While prescription medications can lower blood pressure, they can cause side effects like leg cramps, dizziness, and insomnia. Fortunately, most people can lower blood pressure naturally without medication with home remedies for low blood pressure (called hypotension). Get to a healthy weight first (these tips can help you get there). Then try these strategies to lower your risk of heart disease.
High blood pressure contributes to more than 15% of deaths in the United States.
some points are given below these points are helpful to control hypertension
1. Go for a walk
Exercise helps your heart use oxygen more efficiently, so it doesn’t have to work as hard to pump blood. Hypertensive patients who exercised at a brisk pace lowered blood pressure by almost 8 mmHg over 6 mmHg, the study found.
2. Take a deep breath
Slow breathing and meditative practices such as qigong, yoga, and tai chi lower stress hormones, which raise renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night for low pressure. Inhale deeply and expand your belly. Exhale and release all your tension. (Try these stress-busting yoga poses to relieve tension.)
3. Pick potatoes every day
Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, Ph.D., RD, professor of preventive medicine at Northwestern University Feinberg School of Medicine. Try 2,000 to 4,000 mg of potassium daily, she says.
4. Be smart about salt
Certain groups of people — the elderly, African-Americans, and those with a family history of high blood pressure — are more likely than others to have pressure that is particularly sensitive to salt (or sodium).
5. Enjoy chocolate
Dark chocolate varieties contain flavanols that make blood vessels more elastic and increase the chances of low blood pressure. In one study, 18% of patients who ate it every day noted a drop in blood pressure
6. Take a good supplement
In a review of 12 studies, researchers found that coenzyme Q10 lowered blood pressure by up to 17 mmHg over 10 mmHg.
7. Drink light alcohol
According to a review of 15 studies, the less you drink, the lower your blood pressure, up to a point. A study of women at Brigham and Women’s Hospital in Boston, for example, found that light drinking (defined as a quarter to a half of a drink per day for a woman) may actually lower blood pressure more than not drinking per day .
8. Relax with music
They asked 28 adults who were already taking medication for high blood pressure to listen to relaxing classical, Celtic or Indian music for 30 minutes a day while breathing slowly.
I think First, get to a healthy weight. Then try these strategies to lower your risk of heart disease.
