How to Lower High Blood Pressure: 27 Proven Ways to Lower Blood Pressure Naturally

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Of course, there are things we can do to help ourselves control our high blood pressure. Lifestyle changes such as lose weight, quit smoking, decrease the amount of alcohol you drink, and cut back on caffeine. We also know that we need to make healthier food choices at mealtime. There are also other natural methods to lower your blood pressure without side effects, but today we would like to highlight some additional home remedies for high blood pressure for you to try at home. Here are 15 natural remedies for high blood pressure:.

10 ways to control high blood pressure without medication

They gave a group of participants 1 teaspoon of cardamom powder daily for several weeks. The results showed a significant reduction in 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. Every morning, be faithful to watermelon. Often times watermelon as viewed as a strict summer fruit, one for seed spitting contests and barbecues, but it can also help lower blood pressure.

Why does it help lower blood pressure? Watermelon contains an organic compound called citrulline. Nitric-oxide in the body relaxes the blood vessels causing your blood pressure to decrease.

A great natural remedy to enjoy. Start by eating nuts. Pistachio nuts, singled out among other nuts, seem to have the strongest effect on reducing blood pressure in adults. This is according to a recent review and scientific analysis of 21 clinical trials, all carried out between and To learn more about nuts to lower blood pressure — Click Here. It is widely used in China for the treatment of high blood pressure.

It also acts as a mild diuretic and rids the body of harmful excess fluid. I love eating onions raw or cooked. Onions like their cousin garlic pack a host of cardiovascular benefits. Onions contain a powerful antioxidant called quercetin. Quercetin helps lower blood pressure but also helps treat chest pain, angina, and also lowers the risk of stroke and heart attack. The secret to getting as much of this enzyme is eating the onions raw or lightly cooked.

CoQ10 is a naturally occurring enzyme. It contains antioxidants that are good for maintaining cardiac health. There are no known side effects of CoQ10 since it naturally occurs in the body. According to the Mayo Clinic , for the treatment of hypertension, take milligrams daily for weeks. Because people are spending less time outdoors people are becoming vitamin-d deficient.

Over 1 billion people to be exact. 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.

Fifteen natural ways to lower your blood pressure

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. To treat high blood pressure, doctors usually prescribe diuretics water pills to reduce the fluid volume; and vasodilators to relax the arteries to reduce the resistance of blood flow, or beta-blockers to turn down the pumping action of the heart. This effect may increase the elasticity of the blood vessels and thus lead to lower blood pressure readings.

In addition, 3nB appears to have some effect on areas and systems of the brain that control vascular resistance. Beetroot juice is a powerful medicine when it comes to lowering a high blood pressure. Some of its effects relate to the minerals it contains, such as potassium and magnesium, but its true pharmacological action is due to a high content of nitrates. When you drink beetroot juice, these nitrates are rapidly converted into nitrites by bacteria Veillonella and Actinomyces species that live on the surface of your tongue, and which are also present in saliva.

The nitrites are absorbed into your circulation, where they are used to make a gas called nitric oxide NO. NO is a cell-signaling molecule which has a powerful relaxing effect on small muscle fibers in your blood vessel linings.

This causes the blood vessels to dilate so that your blood pressure falls. To learn more about Beetroot Juice — Click Here. Pomegranate juice is an exotic way to lower your blood pressure. But if it is too tart for your taste, consider adding it to another drink. Pour some in a smoothie with raspberries, and add a banana for extra potassium. To learn more about Pomegranate Juice — Click Here. Though it is rather new to us here, Arjuna bark Terminalia arjuna is famous in Ayurvedic medicine, where the thick, red bark is the most widely used herbal cardiac medicine. Modern clinicians in the United States are using Arjuna for coronary artery disease, heart failure, high cholesterol and high blood pressure.

One study showed that this herb was as effective an antioxidant as vitamin E and that it reduced cholesterol in the human subjects quite substantially.

