Easily accessible homemade remedies
to reduce blood pressure from high to normal blood pressure
High blood pressure plays a contributing role in about
20% of deaths worldwide, according to research. Although it comes with no noticeable
symptoms, high blood pressure increases the risks of leading silent killers like
heart attack and stroke, as well as aneurysms, cognitive decline, and kidney
failure. More than thirty percent of people having high blood pressure, do not
know that they have it and I was one of them. I never knew that my blood
pressure was high until I checked. Accordingly, you will never know except you go
for a check-up. Have you carried out medical checks on your blood pressure? If your
answer is NO, see a Doctor, many have died suddenly and it is blamed on
witchcraft or time of God!
If you discover that your blood pressure is high,
there are medications that can lower blood pressure. The irony is that
medications can also cause side effects such as leg cramps, dizziness, and
insomnia, resulting in exchanging one ailment with more than one others. Fortunately,
there are natural ways to bring down the blood pressure using home remedies and
not resorting to medication. These below strategies have been proven to have
helped many even the writer to reduce high blood pressure and it accompanying
other health risks.
1. Understand Blood Pressure Reading
- To start
with, you have to understand blood pressure reading. When a nurse or doctor
wraps the cuff around your upper arm and then announces two seemingly random
numbers, what happened? There are two forces pumping blood through the body, these
forces are known as systole and diastole respectively, these are the numbers
you see on the blood pressure reading. The systolic pressure is the upper
number – the higher number, while the second is the lower number and it is
called diastolic. The systolic number should be less than 120 for a normal
blood pressure, while the diastolic number should be less than 80. Anything
higher than that means you have entered pre-hypertension and hypertension.2. Blueberry Syrup - Syrup is one of the most favourite ways you can incorporating the benefits of herbs and spices into daily diet. The blueberry syrups that can be seen on grocery stores shelves may not be the best, but homemade syrups are wonderful because they are not for profit. Use it to give yourself a natural boost. Blueberries are rich in the flavonoid quercetin, it is also found in hawthorn. You can mix in elderberries for an extra heart healthy kick as well-surprise, surprise they’re good for more than just warding off the cold and flu! To make blueberry syrup, You will need… 8 tablespoons of dried blueberries or 4 tablespoons each of dried blueberries and elderberries, 4 cups of water, 1 cup of honey, a pot, strainer, and glass jar with an airtight lid
Add the
dried berries to the water and bring to a simmer over low heat. Continue to
simmer until the liquid is reduced by half. Strain the solids out, pressing on
them to extract any extra juices, and pour the liquid back into the pot. Stir
in the honey, warming the mixture just to ensure the two blends together
thoroughly. Here there are two different paths you can take. For thicker syrup,
heat the honey and berry juice over medium-high heat for 20 minutes. If you’d
rather not cook the syrup, and are ok with one that is slightly thinner, skip
this step. Once mixed, bottle and label and store in the refrigerator for up to
3-4 weeks. Take 1 tablespoon twice daily.
3. Physical Exercise – Exercise
really important for your health and should be number one on your list. Nothing
can replace what exercise does for the body, especially in the society where we
are becoming increasingly deskbound, it can take a bit more effort to get out
and get moving, but it’s worth it, especially if you have high blood pressure.
The heart is a muscle, and it will grow stronger with exercise. It becomes
easier to pump blood and takes less effort, keeping your heart in better
condition and lowering how much force it exerts on your arteries, thus lowering
blood pressure. Exercise is, in many cases, all that you need to get your blood
pressure back on track. A pleasant side effect of exercise is weight loss,
which also does your heart and arteries great favour. To do this, You will need… Willpower!
Try and get in at 30 minutes of exercise a day. You don’t have to run go to the road, in your house or compound, you do simple jumping and down, press ups, etc. click on these stress-busting yoga poses for the betterment of your health. Anything that makes your heart rate up and increases your rate of respiration. Make it a habit. You only get the benefits of exercise as long as you exercise.
