Home Remedies for High Blood Pressure

Last Updated On: 23 April 2021

High blood pressure is not only an inconvenience to living a good life but also the root cause of a lot of serious diseases. So in order to lead a healthy happy life we must control our blood pressure. In this article we are going to talk about some home remedies for high blood pressure.

The normal blood pressure of human beings is 120/80 mmHg. Anything lower than that is low blood pressure and higher than that is high blood pressure. If your blood pressure is 140/90mmHg or higher for a long period of time then you have high blood pressure and you should do something about it. If blood pressure stays high for a long period of time it can cause sclerosis, nerve damage, heart attack, a stroke which can eventually lead to death. So it is essential to keep your blood pressure within the recommended limit.



Home Remedies for High Blood Pressure:

Some home remedies for high blood pressure are given below:

1. Eat Healthy:

We are what we eat. Our eating habits are getting worse day by day. Processed food took place of fresh vegetables. We are eating way more oil than necessary. As a result heart disease is the number one killer in most countries. The best way to control blood pressure is to eat whole plant foods. Vegetables, fruits, legumes. Cut or decrease dairy, sugar and processed food from your diet. Drink a lot of water. Water is the key to good health.

There are also some extra steps you need to take if you have high blood pressure. Sodium makes your blood pressure go high. So you need to cut down sodium. This includes any type of salt, soy sauce, chips etc. You also need to cut down any type of fat consumption. Cut out junk food and fill your body with healthy nourishing foods. You will see the difference yourself.

2. Sleep Well:

If our body is a machine then sleep is what repairs it. When we sleep our body slows itself down and repairs it. Melatonin hormone controls your body’s circadian rhythm or internal clock. If you have an irregular sleeping pattern then the production of melatonin will hamper greatly. This will cause your body to react badly.

Cortisol is our body’s main stress hormone. When we don’t get enough sleep our body gets stressed and releases cortisol. If cortisol gets released like this on a regular basis we can get severe fatigue, depression, anxiety, muscle loss, new or worsen high blood pressure. It’s understandable if you have to stay awake whole night for work or study once or twice. But doing this regularly will hamper your body. So to keep yourself healthy and happy get a proper sleep.

3. Stop Bad Habits:

As we grow up we may pick up a few habits that are not only useless but also bad for our everyday life. Take smoking for example. Smoking does not serve any purpose but it completely wrecks our body. Smoking for a long period of time can cause sclerosis, heart blockage, Stroke. So if you want your blood pressure to go down give up smoking today. A lot of people like to drink coffee and there is nothing wrong with that but if one drinks more can two cups a day it could lead to some complications. Caffeine is a stimulant. Too much caffeine can cause heart palpitation, insomnia, anxiety. To stop this you need to decrease caffeine intake. That includes coffee, energy drinks, some tea. Cutting down caffeine will make you a lot calmer.

4. Exercise:

A lot of people nowadays have desk jobs. Even in our homes most of us lay or sit around all day. That is why obesity is a worldwide epidemic. Obesity means there is way more fat in your body than it needs to be. All these fat is clogging your arteries, blocking your heart, making the risk of stroke higher. To maintain a healthy and fit body we must exercise. When we exercise our body goes through a lot of changes. Our muscle gets stronger, bone denser. Exercising regularly can make our immune system stronger. But most importantly regular exercise can keep cardio-vascular diseases at bay by maintaining blood pressure. The lack of physical exercise causes coronary heart diseases, breast cancer, colon cancer, type-2 diabetes. Overall, physical inactivity causes 9% of premature death worldwide.

So now we know that physical exercise is essential for our well-being. But what kind of exercise is the best for maintaining blood pressure level. The best exercise for this cardio. Running, jumping, climbing stairs, swimming is some of the cardio exercises. But if you have any kind of injury cardio might not be the best option for you. In that case you can try Yoga, Pilates or walking. After all, you should do what is best for you.

5. Meditation:

If exercise is necessary for keeping your body healthy then meditation is what will keep your mind healthy. We live in a stressful world. There is always a deadline, last minute report, sick child. All of this can pile up and manifest into something serious. So you need to let off some steam. Not by drinking or sudden bursts of anger but by meditating. Some people find it difficult to be left alone with their thoughts. There are lots of different ways of meditation. Concentration meditation, mindfulness meditation, tai chi, qigong, walking meditation and so on. If you are a beginner then you will find guided meditations very helpful. You don’t need much time. Even ten minutes every day can show good results.

When we get stressed our body produces cortisol hormone which is responsible for making your blood pressure high. So if you want to lower your blood pressure you have to lower your cortisol level first and meditation is a great tool for that. Meditation can help you with anger issues, anxiety, stress. So if you want to live a better life include meditation in your daily routine.

6. Hot Shower:

Taking a hot shower after a long day is not only super soothing but it also has some health benefits. Hot water can relax your muscles and make you feel good. People who have back, neck or shoulder pain have found hot showers quite soothing. A hot shower can help lower blood pressure and help with weight problems but most importantly hot showers can help with stress. A lot of people find showers relaxing. That’s because showers involve both routine and self- care not to mention they keep you clean. If you have a problem taking a hot shower you can take a warm bath. Add some salt in the bathtub for extra measure.

7. Build Good Habits:

Human beings are creatures of habit. It is not enough to quit bad habits but it is also important to form good habits. If you are a student or if you work full time then you might think that you don’t have any extra time to spend. But the time you spend on yourself is not really a waste of time and it will help you in the long run.

First of all, you need to cook more at home. Eating out every day can raise your cholesterol level. Include more vegetables and fruits in your diet and cut down red meat. Alcohol and caffeine consumption should be limited. Smoking should be avoided at all cost. Try to include exercise and meditation in your daily routine. Do things that make you happy like spending time with family and friend, reading your favorite book. After all, all these little things add up and make a huge impact on our lives. At first all these changes will feel like a chore but over time they will become a part of your daily life.


High blood pressure can not only lead to something serious but also can make our everyday life worse. Prevention is better than cure. Once you have chronic blood pressure if have to take medication for it. So try to control it before it gets too late. You might need to make some lifestyle changes in order to control your blood pressure but nothing can be more important than your health. Over time you will see how much of a difference all these changes make in your life. If you have a history of heart diseases in your family then you should be careful while there’s still time. Coronary diseases can be a silent killer.

You don’t have to do all these in a single day. First start by eating healthy and start working out on weekends and then start to add more things. Remember your health is your biggest asset and high blood pressure can slow you down a lot. If you don’t want to die an untimely death then you better start taking care of your health. This way you can live a long and fulfilling life.

(Last Updated On: April 23, 2021)
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