at least 4,700 milligrams of potassium daily in order to attain and maintain a healthy blood pressure. Almost all fruits, vegetables and dairy products contain certain amount of potassium but some of the foods have high content of this important nutrient. They include banana, apricots, avocados, Brussels sprouts, dates, figs, kiwi fruit, orange juice, pears, peanuts, prunes, raisins, spinach, tomatoes, winter squash, and plain yogurt. Include them in your diet and lower your blood pressure for good. Just don’t go for their processed or canned varieties. As soon as you do that, you are adding more sodium to your diet which is a complete no-no for a patient of hypertension.

Basil Beats Blood Pressure

Ocimum basilicum or the basil herb can be an effective remedy to lower systolic, diastolic, and mean blood pressure. One of the studies conducted at Xinjiang Medical University found that basil extract reduced blood pressure in the similar way as its medication does. Basil is said to work by affecting the levels of endothelins, the proteins which constrict blood vessels. The effective dose for basil extract that can lower BP is said to be 30 mg/kg. You can even use fresh basil leaves to this effect. You can crush a few fresh leaves of basil and have them first thing in the morning. If you can’t have them like this, mix the juice taken from crushed leaves with water and have this water. If you are using dried leaves, make a tea out of it by steeping the leaves in hot water.

Make Fresh Celery Juice

Apium graveolens or the common celery and its seed extracts have been found to lower high blood pressure significantly and that too without any side effects which accompany high BP drugs that you take. Traditional Chinese medicine use celery as it acts upon liver. One of the types of hypertension is associated with liver too. There is a compound called 3-n-butylphthalide (3nB) in celery seed extract which not only lowers blood pressure but also give relief from arthritis. A recent study conducted on humans has shown that a celery seeds extract dosage of 150mg per day can significantly decrease both systolic (SBP) and diastolic blood pressure (DBP) when compared to baseline measurements.

Not only celery seed extract but celery juice too does wonders for high BP patients. To make celery juice for your hypertension,

You will need:
Equal amounts of
• Celery juice
• Honey

Directions:
• Mix celery juice and honey.
• Have one cup of this juice three times a day.
• Have three cups daily for a week.

You will see significant decrease in both systolic and diastolic BP. You may reduce the amount of juice taken daily after a week. Celery juice can also give you relief from dizziness, headache and shoulder pain associated with hypertension. You just have to mix vinegar with fresh celery juice to get this relief.

Diet and Lifestyle Remedies

According to the American Heart Association (AHA), the normal blood pressure reading is equal to 120/80 mmHg. If your blood pressure reads more than 140/90 mmHg, you suffer from hypertension. Even before you adopt any home remedy for high blood pressure, you must adopt certain diet and lifestyle related habits to help medicines as well as home and herbal remedies do their work properly.
Exercise daily for about 30-60 minutes. If not daily, do it for at least 3-4 days per week. If you have never been into exercising, start with walking and gradually move on to other forms of exercises. Consult your doctor regarding any exercise that you plan to do. Exercising brings down your blood pressure readings by 4 to 9 mmHg.

Forget Crash diets and follow DASH diet. Dash meaning ‘Dietary Approaches to Stop Hypertension’ may lower your blood pressure reading by upto 14 mmHg. This diet includes fruits, vegetables, whole grains, nuts, low-fat dairy, lean meats, and fish. Along with inclusion of such foods, you also have to stop having foods that are high in saturated fats, trans fats, and cholesterol. These include processed and fried foods, whole milk dairy products and fatty meats.

This is very important. Lower your sodium intake. This means that you should limit your salt intake drastically because AHA says people with high blood pressure should only have less than 1500 mg of sodium per day. This is equal to only a little more than a ½ teaspoon! Not only you have to cook food with little salt but also avoid sprinkling that table salt on your foods. Watch for processed foods as well as those that come from restaurants, they have high amounts of sodium.

Quit smoking. If a single cigarette will raise your blood pressure by 10+ mmHg for an hour, you will have your blood pressure elevated for almost whole of the day if you smoke heavily.

Do not take stress. It’s easier said than done but you have to do this. Do anything under the sun- exercise, breathe deeply, meditate, talk to friends and family, take help of support groups, anything- but just don’t let your problems give you tension enough to raise your blood pressure.

This Is The Best Way To Lower Blood Pressure Naturally

beetrot

High blood pressure is an ailment where in the body supplies blood to your arteries and veins at a speed higher than normal. Apart from medicines there are natural remedies available that can control the high blood pressure and in some cases even cure the same.

The best remedy to do this is by consuming beetroot. Beetroot have nitrates which are very handy in fighting hypertension. People diagnosed with high blood pressure should aim to have at least one beetroot a day in any form. It can be boiled and eaten, or sliced to make a salad or even juiced.

It is an excellent counterfoil and is also not very expensive to procure a beetroot. Immediately after digestion the nitrates in beetroot get converted into nitric oxide and this can lower your blood pressure in a few hours. It also improves the ability of the blood vessels to expand and contract by about 20%.

When you consume beetroots, the nitrates are absorbed into your blood and secreted into your saliva. The bacteria on the back of your tongue then metabolize the nitrates and create nitric oxide.

If you can, then eating raw beetroots are considered best option as the beetroots are rich in nitrates in their original form and can do wonders to your high blood pressure.

Beetroots are neither expensive nor are they difficult to source. In fact if you have adequate space, you may even cultivate beetroots in your kitchen garden or terrace garden. For best results, it is recommended that beetroots be eaten daily either as salad during lunch or can be taken in a juice form in the mornings. ツ