Eat a healthy diet Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg .
Unfortunately there is no cure for high blood pressure currently, but you can take steps to manage it even without medication. Here are 7 ways to lower your blood pressure naturally: Exercise! Regular exercise is great for your overall well-being, and it can also help with lowering your BP.
According to research, adding certain foods like leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks may help you reach and maintain optimal blood pressure levels.
Medicines for high blood pressure
ACE inhibitors – such as enalapril, lisinopril, perindopril and ramipril. angiotensin-2 receptor blockers (ARBs) – such as candesartan, irbesartan, losartan, valsartan and olmesartan. calcium channel blockers – such as amlodipine, felodipine and nifedipine or diltiazem and verapamil.
While there is no cure for high blood pressure, it is important for patients to take steps that matter, such as making effective lifestyle changes and taking BP-lowering medications as prescribed by their physicians.
What causes high blood pressure? High blood pressure usually develops over time. It can happen because of unhealthy lifestyle choices, such as not getting enough regular physical activity. Certain health conditions, such as diabetes and having obesity, can also increase the risk for developing high blood pressure.
Citrus, such as lemon and limes, has been shown to reduce blood pressure and has the added benefit of adding a little flavor to a boring glass of water.
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure. Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure.
Bananas. Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg) of potassium. According to the American Heart Association (AHA) , potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.
Reactions to stress can affect blood pressure
The body releases a surge of hormones when under stress. These hormones cause the heart to beat faster and the blood vessels to narrow. These actions increase blood pressure for a time. There's no proof that stress by itself causes long-term high blood pressure.
There are several home remedies that can help manage high blood pressure levels, including reducing your sodium intake, staying active, decreasing stress levels, and limiting your intake of alcohol.
Walk and exercise regularly
Additionally, some research suggests that doing more exercise than this reduces your blood pressure even further ( 4 ). Bottom line: Walking just 30 minutes a day can help lower your blood pressure. Getting more exercise helps reduce it even further.
“It may take a month to six weeks to bring your blood pressure down by slowly raising your medication doses,” Durso notes. “Lowering blood pressure too quickly can cause dizziness and increase the risk for falls.” Report side effects. “Don't stop medications on your own,” warns Durso.
Egg consumption has no significant effects on systolic and diastolic blood pressure in adults.
What can I eat to lower my blood pressure immediately? While there's no miracle food that can lower blood pressure immediately, consuming a diet rich in vegetables, fruit, whole grains, nuts, seeds, and fish (and low in red meat, salt, and added sugars) may help lower blood pressure over time.
Pooled analysis suggested that ginger supplementation can reduced systolic BP (MD: -6.36 mmHg, 95% confidence interval [-11.27, -1.46]; I2 = 89.8%; P = . 011) and diastolic BP (MD: -2.12 mmHg, 95% confidence interval [-3.92, -0.31]; I2 = 73.4%; P = . 002).
Some of the best teas for high blood pressure include chamomile, lavender, rose, and hibiscus. These teas are known for their ability to lower blood pressure and improve heart health. You can enjoy any of these teas by steeping them in hot water for a few minutes. Then, simply drink and relax.
Honey has been linked to beneficial effects on heart health, including reduced blood pressure and blood fat levels.
Blood pressure is mostly a silent disease
Unfortunately, high blood pressure can happen without feeling any abnormal symptoms. Moderate or severe headaches, anxiety, shortness of breath, nosebleeds, palpitations, or feeling of pulsations in the neck are some signs of high blood pressure.