According to the American Heart Association, one in three adults suffers from high blood pressure (hypertension). It means most of the population is at-risk for heart problems. Fortunately, high blood pressure can be corrected naturally without having to go to medications, with lifestyle changes, and with home remedies. If you are interested in learning how to reduce high blood pressure naturally at home, read on.
Diet and physical activity (exercises) these two areas to look for to correct high blood pressure. Trans fats (which clog arteries), processed meats, junk food, among others; Are foods that we find in the standard diet of most people, which often leads to all kinds of health problems including hypertension and other cardiovascular problems.
Therefore, if we eat healthily we would lose at least ten pounds and if we create an exercise habit (such as vigorous walks or swimming), we have a good chance of avoiding blood pressure problems for a lifetime.
5 Useful Tips to Control High Blood Pressure Naturally
It is one of the symptoms where we are seeing most often in our clients; in most cases because of excessive stress. Because it is invisible, in fact sometimes hypertension named as “the silent killer” … many times we do not control ourselves and even we do not know that we have hypertension. Because it is behind much of the increasingly common serious problems like fatal heart disorders, strokes or heart failure.
Based on the results of a survey conducted by the American Heart Association (AHA), at least one in three people said to suffer from hypertension or high blood pressure. Although medications are available for treatment, doctors always recommend the use of natural techniques to control it. Most people have managed to control hypertension by adopting a disciplined lifestyle.
The main causes: Age, genetic factors, poor diet and especially stress and lifestyle. As you can see, some more controllable than others.
How to control it naturally:
1) Healthy Routine: Patients should analyze their daily routine, work environment and general environment, personal, social and family. Make small changes in your schedule in order to put things in order, organize, and control you better. Before opting for self-healing measures, it is advisable to consult a specialist who can guide you through the process.
2) Stress management: Very important. Try to ease the tension. When you are upset, your body tends to produce adrenaline, a hormone that speeds up the heartbeat, increases muscle tension and contracts blood vessels. Do you know what “stress alerts ” are? If these conditions overflow, you will experience high blood pressure. You can relieve this tension by practicing exercises to control stress, breathing, muscle relaxation and frequent walks. Sleeping well or giving a massage also helps.
3) Balanced Diet: Diet plays an important role in shaping your health. Hypertensive people should follow a strict diet without salt (rather, without sodium). Daily sodium intake should be less than 1,500 mg. Include in your meals fresh and unprocessed foods such as green leafy vegetables, citrus fruits, whole grains, sprouts, nuts, legumes and cold-water fish such as salmon and tuna. Everything should be the cook in olive oil, as it is a medium low in fat. Avoid caffeine, excess sugars, fast foods, animal fats, soy sauce, cheese and other such things that have high amounts of calories.
4) Use and herbal supplements: calcium, vitamin C, magnesium, and potassium are essential nutrients for the body. We can obtain them through elements like garlic, flax seeds, mistletoe, etc. There is a wide range of products in herbalists indicated to control blood pressure.
5) Maintain regular physical activity: When the body participates in a physical activity, your heart will cost less effort pump blood and its walls will be strengthened. Otherwise, the blood pressure in the arteries decreases and sudden pressure increase activity tenfold. Therefore, you must keep a steady pace. Obese people can perform activities such as jogging, swimming, walking, climbing stairs and walking with pets.
Home Remedies for High Blood Pressure
The blood pressure is known as the “silent enemy”, this is because this condition often has no symptoms however dramatically increases the risk of heart and kidney disease. Controlling high blood pressure is essential to ensure our well-being, and in addition to making important dietary changes and increasing physical activity, it is possible to employ some natural solutions that will help regulate it. In this article, we give you some effective home remedies for high blood pressure along with important information about this condition.
Risks of having high blood pressure
The blood pressure defined as the force with which the blood travels through the body to feed each of the organs thereof, when this force is above the recommended levels then we speak of hypertension. This condition puts our health at great risk, greatly increasing the possibility of suffering serious conditions that could compromise our well-being.
Having high blood pressure increases your risk
• Heart attacks and stroke or stroke, this occurs because high blood pressure causes the arteries to become thicker and the channel through which blood flows narrower.
• Kidney diseases.
• Heart failure because high blood pressure causes the heart to work more, this increases our oxygen requirement and generates great physical fatigue.
• Eye problems such as glaucoma, which occurs when the blood pressure of the eye is too high and ends up breaking the capillaries of the retina.
High blood pressure is a serious condition that must adequately control, requiring frequent medical check-ups and a profound change in lifestyle to ensure well-being.
