8 Easy Ways to Control High Blood Pressure at Home
High blood pressure, or hypertension, is a long-term issue. It happens when blood pushes too hard against your artery walls. If not managed, it can cause heart attacks or strokes, which can be deadly. The good news? You can control your blood pressure. How? With a good diet, lifestyle changes, and exercise. Here are some home remedies to help reduce your blood pressure naturally, along with medicine.
Eat Kiwifruit Every Day
Eating two kiwifruits daily before breakfast can lower your systolic blood pressure. It may drop by about 2.7 mm Hg in seven weeks. Kiwis are full of vitamin C and antioxidants. These improve blood vessel health and reduce extra pressure on your arteries. Enjoy them fresh, in a smoothie, or add them to oatmeal or salad!
Enjoy Watermelon
Watermelon has an amino acid called citrulline. Your body turns this into arginine. Arginine helps make nitric oxide. This gas relaxes blood vessels and improves blood flow, lowering your blood pressure. Drink watermelon juice or eat fresh slices regularly. It supports healthy blood pressure levels. Have watermelon as it is or for breakfast.
Add Leafy Greens to Your Meals
Most leafy greens are great for high blood pressure. They are also very low in calories. Leafy greens are packed with potassium and magnesium. These minerals help balance sodium levels and relax blood vessels. Spinach has nitrates, which may lower blood pressure by improving blood flow. Enjoy leafy greens sautéed, in salads, as a curry, or blended into soups.
Snack on Nuts and Seeds
Nuts and seeds like pistachios, walnuts, flaxseeds, and pumpkin seeds are rich in fiber and arginine. Arginine helps produce nitric oxide to relax blood vessels. Eating a small handful of unsalted nuts daily may lower blood pressure over time. Add them to yogurt, oatmeal, or salads for a crunchy, heart-healthy boost. But remember, nuts are high in calories, so don’t overdo it.
Include Beets in Your Diet
Beets are high in nitrates. Your body turns these into nitric oxide to widen blood vessels and reduce blood pressure. Drink beetroot juice or add cooked beets to your meals. It’s a natural way to support healthy blood pressure. You can also grate raw beets into salads or try beetroot juice with no added sugar for a quick remedy.
Eat Fatty Fish
Fatty fish are rich in omega-3 fatty acids. These reduce inflammation and may help lower blood pressure. Eat about 100 grams of salmon or mackerel a few times a week. It benefits your heart health. Simply bake or grill the fish with a little olive oil and herbs for a blood pressure-friendly meal. If you’re vegetarian, try seaweed, walnuts, flaxseeds, chia seeds, and hemp seeds.
Add Citrus Fruits to Your Diet
Citrus fruits like oranges, lemons, and grapefruits are full of vitamins and plant compounds. These support heart health. Eating about four oranges worth of citrus fruit daily may help lower blood pressure. Enjoy them fresh, drink freshly squeezed juice, or add citrus slices to water for a refreshing drink. But if you’re on blood pressure medication, consult your doctor first. Grapefruit can interact with some drugs.
Try Walking and Pranayama
Yoga, Pranayama, and walking are great for lowering blood pressure. These activities are best done in the morning on an empty stomach. But you can choose any time that works for you. Just be consistent. Keep up with your other lifestyle habits and medication too.
Disclaimer: These remedies are not substitutes for prescribed medication or professional medical advice. Do not stop your blood pressure medication. Some foods may not be suitable for diabetics. Always consult your doctor before making any changes in your diet.
