Many people today suffer from high blood pressure. Learn how to lower blood pressure at home by going through the following Buzzle article.
Modern times have brought us many great technological advances that help ease our life. But, it has also brought us face to face with some diseases and health problems related to our stressful lifestyle. Of these many health conditions is high blood pressure. It is known as the silent killer that can lead to heart attacks that prove fatal. It has been found that one in every four adults suffer from high blood pressure. And most of these people are not even aware that they suffer from this silent disease. This is because most of the time, high blood pressure doesn’t exhibit any symptoms.
What is High Blood Pressure
High blood pressure is also known as hypertension. The heart pumps blood into the arteries, and this creates a pressure on the artery walls, that is called blood pressure. This pressure is very important to keep the blood circulating within the body. Narrowing of the small blood vessels (capillaries) results in more pressure on the arteries, as the pumped blood flows through them. This leads to high blood pressure.
When the heart contracts, blood is pushed into the arteries. This gives rise to systolic pressure, the highest pressure. When the heart relaxes, the pressure is still present in the artery. This is called diastolic pressure. It occurs between two beats. It is at this point that the blood pressure is at its lowest.
The normal blood pressure is supposed to be around 120/80 mm Hg (or a little lower). However, when the blood pressure is 130/90 mm Hg or 140/90 mm Hg, the person is said to have hypertension or high blood pressure. In stage I hypertension, the systolic pressure is between 140-159 mm Hg, while the diastolic pressure is between 90-99 mm Hg. In stage II hypertension, the systolic blood pressure is 160 mm Hg or higher, and the diastolic reading is 100 mm Hg or higher. Figures like 200/110 mm Hg indicate severe hypertension.
Aging, obesity, regular smoking, alcohol consumptions, high sodium diet, unhealthy diet, pregnancy, inactive lifestyle, use of oral contraceptives, excessive stress, etc., can cause high blood pressure.
How to Reduce Blood Pressure without Medications
Once you are diagnosed with hypertension, the doctor will advise you to take hypertension medication that will help keep your blood pressure within the normal range. However, medicines come with side effects. So, one looks for remedies to lower blood pressure without medication. There are many things that you could do to keep your blood pressure normal. Let us have a look at the various remedies that will help you in reducing blood pressure fast. These simple home remedies may reduce your need for medication. Less medication means less side effects.
✦ Change in Diet
In today’s fast-paced life, people tend to stick to a junk food diet. Fast foods are high in salt content, and contain high levels of fats and cholesterol too. Such a diet does more harm than good, and leads to high blood pressure. In order to decrease blood pressure quickly, one needs to reduce the amount of salt intake in his/her diet. Do not eat fried foods, and start eating light and healthy. You should eat potassium rich foods like raisins, figs, apricots, bananas, etc., that help balance the amount of sodium in the body. You should eat more of fresh foods like vegetables, fruits, whole grain meals, and fish (avoid fish that are high in mercury). This will help you get the required nutrition in your diet as well as provide you with the helpful antioxidants and omega 3 fatty acids that keep your heart healthy.
✦ Breathing Right
Slow breathing helps you relax. It calms your mind and lowers your heart rate. This is why you should learn some useful breathing exercises that help you breathe right. Every time you are stressed, and feel your blood pressure rise, move to a quiet corner. Sit in a relaxed position and breathe in through your nose. Do not allow your chest to rise, but make your stomach move. Breathe in and count till 8 in your mind. Now, release your breath within the count of 8. This will help calm your mind and lower your heart rate. It will lower blood pressure immediately at home as well as in office. Apart from this, you should try meditation, yoga, pranayama, and massage, and should take a short nap during the day to keep your blood pressure in control.
✦ Water Magic
It is very important to drink 8 to 10 glasses of water every day to keep your blood pressure low. Water helps flush away harmful toxins in the blood that cause increase in pressure. Also, it helps flush away excessive salts that cause rise in blood pressure.
Regular exercising, like a light aerobic practice for 15 to 20 minutes daily will help keep the blood flow normal. Do not go in for heavy duty exercises, but more of cardio workouts, which will keep your blood pressure in check.
✦ Change in Lifestyle
You should stop smoking and drinking as it causes high blood pressure. These habits seriously affect the process of absorption of nutrients in the digestive system. Low supply of nutrients results in several health problems. Excessive smoking and consumption of alcohol tends to damage the arteries. This causes circulation problems and increase in blood pressure. So, stay away from smoking and heavy drinking.
How to Reduce Blood Pressure Naturally
Apart from the above regular lifestyle changes that you should follow, there are a few more remedies that will help your blood pressure get back to normal quickly and naturally.
➺ You should eat more of oranges and other citrus fruits high in vitamin C (an antioxidant vitamin). This is an effective method of lowering blood pressure in a few days. You should eat oranges on an empty stomach, in case you suffer from very high blood pressure.
➺ Watermelon is another fruit that helps reduce blood pressure. Sprinkle some black pepper powder over the juice or the pieces. Consume the fruit regularly, and find your blood pressure reduced in a few days.
➺ You should chew on a clove of garlic on empty stomach. If you want, you can drink a glass of water to swallow the chewed clove. Garlic contains allicin that helps in lowering cholesterol, thus, helping in controlling high blood pressure to a great extent.
➺ Celery has mild diuretic properties that helps reduce blood pressure. You should eat at least 4 stalks of celery daily to observe results. Fruits and vegetables are rich in fiber, which can help lower your blood pressure.
➺ You should apply a few drops of lavender essential oil on a handkerchief, and breathe in the aroma every time you feel your blood pressure rise. This will have a relaxing effect on your mind, and help reduce high blood pressure immediately. However, the effect is temporary.
➺ Listen to soothing and calming music, and meditate. This will reduce the stress and control the pressure in your arteries. Jog, walk, dance, etc. to keep your body active and improve circulation to your heart.
So, this is all about how to lower blood pressure quickly at home. A healthy diet, regular exercise, no smoking, no alcohol, and drinking plenty of water will help keep your blood pressure in control. Do follow your doctors instructions and advice to lower hypertension as well. The above remedies are a part of an alternate treatment that you should follow along with your doctor’s advice.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.