What Is High Blood Pressure (BP)?
Anyone can get high blood pressure, from young pre-teens to the elderly. High blood pressure is a rising problem, as people are getting even more unhealthy every year. You may have lost control of your diet, or you may have some pre-existing medical problems.
If a parent or grandparent has high blood pressure, then you may be at a higher risk for having high blood pressure as well. If you are overweight, then you are at a high risk for higher blood pressure.
Luckily, there are many things that you can do to lower your blood pressure naturally. This article will teach you about what kind of foods you should add to your diet and what types of foods to cut out of your diet, or at least lower your intake. Other home remedies to lower your blood pressure will be given as well.
#1. Lose Weight
One of the most effective natural remedies to lower your blood pressure is to lower your weight. Most people with high blood pressure are overweight. Being overweight can cause many other problems besides high blood pressure.
Being obese or overweight can also contribute to diabetes, sore joints and muscles, and difficulty with everyday tasks. Remember, losing weight isn’t just about exercising sometimes and taking a salad instead of a burger at a restaurant.
Losing weight is about making lifestyle changes. Along with a proper diet and exercise routine, anyone can lose weight.
One home remedy to lower your BP is to lose weight by exercising. In order to lose weight you have to burn off more calories than you take in. A healthy person should average at least half an hour of exercise a day.
For people who are overweight, this may be hard to do at first. If you cannot start off at half an hour a day, then try to build up to it; make it your goal. Many people find it helpful to start out with aerobic exercises like taking walks or swimming.
#3. Watch What You Eat
One major cause of weight gain is simply eating when you are not actually hungry. Many people may buy snacks like chips or cookies. With these kinds of snacks you may not notice how much you are actually eating. One way to keep track of how much you eat is to count calories.
This is also a great way to make sure that you are burning more calories than you are taking in. Keeping a food diary is a great way to do this. Simply write down every food you eat and how many calories is in it.
#4. Cook At Home
Many restaurants don’t like to brag about how many calories are in their meals. It is true, that some restaurants do have some menu options under a certain amount of calories, but for the most part the menu is vague on how good or bad a meal if for you.
One natural remedy to avoid high BP is to cook your meals at home. This way you can have a more accurate idea of how many calories you are taking in. Making healthy snacks at home is also a great way to avoid unnecessary calories that are found in things like candy bars.
#5. Cut Back On Salt
Eating less salt is another natural home remedy to lower high BP. Taking in too much sodium is a bad idea for anyone with high blood pressure levels. Avoid adding extra salt to your meals when you make food at home and even when you go out. Try using other spices like ginger instead of salt. Many herbs like are very delicious and can actually help to make your body run better.
They can also help to add flavor that you may have been missing out on before. With this, it is also important to try to avoid fast food restaurants, junk food, and other processed foods. Foods like these generally contain more salt than most things that you would make at home.
#6. Dark Chocolate
You don’t have to give up on all sweet foods to be healthier. Eating a little bit of dark chocolate every day or two can help to lower your blood pressure. Make sure that the chocolate you are eating contains at least 70% cocoa if you want it to be more effective.
#7. Cut Back On Alcohol
Drinking alcohol, especially binge drinking, can help to spike your blood pressure levels. Besides sometimes spiking blood pressure levels, the calories in alcoholic beverages can really add up in no time at all.
If you are keeping a food diary, remember to add your drinks in as well as meals. Drink alcohol in moderation. If you are a heavy drinker, it is better to cut down your alcohol intake slowly instead of all at once.
#8. Avoid Smoking & Tobacco
Like alcohol, using tobacco products can also spike your blood pressure levels. It is generally unwise to be smoking, especially if you have problems with your blood pressure.
Continuing smoking raises your risk for heart attack complications with your blood pressure and other parts of your body as well. It is best to quit as soon as you can, and it is best not to start if you haven’t already.
#9. Eat More Potassium-Rich Foods
Eating foods with high levels of potassium in them can help to lower your blood pressure levels in a natural way. Foods that can help you to lower your blood pressure are potatoes, beans, melon, dried fruits, and bananas.
#10. Reduce Stress
Blood pressure can be agitated when you get stressed out. Find ways to relax when you do get stressed. Also, find ways to avoid triggers that stress you.
It may be hard to avoid everything that stresses you out, so you should have some sort of plan for when you do get tensed. It may be good to spend some time alone when you get stressed.
Hopefully you can find some of these natural home remedies to be helpful to reducing your high blood pressure levels.