4. Garlic Consumption – Garlic
contains allicin, one of the most beneficial high blood pressure remedies. A
study conducted by researchers from the Russian Academy of Medical Sciences
investigated the effects of time-released garlic powder tablets on men with
mild to moderate high blood pressure. The research showed that taking a
600mg time-released garlic tablet decreased blood pressure levels
As the body increases production of an enzyme
called angiotensin I-converting enzyme, or “ACE”, blood pressure
increases. Pharmaceutical drugs called ACE inhibitors work by blocking the
formation of this enzyme, but they have multiple side effects. Garlic contains
gamma-glutamylcysteine, a natural ACE inhibitor. This chemical, in
combination with the high allicin content, give garlic its ability to dilate arteries,
thereby lowering blood pressure.
You
will need… A fresh
clove of garlic (4 grams) contains 1% allicin. You can dice up one fresh garlic
clove daily and add it to your dishes, but it may leave you with rather
unpleasant breath. Garlic supplements are available in several forms such
as pills, powders, oils, and extracts ranging anywhere from 100 mg up to 5,000
mg. Since some garlic supplements contain little or no allicin, be sure to
check the label for adequate allicin levels. You can also buy pure allicin
supplements. In this case, follow the manufacturer’s dosage instructions.
If you choose garlic extract, take 600 to 1200 mg divided in three doses per
day.
Garlic is a natural blood
thinner (anticoagulant), taking it in combination with blood thinning
medications can be risky. So, if you are taking a blood thinner or an ACE
inhibitor blood pressure medication, be sure to consult your physician before
beginning garlic supplements
5. Eating Watermelon Every Morning –
Every morning, be faithful to watermelon, it can help to lower blood
pressure. There is an organic compound in watermelon called citrulline, an
a-amino acid, was first isolated from watermelon in 1914. Once consumed, the
body can convert citrulline to the amino acid L-arginine, which is a precursor
to nitric oxide. The citrulline found in watermelon is converted into arginine,
a chemical building block, which leads to the production of nitric oxide.
Nitric oxide dialogs with various cells and systems in your body that
regulates, among other things, how hard your blood gets pumped through your
entire body, also known as vascular systematic resistance. It will widen blood
vessels, which lowers vascular resistance, which ultimately lowers blood
pressure. Imagine trying to pump a certain volume of liquid through a small
opening versus a wider opening. The wider opening will allow it to flow
smoothly and easily-it’s the same with blood cells! You will need… 1-2 cups of
fresh watermelon
Every morning eat watermelon on an empty stomach. If you have a home blood pressure device, monitor yourself and observe the changes.
6. Ginger Cardamom Tea - A
study done in December of 2009 published in the Indian Journal of Biochemistry
& Biophysics gave a group of participants 1 teaspoon of cardamom powder
daily for several weeks. The results showed a significant reduction in blood
pressure. While further research is needed to pinpoint exactly why it seems to
help, it has still proven itself a useful home remedy for high blood pressure.
Combined with ginger and cinnamon, both warming spices that improve
circulation, you can make a lovely tea to help your heart get healthy.
Interestingly enough, black tea seems to improve blood pressure in some
instances. This is most likely due to the heavy concentration of flavonoid,
however if you have blood pressure that leans towards the more severe side of
the scale; the caffeine may do more harm than good. You will need…1/2 cup of water,
2-3 teaspoons of honey (or to taste), 1 teaspoon of cardamom pods, 1/2 teaspoon
ginger powder OR 2 teaspoons minced fresh ginger, 1 teaspoon of cinnamon powder,
1 ½ tablespoons black tea or 1 teabag, 1/2 cup milk, Mortar and pestle
Crush the cardamom pods to release the oil-there’s no need to grind them finely. In a saucepan combine all the ingredients except for the honey. Bring to a boil, then simmer for 6-9 minutes until you get a rich caramel brown color. Stir in honey and then strain into a mug and enjoy! Drink 1-2 times daily.
