How to reduce high blood pressure naturally at home?
What is orthostatic hypertension?
Orthostatic hypertension, or postural hypertension, is a sudden increase in systolic blood pressure that occurs when a person stands up. Orthostatic hypertension is diagnosed by an increase in systolic blood pressure of 20 mmHg or more when you stand up, especially after sitting for long periods.
About 33 % of non-Hispanic white american adults have prehypertension and hypertension
29 scientifically proven ways to reduce high blood pressure naturally at home
1- Eat 1 to 4 cloves of fresh garlic a day or take 10 mg of allicin daily to reduce blood pressure 11/5 mm Hg within 1 to 3 months. Taking a garlic preparation or eating fresh garlic is an effective way to lower serum cholesterol and triglycerides by approximately 15% while increasing HDL (“good” cholesterol) levels at the same time.
2- Eat potassium-rich foods, like bananas, potatoes, dates, and avocados. Eat a banana a day. Daily banana consumption can reduce your blood pressure by 10 percent.
A portion is 80 grams, or roughly the size of one medium-sized fruit (apple, pear, orange, or banana)
3- Follow a salt free diet, limit salt in your diet because sodium can raise your blood pressure, sometimes dramatically. Follow the DASH diet, a diet low in sodium and high in potassium, magnesium and calcium.
Eat foods and nutrients that promote healthy blood pressure. These include omega-3 fats, magnesium, rutin, pistachio nuts, coenzyme Q10, vitamin D, french maritime pine bark extract (Pycnogenol®), anthocyanins, magnesium, resveratrol, acetyl-L-carnitine, and melatonin.
4- Eat magnesium-rich foods, like spinach, black Beans, quinoa, peanuts, almonds, cashews, and edamame
5- Take 600UI of vitamin D3 daily
6- Take omega 3s supplements, like fish oil. Take 300-600 mg of omega 3 (EPA and DHA) a day. Alternatively, eat fish high in DHA and EPA omega-3 fatty acids 2-3 times a week. These include: herring, mackerel, salmon, anchovies, bluefish, sardines
7- Eat foods high in anthocyanins, like acai berries, blueberries, blackberries, cherries, raspberries, cranberries, plums, prunes, red radish, red cabbage, eggplant, and grape juice
8- Take coenzyme Q10 (CoQ10) supplements. Take 100-300 mg of CoQ10 a day for one month to lower blood pressure
9- Take 100-200 milligrams of french maritime pine bark extract (Pycnogenol®) daily in single or up to four divided doses for 8-12 weeks to improve poor circulation, and decrease high high blood pressure.
10- Eat foods high in acetyl-l-carnitine, like fish, seafood, poultry, red meat (3 ounces of steak or ground beef contain 80 mg of carnitine), whole milk (one cup of whole milk has 8 mg of carnitine), cheese (1 ounce of cheese contains 1 mg of carnitine), and ice cream (½ cup of ice cream provides 3 mg of carnitine).
11- Eat foods high in melatonin, like bananas, cherries, pineapples, oranges, ginger, sweet corn, tomatoes, porridge oats, barley, and rice
12- Take 150-500 mg of resveratrol daily for 30 days to lower mean systolic and arterial blood pressure
13- Eat 80 grams of pistachio nuts (Pistacia vera, pistashki) daily to reduce high blood pressure fast
14- Eat foods high in antioxidants, like blueberries, acai berries, goji berries, elderberries, cranberries, artichoke, kidney beans, onion, gralic, pecans. Eat black, green, and red grapes to reduce hypertension, as they are high in antioxidants.
15- Take a rutin supplement, Rutin helps the body utilize vitamin C, can be used to treat hypertension, and can also reduce cholesterol levels.
16- Eat natural diuretic foods and dietary supplements, like watermelon, berries, grapes, ginger, onions, garlic, asparagus, parsley, celery, dandelion, hawthorn, juniper, and bell peppers.
17- Drink natural diuretic drinks, like dandelion root extract tea, hibiscus tea, nigella sativa tea, caraway tea, horsetail tea, thyme tea, green and black tea. Drink two cups of black tea a day. Drinking three cups of black tea a day can lower your blood pressure levels by an average of 2 to 3 points. Alternatively, drink 3 cups of hibiscus tea daily to lower systolic blood pressure by 7 points in six weeks.
