How to Lower Blood Pressure Naturally Fast Without Drugs
What Are High Blood Pressure and Prehypertension?
Blood pressure also known as hypertension is the pressure exerted by the blood on the wall of blood vessels. It is measured by sphygmomanometer, and the normal blood pressure for human beings should be 120/80 mmHg. The higher number or the number on the top (120) is the systolic pressure; while the lower number (80) is the diastolic pressure. Systolic blood pressure is the highest pressure exerted by the blood on the wall. If your blood pressure is between 120/80 mmHg and 139/89 mmHg, then you have prehypertension. This means that you do not have high blood pressure now but are likely to develop it in the future unless you adopt the healthy lifestyle changes mentioned later on. Continue to read tips on how to lower blood pressure naturally fast without drugs.
There are several factors that lead to hypertension, which is one of the major causes of heart diseases, kidney disease, and blindness. Therefore, lowering high blood pressure is only wise to prevent heart diseases. While the causes are plenty, the main culprits in today’s world are – smoking, excess salt in one’s diet, obesity, lack of physical activity, stress, overweight issues, genetics, and excess alcohol consumption.
How To Lower Systolic Blood Pressure Naturally And Quickly Without Medication
Blood pressure is considered high, when two consecutive readings above 140/90 mm Hg are observed. Although medications that reduce blood pressure are available, their effect is temporary and one has to follow the medications lifelong. Additionally, there are numerous risks of high blood pressure medications. Thus, natural ways to lower blood pressure are a better option as they reduce blood pressure naturally and quickly. Some of the ways are given below:
Maintain a healthy weight
– Check with your health care provider to see if you need to lose weight.
– If you do, lose weight slowly using a healthy eating plan and engaging in physical activity.
Be physically active
– Engage in physical activity for a total of 30 minutes on most days of the week.
– Combine everyday chores with moderate-level sporting activities, such as walking, to achieve your physical activity goals.
Follow a healthy eating plan
– Set up a healthy eating plan with foods low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low fat dairy foods.
– Write down everything that you eat and drink in a food diary. Note areas that are successful or need improvement.
– If you are trying to lose weight, choose an eating plan that is lower in calories.
Reduce sodium in your diet
– Choose foods that are low in salt and other forms of sodium.
– Use spices, garlic, and onions to add flavor to your meals without adding more sodium.
Avoiding drinking alcohol or use only in moderation
– In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet.
– If you drink alcoholic beverages, have only a moderate amount i.e. one drink a day for women, two drinks a day for men.
Take prescribed drugs as directed
– If you need drugs to help lower your blood pressure, you still must follow the lifestyle changes mentioned above.
– Use notes and other reminders to help you remember to take your drugs. Ask your family to help you with reminder phone calls and messages.
Top Tips on How to Lower Blood Pressure Naturally Fast Without Drugs
Let us have a look at these tips and natural remedies that will help in lowering blood pressure quickly at home:
Yoga is considered one of the best natural blood pressure reducer. Though the benefits of yoga have recently become popular, it has been practiced since ages. While doing any exercise the need of blood and oxygen increases. This is not the case while doing yoga. The asanas of yoga have less oxygen and blood requirement. Yoga helps reduce the strain on mind, thereby helps reduce blood pressure. It not only gives mental peace, but improves the functioning of the body organs, including the brain and the heart.
Other than yoga, regular exercises can also help maintain blood pressure. These regular exercises include cycling and walking. Exercises may also reduce the intake of high blood pressure medication. It is recommended that if you are suffering from high blood pressure, you should not exercise excessively, as this may worsen your health. Get your exercise plan from your physician and follow it regularly.
High blood pressure patients need to make quite a few modifications to their diet. The diet should contain magnesium, calcium, potassium and garlic supplements. High blood pressure patients should strictly avoid salt consumption, as sodium is an important factor that increases the blood pressure. Proper diet that includes a variety of fruits and vegetables improves the cardiovascular health.
Dark chocolate and the food products made from it have proved to reduce blood pressure. The component of dark chocolate called flavanol, has high levels of cocoa that has health benefits. Chocolate confectionery and cocoa drinks are linked to lower blood pressure. It is researched that dark chocolate helps to reduce blood pressure only after a certain age. You have to control the extra calories gained by eating dark chocolate. The amount of consumption of cocoa should be limited. Consult a professional for the amount of dark chocolate and other information, before you go for this option of natural blood pressure reducer.