7. Breathe Deeply - Slow breathing and meditative practices such as qigong, yoga, and tai
chi decrease stress hormones, which elevate renin, a kidney enzyme that
raises blood pressure. Try 5 minutes in the morning and at night for low blood
pressure. Inhale deeply and expand your belly. Exhale and release all of your
tension. (Try these stress-busting yoga poses to relieve tension.)
8. Eat Potassium Foods - Eating potassium-rich fruits and
vegetables is an important part of any blood pressure–lowering program, says
Linda Van Horn, PhD, RD, a professor of preventive medicine at Northwestern
University Feinberg School of Medicine. Aim for 2,000 to 4,000 mg of potassium
a day, she says.
Top
sources of potassium-rich produce to achieve low blood pressure include sweet
potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas,
cantaloupe, honeydew melon, and dried fruits such as prunes and raisins. Click
on this link for more on potassium rich foods https://www.algaecal.com/expert-insights/potassium-foods-list/
9. Curtail Salt Intakes - Certain groups of people—the
elderly, African Americans, and those with a family history of high blood
pressure—are more likely than others to have blood pressure that's particularly
salt (or sodium) sensitive. But because there's no way to tell whether any one
individual is sodium sensitive, everyone should lower sodium intake, says Eva
Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood
Institute. How far? To 1,500 mg daily if you want low blood pressure, about
half the average American intake, she says. (Half a teaspoon of salt contains
about 1,200 mg of sodium.)
Cutting
sodium means more than going
easy on the saltshaker, which contributes just 15% of the sodium in the typical diet. (For
more ways to reduce your sodium, see 6 simple
ways to lower your salt intake.) Watch for sodium in processed foods,
Obarzanek warns. That’s where most of the sodium in your diet comes from, she
says. Season foods with spices, herbs, lemon, and salt-free seasoning blends.
10. Indulge in dark chocolate - Dark chocolate varieties contain
flavanols that make blood vessels more elastic and increase the chances of low
blood pressure. In one study, 18% of patients who ate it every day saw blood
pressure decrease. Have half an ounce daily, and make sure it contains at least
70% cocoa.
11. Drink Coconut Water - Coconut water is found inside the
shell of green, unripe coconuts that retains its natural benefits in organic
and raw form. It contains potassium and magnesium, both of which relate to
regular muscle function, and of course, the heart is a big giant muscle. While
there have been some limited studies on the effect of coconut water on
hypertension, many people report anecdotally that it has helped lower blood
pressure. In studies, it seemed to particularly affect systolic blood pressure, or the force that takes place
when the heart pumps blood away from it. If you don’t have a problem with
coconut water, it may prove to be a solid remedy for you.
Drink 8
ounces 1-2 times daily. Morning is ideal if you drink it once a day, while
morning and night works well if you opt to drink it twice a day.
12. Refrain on Alcohol Consumption - The less alcohol you drink, the
lower your blood pressure will drop to a point according to a review of 15
studies. A study of women at Boston's
Brigham and Women's Hospital, for example, found that light drinking (defined
as one-quarter to one-half a drink per day for a woman) may actually reduce
blood pressure more than no drinks per day. Check out your body on alcohol for more insight.
One
"drink" is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of
spirits to achieve the goal of low blood pressure. Other studies have also
found that moderate drinking, up to one drink a day for a woman, two for a man can
lower risks of heart disease. "High levels of alcohol are clearly detrimental,"
says Obarzanek. "But moderate alcohol is protective of the heart. If you
are going to drink, drink moderately."
13. Switch to Decaffeinated Coffee – Scientists have long debated the effects of caffeine on blood pressure. Some studies
have shown no effect, but one from Duke University Medical Center found that
caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased
blood pressure by 4 mmHg, and that effect lasted until bedtime. For reference,
8 ounces of drip coffee contain 100 to 125 mg of caffeine; the same amount of
tea, 50 mg; an equal quantity of cola, about 40 mg.
