High blood pressure is a common condition. It is estimated that nearly 40% of the world’s population suffers from blood pressure related disorders. High blood pressure is a risk factor for coronary heart disease, hemorrhagic stroke and ischaemia.
Most of us believe that conditions such as high blood pressure are only caused with the passing of age, or as a result of other medical conditions like pregnancy or otherwise.
The reality is different. There are other reasons that can bring about an increase in your blood pressure levels.
I Am Just 25; Do I Have To Worry About Blood Pressure?
This is a question many pose today, and the answer is a big yes!
High blood pressure is more prevalent in adults above 35.
However, today’s unhealthy diets and eating habits, combined with an inactive lifestyle and busy schedules can result in high blood pressure affecting teens and even adolescents.
What Does High BP Lead To?
High blood pressure can lead to a host of other medical conditions.
High blood pressure increases the strain on the heart muscle and the pressure in the arteries. Due to this, a patient suffering from high blood pressure is susceptible to diseases that affect the arteries and suffers from hypertensive heart disease.
Types of BP:
High blood pressure, sometimes also referred to as hypertension, is a chronic disease that affects the blood pressure in the arteries.
High blood pressure is generally characterized into two basic types, primary hypertension and secondary hypertension.
95% of cases in adult hypertension are categorized as primary. After the diagnosis of high blood pressure, a healthy lifestyle and home remedies can reduce your stress, discomfort and symptoms associated with high blood pressure.
Are Home Remedies Effective for High Blood Pressure?
If you or a member of your family suffers from high blood pressure, there are ways you can adopt at home to keep it under check. Following a healthy diet and lifestyle is imperative along with the medication prescribed.
Here is a list of the ten most effective home remedies that will help to control high blood pressure and heart diseases. Adopt these simple changes in your lifestyle for better health and a happier heart.
1. Eat Celery:
- Eat plenty of celery. Celery is a leafy vegetable that is healthy for your heart and also contains a lot of fiber.
- It contains a lot of 3N butylphthalide which is a type of photo chemical that reduces the blood pressure.
- Celery seeds are a natural diuretic that removes excess fluid from the blood. This means the stress against your arterial walls comes down and so does your blood pressure.
- Be sure to check with your dietician before you introduce this into your diet, as celery has high sodium levels.
- If you cannot consume celery in the natural form, you can take them in oil or tablet form too.
2. Drink Vegetable Juices:
- While consuming juice is good, you need to understand what will benefit you and which will harm you.
- Fruits that are rich in sugars should be avoided if you suffer from high blood pressure.
- However, the juice of carrots, spinach and parsley is rich in chemicals that reduce the blood pressure.
- It is recommended to have two glasses of vegetable juice a day to keep your blood pressure under control.
- Add a teaspoon of honey to the juice if you find it unpalatable!
3. Introduce Indian Gooseberries into Your Diet:
- The Indian gooseberry or amla which is available at most Indian grocery stores is famous for its medicinal qualities and its ability to lower blood pressure.
- Drink amla juice with honey for breakfast as a healthy substitute for packaged fruit juice.
- You can also eat a variety of other berries, like strawberries, blueberries and raspberries, all of which are rich in fiber, potassium and Vitamin C.
- The berries also have anti-inflammatory properties and prevent the buildup of plaque in the arteries of the heart.
4. Honey and Ginger Juice:
- This is a great combination you can prepare at home. Mix a teaspoon of ginger juice with a teaspoon of honey and cumin seeds.
- This is a healthy remedy for keeping your throat and stomach healthy while also lowering your blood pressure.
- Consume this preparation twice a day as an herbal remedy for blood pressure ailments.
5. Coconut Water:
Coconut is yet another fruit that has a bad reputation of increasing cholesterol. A recent report, however, suggested that coconut water is particularly beneficial for you if you suffer from hypertension.
- The water of coconut is rich in Vitamin C, potassium and magnesium that help lower systolic pressure.
- Drink about 8-10 glasses of chilled coconut water with a dash of honey and lemon.
- Not only does this make a refreshing drink on a hot summer day but it will also bring down your BP levels.
- You can also switch to cooking in coconut oil, which is said to be equally effective in lowering blood pressure levels.
- Food cooked in coconut oil has a rich aroma and flavor that you will simply love!
[ Read: Benefits Of Coconut Water ]
This vegetable has sadly been stereotyped as a fattening food and is stricken off from just about any healthy diet. However, recent studies show that a couple of servings of these delicious spuds can indeed reduce high blood pressure and that too without causing any weight gain!
- Boil potatoes and eat them in your salad, or just like that with some pepper.
- The magnesium and potassium levels in potatoes are high and consuming them, means lowered levels of blood pressure.
- Try and get hold of purple potatoes that are now approved by the USDA and are getting popular by the day. These potatoes are far healthier than their white counterparts, though exotic and expensive.
