7 Ways To Lower Your Blood Pressure Naturally

High blood pressure or hypertension is also known as the “silent killer” because initially the patients do not have any health problems. It is often only discovered when apparent health complications arise. Thus, World Health Organization figures show that 44.2 percent of adults in Europe suffer from high blood pressure, and in United States more than 100 millions of Americans suffers from a high blood pressure.

If you have high blood pressure, it is important that you monitor it regularly with the help of your pharmacist and doctor, and have it regularly measured at home. Home pressure measurement is very useful, the results obtained are most relevant, as they are measured in everyday real-life conditions without the arousal that can occur when attending a doctor’s office. It is measured in different parts of the day and the results are recorded in the Pressure Measurement Log, which is an excellent indicator of the actual situation. Show this Diary to your doctor or pharmacist.

Of course, by changing your life habits, you influence the stabilization of pressure. Find out below how to lower your blood pressure naturally and quickly.

How Do You Know If You Have High Blood Pressure?

Blood pressure can be elevated for many reasons, the most common being obesity, high salt intake, too little movement, stress, birth control pills and more.

To find out if you have high blood pressure, you should measure it regularly for two weeks at the same time of day.

If the systolic pressure (upper value) is 140 mm Hg or higher and the diastolic pressure (lower value) is 90 mm Hg or higher then you have high blood pressure.

How to Reduce Blood Pressure?

Elevated blood pressure can be controlled and maintained to normal values using medications prescribed by your doctor.

In addition, there is ample evidence that the best remedy is a healthy lifestyle, that is, moderate physical activity and dietary care.

There are some foods that have pharmacotherapeutic properties and contain substances that directly lower blood pressure. What foods are best to reduce blood pressure? Discover below.

1. Blueberries

blueberries-to-reduce-blood-pressure

You can mix blueberries in a delicious yogurt

Just one serving of blueberries a week can help reduce the risk of high blood pressure. The Academy of Nutrition and Dietetics published research findings showing that, by consuming blueberries, blood pressure decreased by five percent in just eight weeks, and blood flow increased by as much as 69 percent due to vascular enlargement.

Blueberries, like other berries, contain a low glycemic index as well as natural compounds called anthocyanins that regulate blood sugar and protect against hypertension. They also contain significant amounts of cholesterol-lowering pectin.

Blueberries are very easy to add to the menu. For breakfast, you can add them to cereals, grind them with a stick mixer and add them to yogurt, or you can also make blueberry and banana juice. This beverage is packed with potassium, probiotics and dietary nitrates that are responsible for lowering blood pressure.

JUICE PREPARATION: Put in a blender a cup of blueberries, chopped banana, a cup of low-fat yogurt and a cup of young spinach.

Mix it all together and have it for breakfast or a healthy snack.

There is also blueberry leaf tea that is recommended for people suffering from high blood pressure.

TEA PREPARATION: Boil 60 grams of dried blueberry leaves for half an hour in a liter of water.

Take a few glasses of this tea a day. If you also add some ice, this will be a perfectly refreshing drink during warmer days.

In addition to blueberries, aronia is a true treasure trove of biologically active compounds and its effect is many times greater than other berries. You can always eat a handful of fresh aronies or drink a glass of natural juice.

2. Celery

celery-to-lower-blood-pressure

Celery is rich in fibers that strengthen the circulatory system

It seems like celery is a vegetable created exactly for the natural lowering of blood pressure. It is rich in fiber and contains active substances that relax the muscles in the walls of the arteries, thereby lowering blood pressure and strengthening the entire circulatory system. By introducing a root, stalk or celery leaf into your daily diet, you will soon feel its positive effect.

Although celery also contains sodium which raises blood pressure, it is present in small amounts (one stalk contains 35 mg sodium) so it will not adversely affect your health.

Celery juice is recommended for lowering blood pressure.

PREPARATION: Put 2 green apples, 6-8 celery stalks, fresh cucumber, half a lemon and an inch long ginger in the blender.

Mix it all together and have it for breakfast or a snack.

 

3. Garlic And Onion

garlic-and-onion-for-a-lower-blood-pressure

If you have high blood pressure after measuring, eat two cloves of garlic immediately

Fresh garlic has all the properties that can help control blood pressure, while reducing cholesterol.

If after measuring you have high blood pressure, immediately chop two garlic cloves and eat them. Garlic releases a chemical compound of hydrogen sulphide, which promotes good blood flow and reduces pressure on the heart.

For a healthy beverage add 5-6 drops of garlic juice in 4 tablespoons of water and drink it twice a day.

