High blood pressure is the silent killer. Usually, it does not cause any significant health problems until the heart is severely damaged. Without showing any symptoms, most people may not be aware that their blood pressure is high. Here are the top 7 home remedies to lower your blood pressure.
7. Stay Active
Regular physical activity has many benefits for your health including improving your mood, strength, and balance, lowering the risk of diabetes, heart diseases, and blood pressure. There are tons of easy exercises you can do to remain active and stay healthy. (1, 2, 3, 4, 5)
6. Proper Diet
The best diet to lower your blood pressure and prevent hypertension is composed of fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, and nuts. Try to avoid high-salt foods and foods high in saturated fats such as fatty meats and processed foods. (6, 7, 8)
5. Avoid Salt (Sodium)
Reducing your sodium intake is essential for lowering your blood pressure. The recommended daily intake of sodium should be between 1500 mg to 2300 mg, which equals about half a teaspoon. You can replace it with herbs and spices. (9, 10, 11, 12)
4. Weight Loss
Weight is associated with blood pressure. Belly fat, also known as visceral fat, is dangerous and associated with many health problems such as high blood pressure and diabetes. Try to lose weight. It is recommended to keep your waist measurement to less than 40 inches. (13, 14, 15)
3. Quit Smoking
If you are a heavy smoker, you have high blood pressure even if you don’t show symptoms. Smokers are at higher risk of developing heart problems. Even if you are a secondhand smoker, you are still at risk of high blood pressure and heart problems. Quitting smoking has numerous benefits including lowering blood pressure. (16, 17, 18)
2. Low Alcohol Intake
Mild to moderate alcohol intake is beneficial for your health. However, increasing your alcohol intake can lead to many health problems including high blood pressure. Drink moderately or stop drinking at all if possible. (19, 20, 21)
1. Lower Your Stress
It is not easy to relax nowadays. Stress can elevate your blood pressure temporarily. However, chronic stress can lead to a sustained increase in blood pressure. Try to find ways to lower and relieve your stress levels such as meditation, exercise, and yoga. (22, 23, 24)