Caffeine
can raise blood pressure by tightening blood vessels and by magnifying the
effects of stress, says Jim Lane, PhD, an associate research professor at Duke
and the lead author of the study. "When you're under stress, your heart
starts pumping a lot more blood, boosting blood pressure," he says.
"And caffeine exaggerates that effect." If you drink a lot of joe,
pour more decaf to protect your ticker with low blood pressure.
14. Take Hibiscus Tea – Lowering high blood pressure is as
easy as one, two, tea: Study participants who sipped three cups of a hibiscus
tea daily lowered systolic blood pressure by 7 points in 6 weeks on average,
say researchers from Tufts University—results on par with many prescription
medications. Those who received a placebo drink improved their reading by
only 1 point. The phytochemicals in hibiscus are probably responsible for the
large reduction in high blood pressure, say the study authors. Many herbal
teas contain hibiscus; look for blends that list it near the top of the
chart of ingredients for low blood pressure—this often indicates a higher
concentration per serving.
15. Work Reduction – Putting in more than 41 hours per
week at the office raises your risk of hypertension by 15%, according
to a University of California, Irvine, study of 24,205 California residents.
Doing overtime makes it hard to exercise
and eat healthy, says
Haiou Yang, PhD, the lead researcher. It may be difficult to clock out super early
in today’s tough economic times, but try to leave at a decent hour, so you can
go to the gym or cook a healthy meal, as often as possible for low blood
pressure.
16. Music Relaxation – Need to bring down your blood
pressure a bit more than medication or lifestyle changes can do alone? The
right tunes can help you get low blood pressure, according to researchers at
the University of Florence in Italy. They asked 28 adults who were already
taking hypertension medication to listen to soothing classical, Celtic, or
Indian music for 30 minutes daily while breathing slowly. After a week, the
listeners had lowered their average systolic reading by 3.2 points; a month
later, readings were down 4.4 points.
17. Seek Ways to Stop Snoring – Do you snore when you sleep? You may
not know, ask your partner. If you do, then get that snoring checked out. Loud,
incessant snores are one of the main symptoms of obstructive sleep apnea (OSA).
University of Alabama researchers found that many sleep apnea sufferers also
had high levels of aldosterone, a hormone that can boost blood pressure. In
fact, it's estimated that half of all people with sleep apnea have high blood
pressure. Check What Your Sleep Habits Say About
Your Health
If you
have sleep apnea, you may experience many brief yet potentially
life-threatening interruptions in your breathing while you sleep. In addition
to loud snoring, excessive daytime tiredness and early-morning headaches are
also good clues. If you have high blood pressure, ask your doctor if OSA could
be behind it; treating sleep apnea may lower aldosterone levels and improve BP.
18. Go for Soy or Milk Protein – A study from Circulation:
Journal of the American Heart Association found for the first time
that replacing some of the refined carbohydrates in your diet to achieve low
blood pressure with foods high in soy or milk protein, such as low-fat dairy,
can bring down systolic blood pressure if you have hypertension or
prehypertension.
19. Fabulous Fish Oil – You may have
seen or heard it somehow, that fish oil and its bountiful omega-3 fatty acids
are a beautiful thing when it comes to your heart. While studies have been
wishy-washy on whether or not it actually reduces the risk of heart attacks or
strokes, it has been viewed as successful when it comes to lowering blood
pressure, while also reducing triglycerides and increasing HDL (“good”)
cholesterol. Heart transplant patients have been given fish oil to reduce the
risk of hypertension following a transplant.
I prefer liquid fish oil taken in orange juice to the pills which can have some unpleasant side effects. Take the amount appropriate for you as indicated on the back of the bottle.
Remain Safe, Sound and Secured
Prince
Aloy Anyanwu
The
Helper of your Joy
Disclaimer: hsesintegritysolutions.blogspot.com does not in any
way guarantee any specific results for following any of the procedures outlined
in this site. The results will vary from individual to individual depending on
application. Articles, graphics, videos and any other materials in any form on
this blog are for information purposes only. They are not meant to substitute
professional advice on any subject matter.
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