In addition to prescription medications from your doctor, there are many simple and effective home remedies for high blood pressure to choose from, such as eating a healthy diet or exercising. .
Hypertension is a dangerous health condition that can potentially damage heart function. One in three people in the world will have this disease.
Without timely treatment for high blood pressure and well-controlled, your risk of cardiovascular disease or worse, stroke is very high.
Tell you 15 helpful home high blood pressure treatments
In addition to taking high blood pressure medications, you can also adopt a healthy lifestyle to self-treat and control your blood pressure. Therefore, here Bolsacali will guide you 15 ways to treat high blood pressure at home.
Treat high blood pressure with regular walking and exercise
Exercise is one of the best home remedies for high blood pressure.
Regular physical exercise will improve the health of the heart, while helping this organ pump blood more efficiently, so the blood pressure on the artery walls will also be significantly reduced.
In fact, 150 minutes of moderate exercise, such as walking or 75 minutes of intense exercise like jogging per week can help lower blood pressure and improve heart health.
Treating high blood pressure by limiting sodium (salt) absorption
Limiting salt is the most basic home remedy for high blood pressure.
According to many research results, salt is linked to high blood pressure, heart disease and stroke. Foods with large amounts of salt are mostly processed foods. Therefore, now many large companies in this field aim to minimize sodium content in foods.
If your blood pressure is high, limit your salt intake in cooking by using other herbs and spices instead. In addition, raw foods always offer more health benefits than processed foods.
Treat high blood pressure by limiting alcohol intake
Alcohol-containing drinks such as beer and alcohol can raise blood pressure if the body accumulates a large amount of alcohol. In fact, the cause of high blood pressure due to alcohol accounts for 16% of all cases that occur.
However, some clinical research results show that the body absorbs a small amount of alcohol, which aids in heart protection. Therefore, experts only recommend limiting alcohol as a cure for high blood pressure at home instead of banning it altogether. The best dosage is two glasses of red wine a day for men, and one for women.
Cure high blood pressure by taking natural supplements
Natural supplements can also help lower blood pressure. Here are some good examples:
Herbs such as flowers, geomones, herbaceous plants, field, monoderma, nostalgic paint, … have special effects in treating high blood pressure. Apharin is a combination of natural herbs, helps patients control blood pressure well, stabilize nerves, prevent complications effectively, restore the function of weakened organs in the body. Apharin products are suitable for those who have used Western medicine for a long time but have not stable blood pressure index, the drug does not have any side effects.
Many clinical trials have shown that garlic extract has the ability to treat high blood pressure independently or successfully combined with other conventional therapies.
Whey protein (whey protein)
A 2016 study found that whey protein improved blood pressure and vascular function in 38 volunteers.
Experts have long proven that fish oil has many benefits for improving heart health. Therefore, patients with hypertension should use fish oil as a simple home remedy for high blood pressure.
Red artichoke flower
Red artichoke flower tea can reduce blood pressure thanks to active ingredients such as anthocyanins and polyphenols that appear in this flower in large quantities.
Treat high blood pressure by eating foods rich in potassium
Potassium is an important mineral with the function of helping the body to limit sodium absorption, and at the same time reducing the pressure of the blood acting on the artery walls.
To balance the amount of potassium and sodium in your high blood pressure diet, focus on using more fresh, clean foods instead of on packaged foods.
Eating potassium-rich foods such as the following is another home remedy for high blood pressure:
Green vegetables, tomatoes, potatoes and sweet potatoes
Fruits such as melons, bananas, avocados, oranges and apricots
Low-fat milk and yogurt
Tuna and salmon
Nuts and beans
Cure high blood pressure by cutting down on caffeine
Caffeine is one of the causes of a sudden increase in blood pressure. This means that the active ingredient in this coffee can only raise blood pressure for a short time. In fact, there’s not much evidence that regular coffee drinking causes long-term high blood pressure. On the other hand, many clinical studies have shown that the incidence of heart disease or high blood pressure in people with the habit of drinking tea or coffee regularly is much lower than those who do not.
For the above reasons, experts also consider reducing your caffeine intake as one of the many ways to lower your blood pressure at home to avoid being sensitive to this substance.
Cure high blood pressure by practicing stress management habits
Stress or stress is a direct cause of high blood pressure. When the emotional stress lasts for a long time, your body will always be in a state of tension. Physiologically, this causes a faster heart rate, and also narrows the capillaries.
In addition, during times of stress, it is easier to engage in unhealthy behaviors, such as drinking alcohol or eating unhealthy foods, which can negatively affect blood pressure.
Some studies have found ways to cure high blood pressure at home through good stress management:
Listen to soothing music: Soothing music can help relax the nervous system. Many clinical trials suggest it to be an effective addition to other high blood pressure therapies.
