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When it comes to home remedies for high blood pressure, you have plenty to choose from. But some are better than others. Read this post to learn some of the best home remedies to keep your blood pressure within a healthy range. Remember that these remedies do not replace prescription blood pressure drugs but are a great add-on as part of a healthy lifestyle at home.
The DASH Diet
“Let food be thy medicine and medicine be thy food.” -Hippocrates, the “Father of Modern Medicine”
In the case of high blood pressure, the DASH diet seems to have the true qualities of medicine. It has a measurable impact on the human body. But to get lasting benefits from this diet, you need to follow it for life.
The DASH diet was designed to lower blood pressure without drugs. Many research projects looking into this diet were funded by the National Institute of Health. Just after a few weeks of using this diet, you may notice that your blood pressure is slightly lower. When used long-term, the DASH diet can reduce systolic blood pressure (SBP) by 8-14 points. According to the DASH diet, you should limit your consumption of sodium to 1500-2300 mg daily, and enjoy grains, fruits, vegetables, and low-fat dairy. Fish, poultry, nuts, and seeds are also part of the diet. Red meat, sweets, and saturated fats should be eaten in small amounts only. More details about the DASH diet in this article.
Exercise Your Way To Lower Blood Pressure
Did you know that if you work out for 30 minutes most days of the week, regularly, long-term, you can decrease your blood pressure by 5-8 mmHg? If your blood pressure is elevated, working out often may help you avoid hypertension. If you already have high blood pressure, working out can help you keep the blood pressure within safe limits. However, if you stop working out, the blood pressure will increase again.
Working out reduces resistance in the arteries so blood can flow more easily. It increases nitric oxide, which helps expand and open up the blood vessels. While blood pressure rises during a workout, it returns to normal afterwards.
Choose a form of exercise that you enjoy. It could be walking, swimming, aerobic exercise, weight training, high-intensity interval training (HIIT), or a combination. For example, you can lift weights 2-3 times a week, and on alternate days, have a cardio or super cardio (HIIT) workout. Since it’s vital to work out often, get a fitness buddy or a fitness coach to help you stay on track with your routine. More details about the best workout routines in this article.
Eliminate Excess Weight
Did you know your blood pressure may decrease by 1 mmHg with each 1 kg (2.2 lbs) of weight you lose? Working out often, along with the DASH diet, can help you lose extra pounds. However, in some cases, there are still extra pounds left, and you need to take extra steps to achieve a healthy weight.
One secret is to track what you eat. Also, track your workouts. Recent studies found that the closer you track your diet and fitness with a smartwatch, a digital scale, or an app, the more weight you tend to lose. Tracking increases awareness, creates a habbit, and helps you set up and reach your goals.
One other way to lose weight is to practice intermittent fasting. The intervals vary from one program to program. But they are all based on choosing regular times to eat and fast. For example, you might want to eat during an 8-hour period and fast for the remaining 16 hours. Others may choose to eat one meal a day for 1-2 days every week. If you have blood sugar imbalances (either hypoglycemia or diabetes), it is best to talk to a doctor before skipping meals or fasting for a longer time frame.
Magnesium
Magnesium (Mg2+) has both a direct and an indirect impact on blood pressure. Mg2+ can help improve both SBP and DBP, based on research studies. Some studies used Mg2+ supplements and other studies evaluated magnesium-rich diets. Higher Mg2+ intake correlates with a lower risk of heart diseases, diabetes, and stroke. Mg2+ also promotes restful sleep, helps manage stress, and has antidepressant qualities.
Researchers suggest that Mg2+ supplementation above 15 mmol per day is needed to normalize high blood pressure in people with high blood pressure who do not take medication. For those treated with anti-hypertensive drugs, 15 mmol per day will lower high blood pressure.
Diuretics like loop diuretics (i.e. furosemide and bumetanide) and thiazide diuretics (i.e. hydrochlorothiazide and ethacrynic acid) increase the loss of Mg2+ in urine. Therefore, they actually promote magnesium deficiency. On the other hand, potassium-sparing diuretics (i.e. amiloride and spironolactone) reduce Mg2+ elimination.
To maximize benefits, use highly bioavailable forms of Mg2+ like magnesium bisglycinate and magnesium citrate/ionic magnesium. Magnesium oxide is poorly absorbed by the human body and high doses cause diarrhea. Magnesium-rich foods include pumpkin seeds, chia seeds, almonds, black beans, spinach, and other green leafy vegetables.
