Blood Pressure

High blood pressure can be a serious health problem that can cause severe consequences. Keeping your blood pressure in check and within a healthy range is essential to your health and well-being.

Arteries in the body are like a garden hose that carries blood from the heart to other body parts. When the pressure inside the arteries (garden hose) is too high, it is called high blood pressure or hypertension.

High blood pressure is a problem because the additional force strains the heart and blood vessels. Over time it can cause disease and damage organs, and the higher pressure can cause blood vessels to burst, causing internal bleeding.

Possible complications from high blood pressure:

  • Heart Disease: High blood pressure can damage arteries, leading to plaque buildup and cardiovascular problems.
  • Stroke: When blood pressure is consistently high, it increases the risk of blood vessel damage in the brain, potentially leading to a stroke.
  • Kidney Damage: Hypertension can lead to kidney damage or failure.
  • Vision Problems: High blood pressure can damage the blood vessels in the eyes, causing vision impairment and blindness.
  • Aneurysms: Untreated high blood pressure can cause aneurysms, which can rupture and cause life-threatening internal bleeding.
  • Peripheral Artery Disease: High blood pressure can damage blood vessels in the legs, causing pain during physical activity.

High blood pressure doesn't hurt or usually cause symptoms, so it's called "the silent killer." Many people find out they have high blood pressure when they have an appointment with their doctor for another problem.

Genetics, a poor or unhealthy diet, lack of exercise, smoking cigarettes, drinking alcohol, too much sodium, obesity, and stress can all contribute to hypertension.

Lifestyle changes like healthy eating, exercise, quitting smoking, reducing alcohol, and managing stress can help prevent or reduce high blood pressure. Work with a healthcare professional to develop a plan. Doctors may determine stronger prescription medication is needed.

Home Remedies and Natural Cures for Blood Pressure

Home remedies and lifestyle changes can help with high blood pressure, but they're not a substitute for medical advice and prescribed medication. Work closely with your healthcare provider if you have hypertension.

Dash Diet

Follow the DASH diet (Dietary Approaches to Stop Hypertension). This healthy diet emphasizes low salt intake and high consumption of nutritious foods like fruits, vegetables, whole grains, low-fat dairy, and lean protein. Originally designed to assist in reducing high blood pressure, it is also helpful for weight loss.

Exercise

Regular aerobic exercise like walking, jogging, cycling, or swimming for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity per week, coupled with strength training at least twice weekly, improves cardiovascular health.

Lose Weight

I know this is easier said than done, but losing even a small amount of weight can help lower blood pressure. Try following the dash diet and exercise more to drop a few pounds and reduce blood pressure.

Reduce Stress

Another hard-to-implement tip for some of us, but stress is also a culprit in high blood pressure, so try to take some time out for yourself and go on a relaxing walk in nature, do yoga, read, meditate, or try another activity you enjoy to help reduce your stress.

Limit Alcohol and Caffeine

Excessive alcohol consumption can raise blood pressure. Coffee and caffeinated drinks contain caffeine which can temporarily increase blood pressure.

Stop Smoking

Another hard one if you are already hooked, but smoking does nothing good for you- quite the opposite. Smoking can raise blood pressure and damage blood vessels. Quit smoking now to enjoy multiple benefits, including a much longer life.

Get Enough Sleep

We all drag if we don't get enough sleep. Try to get 7-9 hours of sleep a night. Take a nap during the day if you are tired.

Potassium

Try adding foods high in potassium, such as bananas, oranges, spinach, sweet potatoes, and tomatoes. Potassium counteracts sodium which helps reduce blood pressure.

Magnesium

Magnesium supplements such as magnesium taurate help reduce blood pressure by increasing nitric oxide production. You should also include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains.

Beets

I have a fitness tracker and noticed my heart rate and blood pressure decrease by several beats per minute when I started eating fresh beets.I discovered that beets contain naturally high levels of nitrates, which your body uses to create nitric oxide. Nitric oxide relaxes and widens your blood vessels, lowering blood pressure.

If you dislike eating beets, several retail products promote heart and blood pressure health, such as SuperBeets Heart Chews® or other beet juice products. They are both tasty and good for you.

Garlic

Garlic can do several things to reduce elevated blood pressure. Garlic can reduce spasms of the small arteries, slow increased pulse rate, and modify heart rhythms associated with increased blood pressure. Eating raw garlic is the most effective natural cure for getting rid of elevated blood pressure, but consuming it in any form can be an excellent home remedy.

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruit contain flavonoids that help reduce blood pressure. Try drinking these juices or eating fruit to add more flavinoids.

Reduce Corn Syrup/High Fructose Sugar

Consuming high amounts of fructose from added sugar may increase your risk of developing high blood pressure. Limiting your intake of added sugars in processed foods such as candy, cookies, cakes, and soda is advisable as part of a healthy diet.

Watermelon

Watermelon contains citrulline, which the body uses to produce nitric oxide and improve blood flow. Eating 4-6 grams of watermelon daily may benefit heart health and regulate blood sugar levels for those with type 2 diabetes.

Parsley

Though not as well known as other natural cures, parsley can reduce blood pressure. Parsley contains vitamin C and dietary carotenoids, which may lower blood pressure and LDL (bad) cholesterol.

Cautions

While home remedies can complement medical treatment for high blood pressure, they should not replace professional medical advice and prescribed medications. If you have been diagnosed with hypertension, working closely with your healthcare provider to manage your condition effectively is crucial.