Like garlic, onion can be used to lower blood pressure. Try to eat at least one medium sized onion a day. You can also make a curative mixture of onions and honey.

PREPARATION: Mix half teaspoon of onion juice and half teaspoon of honey. Eat this preparation twice a day to lower your blood pressure.

 

4. Honey

honey-to-reduce-blood-pressure

Honey also has a calming effect on blood vessels and can help reduce high blood pressure. You should get into the habit of consuming one to two teaspoons a day, especially in the early morning on an empty stomach, and you can also make a healthy honey mixture.

PREPARATION: Mix a tablespoon of honey, a tablespoon of ginger juice and two teaspoons of cumin seeds. Eat this preparation twice daily.

You can also always reach for ampoules with royal jelly, which is valued as a unique natural source for strengthening the body. Before use, you just need to pierce the ampoule, break off its tip and shake it into the glass.

5. Banana

lower-blood-pressure-with-banana

With banana you can prepare healthy juices, ice creams or add them to cereals

Banana is a rich source of potassium that helps control blood pressure, maintains the balance of electrolytes and fluid in the body, and promotes the elimination of salts from the body through urine. How effective potassium is in lowering blood pressure can be seen by the way blood pressure medicines work by keeping it in the body.

Bananas also have low sodium levels and are free of cholesterol, which is positive for people with high blood pressure. Try to eat one to two bananas a day or prepare healthy juices as bananas are a great base when making them. And you can always make healthy banana ice cream.

Banana is a rich source of potassium that helps control blood pressure, maintains the balance of electrolytes and fluid in the body, and promotes the elimination of salts from the body through urine. How effective potassium is in lowering blood pressure can be seen by the way blood pressure medicines work by keeping it in the body.

Bananas also have low sodium levels and are free of cholesterol, which is positive for people with high blood pressure. Try to eat one to two bananas a day or prepare healthy juices as bananas are a great base when making them. And you can always make healthy banana ice cream.

PREPARATION: Add one frozen peeled banana and low fat yogurt to the blender. Mix everything together and add a teaspoon of honey as needed. You can sprinkle bits of nuts or berries on the resulting ice cream.

 

6. Nuts

nuts-as-a-healthy-snack

Nuts are high in calories, so be careful with their amount

Nuts contains magnesium, which successfully reduces stress, the control of which is also important in regulating blood pressure. It is recommended to eat two handfuls of nuts such as almonds, nuts, hazelnuts, peanuts and cashew nuts daily.

They are also rich in unsaturated fatty acids, which are extremely good for the heart. The best option is they are raw rather than roasted in oil and salted.

QUICK HEALTHY BISCUITS: Crush two ripe bananas and add about 200g of ground nuts and optionally dried fruit. The mixture should be firm enough to form round flat biscuits about 1/2 cm thick. Preheat the oven to 180 ° C and bake them for about 15 minutes until golden.

 

7. Fish

fish-omega-3-fatty-acids

The more oily the fish, the richer the source of omega-3 fatty acids

Fish contains omega-3 fatty acids, which are essential for anyone who has problems with the heart and circulatory system. Unsaturated fatty acids in fish improve the blood’s fluid properties and prevent blood cells from sticking together.

People with high blood pressure are advised to eat as oily fish as possible such as mackerel, anchovies, sardines or tuna twice a week.

You can also add fish oil to your diet, which slightly reduces blood pressure and protects blood vessels. If you are not a fan of the sea, you can consume omega-3 fatty acids in tablet form as a dietary supplement. One such supplement is Omega-3 Wild Alaskan Fish Oil, which contains fish oil concentrate with no added sugar, salt or starch.

Here Are Some Helpful Tips In The End:

  • eat one serving of fruits and vegetables a day
  • use skim milk
  • consume up to two servings of meat and meat products daily (one serving is palm size)
  • choose less fatty meats such as turkey and chicken
  • use fruits, nuts, seeds and integral crackers as a dessert
  • avoid cookies and cookies
  • reduce the intake of salts and foods with a high concentration of salt (bread, pastries, meat and meat products, canned vegetables)
  • use pepper, pepper, clove, cinnamon, garlic and onion as a substitute for salt
  • increase your intake of vegetables, legumes, brown rice and integral pasta

Thus, blood pressure can be controlled relatively easily by healthy eating, exercise and smoking cessation.

We hope that you will try at least some of the mentioned natural remedies and that they will have a positive effect on your health. With their application, it is important to follow the doctor’s instructions, regularly check up and regularly measure pressure at home.

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