If you are among those with a blood pressure reading above 140/90 mmHg, you are probably suffering from hypertension, also known as high blood pressure.
High blood pressure is a common problem among youngsters and adults. According to the Centers for Disease Control and Prevention, one-third of adults in the United States, approximately 70 million Americans, have high blood pressure. (1)
While most people have no symptoms to warn of their high blood pressure, some people do admit to experiencing headaches, blurry vision, ringing in the ears, or hearing their heartbeat in their ears.
High blood pressure may lead to disastrous consequences such as cardiovascular diseases, aneurysms, kidney failure, vision changes or vision loss, and cognitive decline. High blood pressure accounts for more than 15 percent of deaths in the U.S.
Although prescription medications regulate your blood pressure, many medications can cause side effects such as dizziness, leg cramps, sexual dysfunction, fatigue, kidney failure, electrolyte imbalances, and insomnia.
- Visiting Your Healthcare Provider
- Home Treatment for Lowering Your Blood Pressure
- Tips for managing your blood pressure levels
Visiting Your Healthcare Provider
If you believe you have elevated blood pressure readings, you should be evaluated by your healthcare provider to confirm that your blood pressure readings are accurate and to discuss whether natural remedies are an option for decreasing your blood pressure.
If you already take antihypertensive medications (medications to lower your blood pressure), speak with your healthcare provider before adding any natural remedies to your current prescription medications.
Visiting your healthcare provider before beginning any exercise programs or strenuous activities is also advised.
If you are pregnant and have elevated blood pressure readings, see your healthcare provider or obstetrician immediately. Elevated blood pressure in pregnancy can be life-threatening for the mother and the fetus. Therefore immediate evaluation by a healthcare provider or obstetrician is necessary.
Home Treatment for Lowering Your Blood Pressure
Here are some simple home remedies you may undertake to lower your blood pressure naturally:
Method 1: Using Lemon Juice
Lemon juice helps to maintain suppleness and pliability of the blood vessels, thus reducing blood pressure. (2)
Lemon juice is also rich in antioxidants that help neutralize the harmful effects of free radicals. Moreover, lemon juice contains potassium which helps reduce the effects of sodium in the body, thus decreasing blood pressure.
Things you’ll need:
- Water - 6 to 8 ounces
- Lemon - 1
- Alternatively, lemon juice - 2 tablespoons
Squeeze a lemon into a glass of water
- Squeeze the juice of 1 lemon into a glass of water and drink it once a day, preferably in the morning on an empty stomach.
Method 2: Using Garlic
Garlic contains sulfur compounds like allicin, diallyl disulfide and diallyl trisulfide that help in lowering blood pressure and cholesterol in your body.
These compounds help relax the blood vessels by stimulating the production of nitric oxide and thus regulating blood pressure. (3)
- Consume 2 to 3 cloves of fresh garlic in the morning on an empty stomach once a day.
Cooking destroys allicin, the active compound in garlic. Garlic’s effects are most efficient when raw garlic is consumed.
Method 3: Using Apple Cider Vinegar
Acetic acid present in apple cider vinegar helps in reducing the blood pressure. (4) ACV also contains calcium, magnesium, and potassium which are minerals that are vital in decreasing blood pressure.
Single-Step Treatment: Mix ACV in 6-8 ounces of water and drink
- Mix 1 tablespoon of ACV in 6-8 ounces of water.
- Drink this concoction twice daily to decrease your blood pressure.
Method 4: Using Bananas
Bananas contain potassium which helps lessen the effects of sodium in the body, thus helping to decrease blood pressure level. (5)
Eat 1 to 2 bananas daily to decrease blood.
Tips for managing your blood pressure levels
- Cutting down on salt (sodium) is the first thing you must do to lower your blood pressure.
- Eat a healthy, balanced diet with lots of fruits and vegetables.
- Limit your alcohol and caffeine intake.
- Exercise regularly.
- Reduce your waistline by working off those extra pounds.
- Quit smoking.
- High Blood Pressure (Hypertension) Information. Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/index.htm.
- Kato Y, Domoto T, et al. Effect on Blood Pressure of Daily Lemon Ingestion and Walking. Journal of Nutrition and Metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003767/. Published 2014.
- Ried K, Fakler P. Potential of garlic (Allium sativum) in lowering high ... Integrated Blood Pressure Control. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4266250/. Published 2014.
- Na L, Chu X, Jiang S, et al. Vinegar decreases blood pressure by down-regulating AT1R expression via the AMPK/PGC-1α/PPARγ pathway in spontaneously hypertensive rats. European Journal of Nutrition. https://www.ncbi.nlm.nih.gov/pubmed/26476634. Published April 2016.
- Burnier M. Should we eat more potassium to better control blood pressure in hypertension? Nephrol Dial Transplant. https://www.ncbi.nlm.nih.gov/pubmed/29301002. Published February 1, 2019.
Summary of How to Lower Your Blood Pressure:
Download this infographic.