Here’s a simple, step-by-step guide to some home remedies that might provide immediate relief:
1. Deep Breathing and Meditation:
One of the quickest ways to calm a racing heart and lower blood pressure is deep breathing and meditation.
- Step: Sit in a comfortable position. Breathe in deeply through your nose, letting your belly expand, hold for a few seconds, then exhale through your mouth. Repeat for several minutes.
2. Walking and Light Exercise:
Physical activity can help lower blood pressure. A simple walk can make a difference.
- Step: Whenever you feel your pressure might be up, take a 20-minute walk outside. The fresh air and movement can help.
3. Limit Salt Intake:
Too much salt can raise blood pressure. If you’ve had a salty meal, drink lots of water to help flush it out and balance your system.
- Step: Be aware of high-sodium foods and aim to use herbs and spices instead of salt to season your meals.
4. Drink Plenty of Water:
Dehydration can contribute to increased blood pressure.
- Step: Ensure you’re drinking at least 8 glasses of water a day. If you’re feeling tense, have a glass of water and wait a few minutes.
5. Potassium-Rich Foods:
Potassium can help balance the amount of sodium in your cells, potentially reducing blood pressure.
- Step: Eat foods like bananas, oranges, or sweet potatoes to increase your potassium intake.
6. Dark Chocolate:
Certain compounds in dark chocolate can help relax blood vessels, thereby reducing blood pressure.
- Step: Enjoy a small piece of dark chocolate (make sure it’s at least 70% cocoa) as a treat.
7. Herbal Teas:
Some teas are known for their calming properties and may help lower blood pressure.
- Step: Consider sipping on hibiscus or chamomile tea. They’re both known for their potential blood pressure-lowering effects.
8. Reduce Caffeine:
While some people can handle caffeine, in others, it can cause a short-term spike in blood pressure.
- Step: If you suspect caffeine might be causing your high blood pressure, cut back or switch to decaf to see if it makes a difference.
9. Manage Stress:
Stress can be a significant factor in high blood pressure.
- Step: Find stress-reducing activities that work for you, whether that’s reading, gardening, or listening to music.
10. Consult a Healthcare Professional:
While home remedies can provide relief, high blood pressure can be dangerous if not managed properly.
- Step: Always check with your doctor before making any major changes to your health regimen. They can offer guidance specific to your situation.
Remember, while these tips might provide immediate relief, managing high blood pressure often requires a combination of lifestyle changes, dietary habits, and, in some cases, medication. It’s essential to regularly monitor your blood pressure and consult with healthcare professionals.
What’s wrong if you’re having high blood pressure?
A high blood pressure reading means your heart is working harder than it should to pump blood, and your arteries are stressed.
This can damage your heart, brain, kidneys, and other organs. Over time, it can lead to heart attack, stroke, dementia, and other serious health problems.
You are considered to have high blood pressure if your top number (systolic pressure) is 140 or higher, or if your bottom number (diastolic pressure) is 90 or higher.
If either of these numbers is high, it means your blood pressure needs to be lower.
Make a DASH for It
If you’re having high blood pressure, the Dietary Approaches to Stop Hypertension (DASH) diet is a great way to get it under control. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy products, and it’s low in saturated fat, cholesterol, and total fat.
The DASH diet has been shown to lower blood pressure in people with high blood pressure, and it can help you lose weight, too. So if you’re looking to get your blood pressure under control, the DASH diet is a great place to start.
The DASH diet can produce positive results in as little as two weeks and it’s easy to follow.
Ease up on the salt shaker
A high-sodium diet can cause your body to retain fluid, which raises blood pressure. The DASH diet limits sodium to 1,500 milligrams a day (less than one teaspoon of table salt).
Even if you don’t add salt to your food at the stove or the dinner table, you may still be getting loads of “hidden” salt in packaged and processed foods, especially snacks, meat products, and canned soups. So be sure to read labels carefully.
- Cut back on caffeine: Caffeine can raise blood pressure. If you’re a coffee drinker, the DASH diet recommends limiting yourself to one cup a day or switching to decaf.
- Exercise regularly: Exercise can help lower blood pressure, and the DASH diet recommends at least 30 minutes of aerobic activity, such as brisk walking, most days of the week.
- Limit alcohol: If you drink alcohol, do so in moderation. Alcohol can raise blood pressure and may also affect how your medications work.
Other Dietary Do’s and Don’ts
Even if you don’t follow the exact guidelines of the DASH diet, you’ll see major benefits if you just make sure you eat lots of fresh fruits and vegetables.