Drink a cup of thyme tea a day. To make thyme tea simply put two teaspoons of fresh thyme leaves or 1 teaspoon of dried thyme in a small teapot, pour a cup of boiling water over the thyme leaves, cover and simmer for five minutes, strain into a mug and drink warm. Drink a cup of this tea daily for 30 days if your blood pressure is too high (between 160-180 mm Hg). However, if your blood pressure is higher than 180 mm Hg, drink a cup of thyme tea a day for two successive days and on the third day drink a cup of corchorus olitorius seeds tea (Jute mallow seeds tea or nalta jute seeds tea). To make corchorus olitorius seeds tea, simply put one teaspoon of corchorus olitorius seeds in a small teapot, add a cup of boiling water over the corchorus olitorius seeds, cover and simmer for 5 minutes, strain into a mug and drink warm. Do this for 30 days to get your high blood pressure down naturally.
18- Take a vitamin B-6 supplement
19- Drink one or two ounces of 80 proof distilled spirits to reduce hypertension, like gin, vodka, rum, or whiskey. Alternatively, drink 12-ounces of beer, 5-ounces of wine, or 8-ounces of malt liquor daily to reduce blood pressure. Alcohol is dehydrating and can lower blood pressure, even if you drink in moderation.
Take antihypertensive medications, like thiazide diuretics, beta blockers, calcium channel blockers, ACE inhibitors (angiotensin-converting enzyme inhibitors), ARBs (angiotensin II receptor blockers), and Renin inhibitors.
20- Take a water pill (a diuretic) to help flush excess sodium and water from the body. Common diuretics include: Furosemide (Lasix), Bumetanide (Bumex), Indapamide (Lozol), Methyclothiazide (Enduron), Chlorothiazide (Diuril), Ethacrynate (Edecrin), Chlorthalidone (Hygroton), and Hydrochlorothiazide HCTZ (Esidrix, Hydrodiuril, Microzide).
21- Take beta blockers to reduce your blood pressure. Beta blockers, like propranolol work by blocking the effects of epinephrine (adrenaline). When you take a single l dose of 80 mg of propranolol, the force and rate of the heart’s contractions decrease. This, in turn, decreases your blood pressure.
22- Take an alpha blocker, like Cardura (doxazosin mesylate), Minipress (prazosin hydrochloride), and Hytrin (terazosin hydrochloride). Alpha blockers cause blood vessels to dilate, thereby lowering your blood pressure. These medications are also used to treat prostate enlargement in men.
23- Avoid foods that are high in sodium, like ham, lunch meats, sausage, bacon, canned soups, bouillon, dried soup mixes, condiments (ketchup, salad dressings, soy sauce), snack foods (pretzels, peanuts, chips, popcorn), and frozen potatoes, rice, and pasta.
24- Avoid herbal supplements that can affect your blood pressure, like Ginseng (Panax ginseng and Panax quinquefolius), Arnica (Arnica montana), Ephedra (ma-huang), Ginkgo (Ginkgo bilboa), Bitter orange (Citrus aurantium), Guarana (Paullinia cupana), Licorice (Glycyrrhiza glabra)
25- Limit or stop drinking caffeinated beverages, avoid drinking black coffee. Reduce your daily caffeine intake to less than 400 milligrams. That’s roughly the amount of caffeine in 10 cans of cola, 4 cups of coffee, or 2 energy shot drinks.
26- Drugs that treat erectile dysfunction, like Viagra (sildenafil), Cialis (tadalafil), Staxyn, or Levitra (vardenafil) can lower your blood pressure temporarily; however, these drugs are not safe to take if you already have uncontrolled low blood pressure (hypotension) or if you take alpha-blockers.
27- Take a shot of cayenne pepper. Cayenne dilates your blood vessels and helps increase blood flow. This decreases blood pressure naturally. Alternatively, mix a teaspoon of cayenne into a mug of warm water, add a teaspoon of honey, stir and drink daily, preferably in the morning on an empty stomach.
28- Get fit and lose extra pounds. Blood pressure usually increases as weight increases.
29- Take two tablespoons of olive oil daily in the morning on an empty stomach to reduce your risk of heart disease and improve your blood pressure.
Verified by: Dr.Diab (March 20, 2018)
Citation: Dr.Diab. (March 20, 2018). How to reduce high blood pressure naturally at home?. Medcoi Journal of Medicine, 16(2). urn:medcoi:article20326.