7. Make Garlic Your Friend:
Garlic is an herb best known to be a part of sumptuous recipes, but over the last few decades, researchers have found that garlic can help cure several ailments.
- Garlic is in fact used to treat myriad conditions ranging from headaches to diabetes and cancer.
- Many doctors suggest the inclusion of garlic in their daily diet either raw or cooked as it helps in slowing the development of atherosclerosis and also keeps blood pressure levels under check.
- Consuming a few cloves of garlic can truly do wonders if you suffer from high blood pressure.
- If you do not like garlic in your food, simply crush and swallow a few with water each morning.
- You can also consume a clove of garlic with a teaspoon of honey twice a day as an herbal treatment for high blood pressure.
8. Watermelon Seeds:
Several doctors suggest that consuming watermelon seeds can indeed regulate BP.
- Science supports that watermelon contains an amino acid by the name of L-citrulline that is said to be a powerful cure for high blood pressure.
- Studies have shown that L-citrulline was able to effectively normalize and reduce BP in several patients suffering from high BP and diabetes.
- The next time you eat a watermelons do not throw away the seeds.
- Instead, roast them and grind them into a powder form and store.
- Add a tablespoon of this powder to two cups of water and boil.
- Strain the liquid and drink it up!
- Alternatively, simply roast the seeds with some khus khus seeds, grind and eat a spoonful of the powder each morning.
Lemon finds its way as a remedy for most ailments and thus is a perfect home remedy for high blood pressure. They also help lower your BP levels.
- Lemons keep the blood vessels soft and very pliable by removing rigidity in the arteries.
- It is also rich in anti-oxidants that will help make other cells healthy!
- Lemon also adds strength to the capillaries. In short, lemon is a great heart health tonic.
- Simply ready yourself a warm cup of lemon juice and drink it up on an empty stomach.
- Rich in Vitamin B, the juice will lower your chances of a heart attack!
While many health diets ask you to reduce the intake of bananas due to their high potassium levels, you can safely consume 2-3 bananas a day to lower your BP levels.
- They are low in sodium and contain zero cholesterol that makes it a great midday snack.
- Drink a glass of orange juice and eat a banana for breakfast with your cereal.
By making just a few simple changes to your diet and lifestyle you can live longer with a stronger heart. It’s never too early to think about the health of your heart.
- Watch Your Weight:
There is a direct link between an unhealthy diet and high blood pressure. To maintain the weight of your body, be sure to ask your doctor or physician to measure and calculate your body mass index (BMI) which is your ideal weight for height ratio. Adopting healthy eating habits in your children’s diet can give them a head start to a healthy heart.
- Watch What You Eat:
Eating healthy should be a priority when taking care of your body. Eat a well-balanced diet with whole grains, vegetables, fruits and dairy products. Green leafy vegetables are considered healthy and good for your heart, purifying the blood. Keep a track of your daily eating habits. You can also make a weekly calendar for your diet, reducing the number of days that you eat fatty foods or foods rich in cholesterol. Eat foods that are rich in dietary potassium, calcium, anti-oxidants and Vitamin C.
- Stay Fit:
By exercising for an average of 45 minutes a week you can lower your blood pressure by up to 4 to 9 millimeters of mercury (mm Hg). Go for a brisk walk or use the stairs to keep your heart healthy and active.
- Consume Copious Amount of Water:
If you have high BP, you may be already consuming diuretics. Also known as water pills, these help to flush out excess sodium and other salts from the body, whose build up can be fatal. Diuretics can, however, have a number of symptoms such as light-headedness, arrhythmia and loss of appetite among many others. Check with your doctor if you are uncomfortable. Water is a natural diuretic and will ensure that the excess salt in the body is expelled out. Drink plenty of fluids and mainly water, and you will feel a remarkable change!
Just trying a few remedies will not help you keep your BP normal. It is also important to ensure that you steer clear from vices that can elevate your BP levels.
- Don’t Drink More Than You Should:
Alcohol is not all bad for your health. Alcohol and wine consumed in moderation can assist with circulation. However, the amount of alcohol consumed must be minimal. For men and women below the age of 65, anything more than two drinks a day can eliminate the good that alcohol may cause. If you have been diagnosed with high blood pressure, taper out the amount of alcohol you consume at the earliest.
- Stay Away From Cigarettes:
Cigarettes and tobacco are not only an addiction but also have serious health repercussions. Reduce the amount of cigarettes you smoke or the amount of nicotine you consume if you wish to have a healthy heart.
- Don’t Binge On Salt:
Sodium in food is a major factor for high blood pressure in adults and children. Avoid foods that contain preservatives or are precooked and packaged as these foods tend to contain a lot of sodium. By reducing your sodium intake you can reduce the blood pressure in your body. It is always a good idea to reduce the amount of salt you put in your meals. This may take time to adjust to, but it is for a healthier heart. With time your palette will adjust and your craving for salt will reduce.
Do take care of your health by taking care of the above pointers. Do share your thoughts in the comments section below.
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