10 Ways on How to Reduce High Blood Pressure Naturally at Home

Hypertension (high blood pressure) is a common disease globally, the prevalence of hypertension in the world up to 10% to 20%. Common symptoms of hypertension include headaches, dizziness, and chest tightness.  High blood pressure can negatively affect your work, study, and life. Below are 10 effective ways on how to reduce high blood pressure naturally at home and easily.

  1. Lose weight.

Studies have shown that reducing a few pounds can have a significant impact on your blood pressure. Being overweight gives your heart extra work. Additional work can lead to high blood pressure. If one is overweight, losing weight may be enough to control the blood pressure within the normal range.

  1. Achieve how to lower your blood pressure through exercises

 A famous American cardiologist, Gerald Fletcher recommends that,  30 minutes of exercise a day, can effectively lower your blood pressure. Aerobic exercises are good and can reduce your systolic pressure. Reduce sedentary lifestyle and engage in the best choice of your favorite sports, such as walking, jogging, swimming, cycling, and stick to it.

  1. Practice yoga.

Yoga can relieve stress, lower blood pressure, and heart rate. Studies have shown that yoga breathing exercises can help reduce blood pressure. Yoga is as effective as any aerobic exercise. Experts believe that yoga has techniques that relax the body leading to reduced blood pressure.

  1. Drink less coffee.

 Although caffeine in coffee has human health benefits, too much caffeine can lead to high blood pressure. Drink fresh fruit juices instead. Some excellent juices include beetroot juice, low-fat milk, hibiscus tea, and cranberry juice. They have loads of potassium that help on how to reduce high blood pressure naturally at home

  1. Eating less salt is a good way on how to reduce high blood pressure naturally at home

 Reducing salt intake can significantly reduce your high blood pressure or hypertension. Dietary guidelines recommend that people with high blood pressure limit the intake of salt to less than 1,500 milligrams of salt per day (600 milligrams of sodium). Check the salt content in processed foods, to be sure of the recommended salt content. Avoid excessive intake of sodium.

  1. Eat Bananas

 Maybe you know that too much salt can raise blood pressure, but most people are not aware of the benefits of potassium to a human body. According to a study by the Dietary Guidelines for Americans, people with high blood pressure should eat high potassium content of foods to reduce blood pressure. About 4,700 mg of potassium for adults should be taken at least one day. High potassium content of foods includes: bananas (each 422 mg), potato skins (738 mg), orange juice (496 mg per cup) and fat-free or low-fat yogurt (531-579 mg).

  1. Quit smoking.

 Smoking is harmful to patients with high blood pressure.  Nicotine content in tobacco can cause temporary high blood pressure. Although smoking is not itself a direct cause of chronic hypertension, nevertheless, not smoking can help you lower blood pressure. Health Experts advise people to quit because it is good for their health. It is a good way on how to reduce high blood pressure naturally at home

  1. Drink less Alcohol.

 Moderate drinking is good for the heart. Drinking too much alcohol will result in high blood pressure. A study found that those suffering from high blood pressure increasingly raise it after consuming alcohol more than two drinks a day. If you must drink alcohol, it is best to eat food s, which might weaken its effect on blood pressure.

  1. Reduce stress.

 Too much stress can lead to elevated blood pressure. Effectively managing stress in your life helps you on how to lower your blood pressure naturally. You can choose some things that make you and your brain to relax, relieve tension and stress. Meditation, listening to soothing music can relax and relieve stress. When people are in the peaceful state, the systolic readings go down, and this reduces the blood pressure. Meditation can make you feel superb.

  1. Enjoy a dark chocolate.

Dark chocolates are known to contain flavanols that make blood vessels elastic. A study showed that 18% of those who ate it daily had their high blood pressure reduce. Dark chocolates have high amounts of cocoa solids (35%-99%) and, therefore, more health boosting than lighter chocolates. If possible, eat half an ounce of the dark chocolate daily.

Try the safe and effective ways on how to reduce high blood pressure naturally at home

Talk less immediately after a rigorous exercise as it gradually fades your heart rate.

 Your health, your choice! Be friendly to your heart to keep high blood pressure at bay.