Fruits and veggies are important sources of potassium, magnesium, and fiber—all of which help keep your arteries healthy. And they’re low in calories, so they can help you lose weight, too.
Be sure to avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.
Liberate Some Extra Pound
Carrying around extra weight puts strain on your heart and blood vessels. And the more weight you have, the higher your blood pressure will be. So if you’re overweight or obese, losing even a few pounds can help lower your blood pressure.
The best way to lose weight is to eat less and exercise more. But if you need help getting started, there are a number of weight loss programs that can give you the support you need.
Stamp Out Those Cigarettes
Cigarette smoking harms nearly every organ in your body, including your heart and blood vessels. It also raises your blood pressure. So if you’re a smoker, quitting is one of the most important things you can do for your health.
Quitting smoking isn’t easy, but there are many resources available to help you succeed, including nicotine replacement products, medications, and counseling.
Seek Peace
Stress can lead to a number of health problems, including high blood pressure. If you’re feeling stressed out, there are a number of things you can do to manage your stress and improve your health, including-
- Consider getting a pet: Pets can provide companionship and help reduce stress.
- Participate in relaxation exercises: Yoga, meditation, and deep breathing exercises are all great ways to relax your mind and body.
- Get enough sleep: Most adults need 7 to 8 hours of sleep a night.
- Talk to a friend or family member: Sharing your problems with someone you trust can help you feel better.
Engrossing hobbies such as gardening, playing an instrument, or going for walks can also help you manage stress.
Get Your Blood Pressure Checked Regularly
If you have high blood pressure, it’s important to get it checked regularly. You may not have any symptoms, so you might not even know you have them. That’s why it’s important to get your blood pressure checked regularly by your doctor.
Supplement Your Efforts
If you’re doing your best to follow the DASH diet and live a healthy lifestyle, but you’re still struggling to lower your blood pressure, consider taking a supplement. There are many supplements on the market that claim to help lower blood pressure.
Some of the most popular supplements include-
- Fish oil: Fish oil is a great source of omega-3 fatty acids, which have been shown to help lower blood pressure.
- Magnesium: Magnesium supplements can help improve blood flow and reduce blood pressure.
- Garlic: Garlic has long been used as a natural remedy for high blood pressure. It contains allicin, a compound that helps relax the muscles in your arteries and lowers blood pressure.
- Hawthorn extract: Hawthorn extract is made from the berries of the hawthorn plant. It’s been shown to improve blood flow and reduce blood pressure.
Arteris Plus supplement
What is Arteris Plus?
Arteris Plus is a blood pressure supplement that helps to maintain healthy blood pressure levels. It contains a blend of herbs and minerals that work together to support optimal cardiovascular health. Arteris Plus is free from artificial ingredients, fillers, and additives, so you can be sure that you’re getting the highest quality supplement possible.
The ingredients of Arteris plus includes-
- Passionflower: Passionflower has been traditionally used to treat a wide variety of issues, including anxiety, insomnia, and high blood pressure.
- Marshmallow root: Marshmallow root is a soothing herb that has been used to treat respiratory problems and digestive issues for centuries.
- Corydalis Lutea: Corydalis Lutea is a plant that has been used to treat a wide range of issues, including pain relief, stomach problems, and high blood pressure.
- Prickly pear: Prickly pear is a fruit that is rich in fiber and antioxidants. It has been shown to help lower blood pressure and cholesterol levels.
- California poppy: California poppy is a flower that has been used to treat anxiety and insomnia. It has also been shown to help lower blood pressure.
- Gelatin: Gelatin is a protein that has been shown to help improve cardiovascular health.
- Magnesium stearate: Magnesium stearate is a compound that helps to bind ingredients together and prevent them from clumping.
- Rice flour: Rice flour is a fine powder that is used as a filler in supplements.
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While supplements can be a helpful addition to your efforts to lower your blood pressure, they should not be used as a replacement for lifestyle changes and medication.
If you’re considering taking a supplement, be sure to talk to your doctor first. He or she can help you choose the supplement that’s best for you.
High blood pressure home remedies immediate relief
If you’re looking for immediate relief from high blood pressure, there are a few things you can do at home.
Try to relax: When you’re anxious or stressed, your blood pressure goes up. This can be a problem if you have high blood pressure because it puts extra stress on your heart and organs.
There are things you can do to help keep your blood pressure down when you’re feeling stressed. One of the most important is to practice relaxation techniques like deep breathing or meditation.
