Medication is the usual treatment for high blood pressure. But there are home remedies for hypertension that you can also use. Take a look below.

High blood pressure, also known as hypertension, is when your blood pressure reads above 140/90 mmHg. According to the American Heart Association, nearly one in three adults in the United States has hypertension. Uncontrolled hypertension increases the risk of coronary heart disease, stroke, poor circulation, kidney disease and vision loss.

Prescribed medication is the usual method of treating hypertension. In addition to taking medication, there are other measures you can take to help control your hypertension.

 

8 Home Remedies for Hypertension

 

1. Weight Loss

Being obese as well as having hypertension is dangerous to long-term health. If you are overweight, this puts increased pressure on your artery walls. Obesity can cause poor circulation, and put stress on your heart. This can make hypertension symptoms worse. According to the Mayo Clinic, maintaining a healthy weight helps keep your blood pressure under control. Weight loss can also make your blood pressure medication more effective.

 

2. Exercise Regularly

The American College of Sports Medicine (ACSM) suggests simple exercises such as walking or doing chores around the house can lower blood pressure. A minimum of a half-hour’s moderate physical activity five days a week is recommended. Doing regular cardiovascular exercise such as walking, running, or swimming, will improve your circulation, increase your lung capacity, and improve the efficiency of your heart. Regular exercise also helps you to maintain a healthy body weight.

 

3. Eat a Healthy Diet

The food you eat affects your blood chemistry and blood pressure.

  • Eat lean meat and poultry as they are low in saturated fat and cholesterol.
  • Choose low-fat dairy foods such as soft margarine, low-fat mayonnaise, light salad dressing, and unsaturated vegetable oils (such as olive, or corn oil).
  • Include plenty of fruit and vegetables in your diet. Juicing vegetables is a way of increasing your vegetable intake. Green leafy vegetables contain folic acid, a B vitamin, that can help lower high blood pressure.
  • Include lemons and watermelon seeds in your diet. Lemons help keep blood vessels soft and pliable which helps reduce blood pressure. They also contain Vitamin C, an antioxidant that helps neutralize the harmful effects of free radicals. A 2010 Florida State pilot study found that watermelon can help lower blood pressure by widening blood capillaries (vasodilation). Watermelon also aids kidney function. Your kidneys play an important role in maintaining your blood pressure.
  • Eat Oily Fish / Omega-3 Fatty Acids. Omega-3 fatty acids are essential fatty acids that are found in fish and some plant foods. Research suggests that they can help lower blood pressure in people with hypertension.
  • Eat whole-grain foods, such as 100 percent whole-wheat or whole-grain bread, cereal, and pasta.
  • Include nuts, seeds, and dried beans in your diet.
  • Cut down on deserts and soft sugary drinks.
  • Include calcium rich foods in your diet. Your heart needs calcium to maintain its proper rhythm, while your kidneys need it to regulate your body’s sodium/water balance. Research has shown that people getting extra calcium have lower blood pressure.
  • A number of studies have shown that garlic helps lower blood pressure, particularly systolic blood pressure. It also reduce cholesterol levels.

 

4. Reduce Your Caffeine Intake

Caffeine intake can increase your blood pressure. It does this to a greater degree in people with hypertension compared with those with normal blood pressure. Try green tea as an alternative to higher-caffeine drinks. Green tea contains catechins have been found to reduce blood pressure.

 

5. Reduced Your Sodium Intake

Too much sodium may lead to fluid retention which can raise your blood pressure. According to the Mayo Clinic, just cutting a little amount of salt from your diet can help lower your blood pressure by as much as 8 mmHg.

 

6. Drink Alcohol in Moderation

Alcohol consumption can raise blood pressure. Don’t have more than one alcoholic drink a day.

 

7. Quit smoking

Nicotine causes blood pressure to rise and raises your risk of having a stroke. Cigarette smoking damages the lining of your blood vessels which can lead to blood clots.  Blood clots in the coronary arteries can cause a heart attack, while blood clots in the blood vessels in the brain can cause a stroke.

 

8. Meditate

If you are stressed, your blood increases. Studies have found that meditation decreases stress levels and lowers blood pressure. Massage is another way to get stress relief.

The strategies above have been proven to be beneficial in reducing blood pressure. Try some of these home remedies for hypertension, alongside your medication, to help manage your condition and improve your health.