Considering its benefit for cholesterol, it is not surprising that it lowers blood pressure; many cases of high blood pressure in the United States are caused by cholesterol accumulation in the arteries. It is a great home remedy for high blood pressure.

More than patients diagnosed with peripheral artery disease, a condition associated with high blood pressure, were assigned to a flaxseed group or a placebo group. The former ate 30 grams of flaxseed every day for 6 months. Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure. A study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.

The low-carb diet lowered blood pressure by 4. The diet of low-fat plus the diet drug lowered blood pressure by only 0. A analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3. Increasing your potassium intake and cutting back on salt can also lower your blood pressure Potassium is a double winner: It lessens the effects of salt in your system, and also eases tension in your blood vessels.

However, diets rich in potassium may be harmful to individuals with kidney disease , so talk to your doctor before increasing your potassium intake. Here are a few:. Note that individuals respond to salt differently. Some people are salt-sensitive, meaning that a higher salt intake increases their blood pressure.

They can have a high salt intake and excrete it in their urine without raising their blood pressure The DASH diet emphasizes:. Most of the extra salt in your diet comes from processed foods and foods from restaurants, not your salt shaker at home Popular high-salt items include deli meats , canned soup, pizza, chips, and other processed snacks.

Fat is what gives food taste and makes you feel full. Cutting down on — or even better, cutting out — processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure. Make it a practice to check labels. According to the U. Food and Drug Administration FDA , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high Stopping smoking is good for your all-around health.

Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate In the long term, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation, and narrowing your arteries. The hardened arteries cause higher blood pressure. A study showed that children around secondhand smoke in the home had higher blood pressure than those from nonsmoking homes We live in stressful times.

Workplace and family demands, national and international politics — they all contribute to stress. Finding ways to reduce your own stress is important for your health and your blood pressure. There are lots of different ways to successfully relieve stress , so find what works for you. Practice deep breathing , take a walk, read a book, or watch a comedy. Listening to music daily has also been shown to reduce systolic blood pressure A recent year study showed that regular sauna use reduced death from heart-related events And one small study has shown that acupuncture can lower both systolic and diastolic blood pressure Mindfulness and meditation , including transcendental meditation, have long been used — and studied — as methods to reduce stress.

A study notes that one university program in Massachusetts has had more than 19, people participate in a meditation and mindfulness program to reduce stress Yoga , which commonly involves breathing control, posture, and meditation techniques, can also be effective in reducing stress and blood pressure. A review on yoga and blood pressure found an average blood pressure decrease of 3.

Dark chocolate has been shown to lower blood pressure.

But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation. The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels A study of 14, people found that individuals without hypertension who ate more dark chocolate had lower blood pressure overall than those who ate less dark chocolate Herbal medicines have long been used in many cultures to treat a variety of ailments.

Some herbs have even been shown to possibly lower blood pressure. Although, more research is needed to identify the doses and components in the herbs that are most useful Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications. People who experience sleep deprivation , especially those who are middle-aged, have an increased risk of high blood pressure There are many ways to help you get restful sleep. Try setting a regular sleep schedule, spend time relaxing at night, exercise during the day, avoid daytime naps, and make your bedroom comfortable The national Sleep Heart Health Study found that regularly sleeping less than 7 hours a night and more than 9 hours a night was associated with an increased prevalence of hypertension.

Regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension long term Fresh garlic or garlic extract are both widely used to lower blood pressure According to one clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets One review noted a study of 87 people with high blood pressure that found a diastolic reduction of 6 mm Hg and a systolic reduction of 12 mm Hg in those who consumed garlic, compared to people without any treatment A long-term study concluded in found that people who ate more protein had a lower risk of high blood pressure.

For those who ate an average of grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low-protein diet Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk. However, a high-protein diet may not be for everyone. Those with kidney disease may need to use caution, so talk to your doctor. With regards to vegetarian options, a half-cup serving of most types of beans contains 7 to 10 g of protein. Two tablespoons of peanut butter would provide 8 g

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