Drink lots of fluids: Dehydration can cause your blood pressure to rise, as well as other health problems. It’s important to drink plenty of fluids, especially if you’re struggling with high blood pressure.
Water is the best fluid to drink for those with high blood pressure, but you can also drink fruit juices and low-fat milk. Avoid drinks with caffeine or alcohol, as they can aggravate the problem.
If you’re not sure how much water to drink, try to aim for eight glasses per day. You may need more if you’re active or live in a hot climate. By staying hydrated, you can help keep your blood pressure under control and improve your overall health.
Cayenne Pepper: One of the most popular home remedies for high blood pressure is cayenne pepper. Cayenne has been shown to help lower blood pressure by stimulating the production of nitric oxide, which helps dilate blood vessels and improve circulation. Some studies have also shown that cayenne can help protect the heart from damage caused by high blood pressure.
To lower your blood pressure using cayenne pepper, start by adding a 1/2 teaspoon of cayenne pepper to a glass of lukewarm water, you can mix it with two tablespoons of raw organic honey for taste.
You can also add cayenne pepper to your food but start with a small amount to avoid any potential side effects like heartburn or nausea.
Coconut Water: Coconut water is a natural drink that’s high in potassium and has been shown to help regulate blood pressure.
One study showed that coconut water was able to reduce systolic blood pressure by up to 15% in just fifteen minutes.
To enjoy the benefits of coconut water for high blood pressure, try drinking it straight or adding it to smoothies or juices. You can also find coconut water in many stores these days.
Raw Apple Cider Vinegar:
Raw apple cider vinegar is another popular home remedy for high blood pressure. It’s thought that the acetic acid in apple cider vinegar helps to lower blood pressure by helping to reduce stress on the heart.
To take advantage of apple cider vinegar’s benefits for high blood pressure, start by mixing one tablespoon of raw apple cider vinegar with a glass of water. You can drink this mixture twice a day, but be sure to speak with your doctor before starting any new treatment regimen.
Garlic: Garlic is another natural remedy that has been shown to help lower blood pressure.
Garlic is thought to work by helping to relax blood vessels and improve circulation.
To take advantage of garlic’s benefits for high blood pressure, you can either eat it raw or cook with it.
You can also take 3-5 cloves of garlic and crush it with a knife. Rub the garlic on your feet for about 10 minutes, and then rinse off. Do this once a day.
Turmeric:
Turmeric is a spice that’s been used for centuries in Ayurvedic medicine to treat a variety of health problems, including high blood pressure.
Turmeric is thought to help lower blood pressure by improving circulation and helping to reduce stress on the heart.
To take advantage of turmeric’s benefits for high blood pressure, add a teaspoon of ground turmeric to your food each day, or drink a cup of turmeric tea.
Bananas: Bananas are high in potassium and fiber and have been shown to help lower blood pressure.
One study showed that eating two bananas a day for one week was able to significantly reduce systolic blood pressure in people with high blood pressure.
To take advantage of bananas’ benefits for high blood pressure, try eating one or two bananas a day or adding them to smoothies or other recipes.
Lemon:
If you are looking for an immediate way to lower your blood pressure, then lemon is a great option. Lemon is a natural diuretic and can help to flush excess fluid from the body. It also helps to improve circulation and reduce inflammation. Simply drink a glass of warm water with lemon juice squeezed into it each morning on an empty stomach.
Celery:
Celery is another great option for lowering blood pressure quickly. Celery contains a compound called 3-n-butylphthalide which has been shown to help lower blood pressure. Simply eat a few stalks of celery each day to enjoy its benefits.
Watermelon Seeds:
Watermelon seeds are a natural diuretic and can help to flush excess fluid from the body. They also help to improve circulation and reduce inflammation. Simply eat a handful of watermelon seeds each day or add them to your favorite recipe.
Beets:
Beets are high in nitrates which have been shown to help lower blood pressure. In fact, one study showed that drinking beet juice was able to lower blood pressure by 10 points within an hour.
To take advantage of beets’ benefits for high blood pressure, try eating a few beets each day or drinking beet juice. You can also add beets to smoothies or other recipes.
These are just a few of the many home remedies that can help you get relief from high blood pressure. If you are interested in trying any of these remedies, be sure to speak with your doctor first to make sure they are safe for you.
Conclusion
No matter what your age, lifestyle, or health status, it’s never too late to start working on lowering your blood pressure. And the sooner you start, the better off you’ll be.
There’s no one-size-fits-all solution, so it’s important to work with your doctor to find the best plan for you.