Changing habits to lower high blood pressure
It is not enough to use some natural remedies to lower high blood pressure, it is also necessary to follow the medical recommendations and make important changes in our diet and daily routine that benefit our health.
Diet for high blood pressure
If you have high blood pressure, it is very important that you reduce the consumption of salt in your meals, replacing it with spices that add flavor to food without risking your health. In addition, you should eliminate all foods high in sodium such as sausages, commercial dressings, salted snacks, packaged soups, pickles and preserves, and moderate the intake of fats, fried foods, sugar, sweets, and pastries.
It is important to eat a diet rich in fresh vegetables and fruits as well as ingesting healthy proteins such as lean meats and fish, preferably baked, grilled, cooked or steamed. If you are obese or overweight it is essential to consult with a nutritionist to lose weight, which will greatly enhance your health.
Increase physical activity
The sedentary lifestyle is one of the triggers of hypertension; therefore, it recommended performing physical exercise frequently. At the very least you should walk 30 minutes a day, however, to really benefit your heart health and promote weight loss 1 hour of cardiovascular exercise like walking, run, swim, cycle or do aerobics activities 4 times a week is recommended.
Oatmeal, a good home remedy for high blood pressure
Oatmeal is one of the healthiest foods that we can opt for, as well as be an excellent home remedy for high blood pressure. Its high fiber content helps regulate cholesterol and blood sugar levels as well as lower blood pressure, making it the perfect ally for a healthy heart.
You can eat it every morning at breakfast, preferably prepared with skim milk. However, if you are not a fan of this cereal, then we give you a perfect option to take advantage of its benefits without ingesting it. To a glass of water add two tablespoons of natural oats flakes, cover the glass and leave to rest all night, the next morning drain the liquid and drink it fasting. Repeat daily to keep your pressure and cholesterol at bay, improve your intestinal transit and encourage the elimination of fats from your body.
Juice of lemon and parsley, the perfect depurative
Among home remedies to lower high blood pressure, natural diuretics are great allies because sometimes the retention of liquids through a diet rich in salt can contribute to increased tension.
An excellent diuretic alternative is a parsley, which combined with lemon juice allows us to create an ideal natural remedy to eliminate liquid, fat, lower cholesterol, cleanse the liver, promote intestinal transit and reduce blood pressure. Prepare a juice with a cup of warm water, a good handful of parsley and the juice of a lemon, liquefy everything and drink daily on an empty stomach. Your body will thank you.
One raw garlic clove a day for a healthy heart
Garlic is a powerful natural antibiotic, a great ally to improve our blood circulation and a food full of benefits for our health, but it is also an excellent ally to reduce blood pressure because it prevents narrowing of the arteries and reduces the possibility that clots are formed.
To enjoy all the benefits offered by this food it is important to ingest it raw; with just one garlic a day to receive its properties. You can take it as a capsule, whole and with a little water, or ingest it in dishes such as gazpacho, pesto sauce, garlic sauce or rolled in a salad.
Celery to purify your body
Celery is a food considered purifying because it not only favors the elimination of liquids but also improves intestinal transit avoiding constipation. Its diuretic properties benefit patients with high blood pressure, so it recommended adding two celery stalks to the daily diet to take advantage of its benefits. You can consume it fresh in salads, just as a snack or incorporate it into dishes like stews and soups. You can also liquefy it with a glass of water and drink it as a juice every day on an empty stomach.
It is important that patients with gastrointestinal conditions such as irritable bowel, heavy digestions or Crohn’s disease, eat this food always cooked. In addition, it not recommended its frequent consumption for pregnant women, as this food could be abortive.
A serving of dark chocolate, healthy pleasure
Many will be surprised to know that black chocolate is one of the best home remedies for blood pressure because of its high content of antioxidants, which help to benefit our heart health.
It recommended to eat a portion of dark chocolate 70% of cocoa a day, be aware that the effects of this food are void if you choose other presentations such as milk chocolate, which also contains fat that is not beneficial to your health.
The Best Teas to Reduce High Blood Pressure
In addition to the alternatives mentioned above, we cannot overlook some teas that, because of their high antioxidant content, can help reduce high blood pressure and improve the health of our heart.
To achieve these effects it recommended drinking 3 cups a day without added sugar from any of these infusions:
• Green tea, full of benefits for your health.
• White tea, with a low amount of protein.
• Rooibos tea, perfect for keeping you well.
Foods to lower blood pressure
Following a diet suitable for high blood pressure, frequent physical exercise and incorporating some natural remedies to your daily routine will certainly help lower your blood pressure. In addition, you can add some ingredients to your diet that will allow you to decrease the tension and keep it at an adequate level, in our article food to lower your blood pressure you will find the best options.