High blood pressure is called a silent killer, as it may give rise to severe health consequences. However, medications used for high blood pressure come with a host of risks and side effects and thus, it is recommended that your go for natural ways to reduce blood pressure and use remedies that help lowering blood pressure quickly at home.
Foods, Vegetables, Fruits and Herbs that Lower Blood Pressure Fast
There are many foods, vegetables, fruits and herbs that lower blood pressure fast. Rather than going for artificial medication, it is better that you opt for natural foods, vegetables, fruits and herbs to lower your blood pressure naturally and quickly. The best way to avoid high blood pressure, is to start consuming a balanced diet which is filled with foods and herbs and also start exercising on a regular basis. Fruits and vegetables are an essential part of diet for hypertension. They provide a range of nutrients, such as vitamins, minerals and antioxidants which help in lowering the blood pressure.
The list of foods, vegetables, fruits and herbs that lower blood pressure naturally given below is useful for people who are trying to control this situation.
According to the latest reports from the latest medical universities in the world, people who consume more than 800 mg of spinach per day have a very low chance of suffering from high blood pressure. Spinach is an excellent source of folate and magnesium. Both of these constituents help in reducing blood pressure.
It contains a compound called ‘allicin’, which helps in reducing the risk of strokes and also improves heart health. It also helps in blood and liver detoxification.
This vegetable is mostly used as salad and trust me no other vegetable can make your salad so nutritious. It is a rich source of beta-carotene, which is the main antioxidant that fights heart diseases. It also contains vitamin C, folic acid, potassium and fiber. The darker the color of your lettuce, the more would be its nutritional value.
Many people are not big fans of avocados, but you can use them in making your favorite dips and sauces. Also lower the consumption of chips and eat carrots with dips. Avocados and carrots are a great source of potassium which helps in minimizing blood pressure.
One of the best herbs to cure low blood pressure, turmeric is a very popular herb from the Indian sub continent. It’s found in almost every Indian home. Not only is it an excellent wound healer, it also boosts metabolism, reduces cholesterol, regulates blood circulation and purifies the blood.
Fish is the best example of foods that lower blood pressure quickly. Salmon, cod, tuna and halibut are excellent sources of potassium which is good for the blood. Fish is a rich source of omega 3 fatty acids which keeps the heart healthy. While buying make sure you always select fresh fish.
Medical reports and journals often say that eating nuts like pistachios, almonds and walnuts is very good for the heart and it helps in keeping the blood pressure under control. People suffering from high blood pressure should consume nuts daily. They are a high source of saturated fats and antioxidants, both are considered good for the heart.
Chocolate lovers will love to know that flavonoids contained in it lower blood pressure by increasing the production of nitric oxide in the body. Nitric oxides helps the body muscles to relax which means more blood flow. Dark chocolate also keeps your cholesterol level under control. If you are overweight, make sure you eat only little chunks of chocolate which would be enough to lower your blood pressure.
Garlic chives come from the same family as garlic but are not as spicy as garlic cloves. They are a popular herb used in Asian cooking. They have a high content of vitamin C, beta carotene, potassium, vitamin A, and riboflavin. The oil of garlic chives is used for the treatment of wounds and cuts. Chives also make the heart healthy, regulate blood flow, and lower blood pressure.
Most people identify potatoes as a vegetable which increases fat levels in the body. But most of us overlook its health benefits and this vegetable is often prepared in unhealthy ways. Potatoes are a great source of potassium and fiber which is very healthy for your heart.
Oranges and Watermelon
You should eat more of oranges and other citrus fruits high in vitamin C. 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.
Including these vegetables and fruits in your regular diet will make it a heart-supportive diet. The method of cooking also plays an important role. If possible do not peel the skin of apples because the skin contains the maximum nutrients. You can only benefit from the vegetables if they are cooked in less oil. Increasing the daily intake of fruits and vegetables will surely go a long way in making your diet effective for lowering blood pressure. The tips on how to lower blood pressure naturally fast without drugs mentioned above will prove helpful to control your blood pressure.