High blood pressure, though sounds to be very common, has shattering effects on our body and mind. In this world of competition, the stress levels are moving high, causing hypertension to 1 out of every 3 individuals. High blood pressure increases the risk of heart attack and stroke. A healthy lifestyle can not only prevent us from risk of high blood pressure but also prevents us from many other diseases and disorders. It is always better to go the natural way hence we have compiled 10 ways to lower your blood pressure naturally.
- Lower the Salt intake
Imagine the world without salt. It is even impossible to think about a salt less world. Salt enhances the taste but if consumed in excess amounts, leads to hypertension. A diet low in sodium is recommended for high blood pressure patients. The normal intake of salt per person is about 6gms. But in hypertensive patients this intake should be reduced to half and also restrict the foods rich in salts like cheese, sea food, pickles, salted nuts etc.
- Garlic Clove
Garlic has been a very effective herb for many ailments from ancient times. Garlic has many medicinal benefits due to its anticarcinogenic, anti bacterial and anti fungal properties. It is used to treat high levels of cholesterol, high blood pressure and arteriosclerosis. One or two garlic cloves taken with warm water twice daily for a span of two to three months will help lower the blood pressure naturally. Garlic actually slows down the process of hardening of arteries and thus reduces the blood pressure.
- Cinnamon Tea
Cinnamon is loaded with nutrients like Manganese, Iron, Calcium and Fibre. Though the beneficial uses of Cinnamon are controversial, it can be still useful in the patients suffering from high blood pressure. Deficiency of Manganese can lead to high blood pressure, tightening of muscles, bone deformity and high cholesterol. Drinking Cinnamon Tea is very much beneficial not only to lower the blood pressure but also to prevent from all the heart diseases.
Celery is the most commonly found vegetable on the earth. Although it is very common, Celery is a wonder herb for those suffering from high blood pressure. It has a compound called butylphthalide, which is known for its muscle relaxant quality. This compound reduces the tension on the walls of the arteries and smooths the blood flow and thus reduces the blood pressure. Celery also has a soothing effect on the nervous system and thus reduces the chances of a stroke. So grab as much Celery as you can to maintain the blood pressure.
When we hear the name Oregano we are reminded of pizzas, pastas and all Italian yummy cuisine. But besides the tangy taste, Oregano has many medicinal uses and one of them is to lower and prevent high blood pressure. We can consume fresh or dried Oregano to maintain a healthy heart.
- Coconut Water
Coconut water is rich in electrolytes like Magnesium, Potassium and Vitamin C. These electrolytes help reduce the blood pressure. Consuming of two glasses of coconut water daily will keep your body well hydrated and also help drop off systolic blood pressure.
- Check Weight
Obesity is one of the major causes of high blood pressure or heart diseases. Due to excess fat deposition, there is always a pressure on the heart to drive the blood from the blood vessels. As there is excess fat deposition on the inner wall of the arteries there is an increased pressure on the arteries too. This causes heart attack or stroke or may be kidney failure in some cases. So always maintain the normal body weight by maintaining a balanced diet and moderate exercise.
- A Balanced Diet
Diet is also one of the major causes of hypertension or high blood pressure. Consuming foods rich in sodium can lead to increased blood pressure. A balanced diet rich in Manganese, Potassium and Fibre is recommended for a hypertensive patient. Avoid eating too much of fats or meat. Cut down the intake of sugar and confectionery items. Eat at least four to five servings of fresh fruits and salads daily as they are rich in Manganese, Potassium and Fibre. Fibre gives a feeling of fullness and satiety so the intake of main course is reduced cutting down the calories.
- Regular Exercise
When you are a hypertensive patient, there is a pressure on your heart to pump more blood to the vessels and this increases the blood pressure. To maintain the normal levels of blood pressure (120/80mm Hg), exercise is a must. You need not spend hours in the gym, just follow a few minutes of exercise regime which should include simple exercises like climbing stairs, swimming, skipping rope, aerobics, jogging or playing a sport. Exercising regularly will maintain the body weight and also the blood pressure.
As we said earlier, stress is one of the major reasons of high blood pressure. As we follow our day-to-day routine of work, exercise, diet etc., we must also pull some time to relax and get stress free. Relaxing is not just sleeping; you can read your favourite book or play with your pet. You can even relax by meditating for a few minutes. Relaxing helps relieve the stress on the nerves system which in turn helps reduce the blood pressure.