Work less: Workload as well as stressful situations or work environments have a strong association with high blood pressure.
Cure high blood pressure by eating dark chocolate or cocoa
Dark chocolate or cocoa has a lot of benefits for heart function, so regularly consuming these two foods is one of the simple ways to increase blood pressure at home. The content of flavonoids, plant extracts that help to dilate capillaries, appear a lot in cocoa powder as well as dark chocolate.
A review of studies found that flavonoid-rich cocoa improved many markers of heart health in the short term, including a decrease in blood pressure. For best results, use pure cocoa powder as it contains high amounts of flavonoids and is sugar free.
Cure high blood pressure by losing weight
If your weight is too high, lose weight as a home remedy for high blood pressure.
According to a 2016 study, just 5% of the loss of body mass can cause a significant drop in blood pressure. In previous clinical studies, a reduction of about 8kg will help lower systolic blood pressure to 8.5mmHg, while diastolic blood pressure is 6.5mmHg.
The effect will change more and more positively if you combine weight loss with exercise. Losing weight can cause your blood vessels to expand and contract better, making it easier for the ventricles to pump blood.
Cure high blood pressure by quitting smoking
One of the many reasons for you to quit smoking is the potential risk for cardiovascular disease, including high blood pressure.
Each stream of cigarette smoke causes an immediate slight increase in blood pressure. The chemicals in cigarettes also damage blood vessels.
Although the studies on the relationship between smoking and hypertension are somewhat conflicting, experts still consider quitting smoking as a home remedy for high blood pressure by reducing the risk of cardiovascular disease.
Cure high blood pressure by eating less sugar, especially refined carbs
More and more research is showing a link between refined sugars and high blood pressure.
In a clinical study of women’s health, the blood pressure readings of those who drank only one can of soda per day were significantly higher than those who drank less or not at all. Another study found that daily low-sugar consumption was linked to lower blood pressure.
Besides, not just sugar, all refined carbs, such as white flour, convert quickly into blood sugar and can cause many problems.
Several studies have shown that a low-carb (low-carb) diet can also help lower blood pressure.
Another study in statin drug users found that those who went on a starch-restricted diet for six weeks saw significant improvements in blood pressure and other markers of heart disease compared with those who did not. not on a diet.
Cure high blood pressure by eating lots of berries
Berries bring many benefits to you. They contain quite a bit of polyphenols, natural plant compounds that are good for heart health. Therefore, doctors often recommend eating plenty of berries as a home remedy for high blood pressure.
One small study gave middle-aged berries for eight weeks. The volunteers said they felt markedly improved signs of heart health, including blood pressure.
Another study used two diets that were low and high in polyphenols (including berries, chocolate, fruits and vegetables) for people with high blood pressure. The results showed a clear improvement of markers for cardiovascular disease risk in people who ate a high polyphenol diet. Meanwhile, people with low intake of polyphenols did not achieve such positive results.
Treat high blood pressure with meditation or deep breathing
Meditation and deep breathing are two exercises for managing stress, a popular home blood pressure remedy.
Both meditation and deep breathing activate the psychic nervous system, help the body relax, slow heart rate and lower blood pressure.
Today, the amount of research in this field is quite a lot. The results from them all show that different meditation styles appear to be beneficial in lowering blood pressure.
Deep breathing can also be effective immediately. In a recent study, volunteers were divided into two groups with two different requests: take six deep breaths for 30 seconds or just sit still for 30 seconds. People who do breathing exercises lower their blood pressure more than those who just sit down.
Cure high blood pressure by eating foods rich in calcium
Many leading blood pressure experts believe that consuming a lot of calcium is an easy way to treat high blood pressure at home, because people with high blood pressure often have very low calcium in the body.
A diet rich in calcium can be of great help in the treatment of hypertension. For most adults, the recommended amount of calcium is 1,000mg per day. For women over 50 years old and men over 70 years, the dosage will increase to 1,200 mg per day.
In addition to milk, you can get calcium from collard greens, beans, sardines, and tofu.
Cure high blood pressure by eating foods rich in magnesium
Magnesium is an important mineral that helps blood vessels relax. They are found in many foods, but many people still do not get the required amount.
Some studies show that too little magnesium in the body is associated with high blood pressure. However, this hypothesis still needs more convincing evidence to make it publicly available.
Even so, following a diet rich in magnesium is also a cure for high blood pressure at home.
You can incorporate magnesium into your diet with vegetables, dairy products, legumes, chicken and whole grains.
Hypertension is a very common condition that affects anyone. Besides taking antihypertensive drugs, you still have many ways to control your blood pressure naturally. However, before using any method, consult with your doctor to minimize the risk.
Apply the The Blood Pressure Program Strategy in your life and restore your health.