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8 Effective Home Remedies For High Blood Pressure

8 Effective Home Remedies For High Blood Pressure

High blood pressure a.k.a the “silent killer” has reached near epic proportions in the U.S.   This dangerous condition affects a whopping 30 percent of Americans and leads to 60,000 deaths annually. High blood pressure or hypertension, has earned the moniker “the silent killer” [1] as it typically has no symptoms until after it has done significant damage to the heart and arteries. In fact, almost 20 percent of Americans who have high blood pressure don’t even know they have it and are unaware that they are at risk for heart attack, stroke, heart failure, kidney disease and eye disease. The only way to know if you have high blood pressure is to be screened for it by a medical professional for it [2].

If you have been diagnosed or are predisposed to developing hypertension, there are a few things you can do to assist in managing or preventing this dreaded condition.

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1. Lose excess weight and pay attention to your waist line

This first home remedy for high blood pressure is widely known but very unpopular. However research shows that there is a direct correlation to one becoming overweight and an increase in blood pressure. [3] Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further elevates your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. When shedding the weight, experts suggest that you pay special attention to your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.

2. Exercise regularly

This next home remedy for high blood pressure seems to be the cure for everything. Exercise is hugely important in longevity and quality of life. Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury [4]. It’s important to consistently incorporate physical activity into your lifestyle, because once you become sedentary, your blood pressure can rise again. If blood pressure is only slightly high (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can assist in maintaining lower pressure levels.

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3. Modify your salt intake

Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to be particularly salt (or sodium) sensitive. [5] However, there is no precise way to determine whether any one individual is sodium sensitive, so everyone should lower their sodium intake, says Eva Obarzanek, PhD, [6] a research nutritionist at the National Heart, Lung, and Blood Institute. How much should we lower it? According to Dr. Obarzanek, to about 1,500 mg daily,  which is about half the average American intake (half a teaspoon of salt contains about 1,200 mg of sodium). Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.

4. Indulge in dark chocolate

This, by far, is my favorite home remedy for high blood pressure. Dark chocolate varieties contain flavanoids, which make blood vessels more elastic and lowers blood pressure. One particular study found that dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowered blood pressure in all participants, but most notably in those with hypertension. During the experiment, 18% of patients who ate it every day saw blood pressure decrease [7]. All it takes is half an ounce daily.

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5.  Reduce stress

Research is definitive when it comes to stress–chronic prolonged stress can kill you. Research shows that most chronic stress is generally, work related. Working more than 41 hours per week increases your risk of developing hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Putting in overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher in the study [8]. It may be difficult to leave early or even on time every day in today’s tough economic times, but try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Rest and relaxation also is a huge stress reducer. Be sure to take breaks during the day and try to take non-working vacations as often as possible. Breaks make you more productive which will help ease some of that work place tension.

6. Eat a healthy well balanced diet

Eating a diet that is rich in whole grains, fresh fruits, vegetables, low-fat dairy products, lean proteins and goes easy on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. When possible, choose low-sodium alternatives of the foods and beverages you normally buy and eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing and preparation.

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7. Use herbs and herbal supplements

Herbs combined with a healthy lifestyle are a natural way to help your body heal itself. If you are thinking of trying herbs for medical purposes, whether that means using the whole herb or a supplement, always consult a physician. Some herbs, especially in large quantities, may produce undesirable side effects or interfere with other medications [9]. Some herbs that are believed to assist with lowering blood pressure are:

  • Basil
  • Cinnamon
  • Flaxseed
  • Garlic
  • Ginger
  • Hawthorne
  • Celery Seed
  • Lavender

8. Go easy on the caffeine

Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no correlation between the two, but one study that came out of Duke University Medical Center found that caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by 4 mm Hg, and that effect lasted until bedtime. Caffeine can raise blood pressure by tightening blood vessels and magnify the effects of stress, says Jim Lane, PhD, an associate research professor at Duke and the lead author of the study. His study found that when you’re feeling stressed, your heart, beats faster and  pumps a lot more blood which raises your blood pressure. Adding caffeine to the mix exaggerates that effect. Researchers suggest switching to decaf drinks or going with tea [10].

Hypertension is a medical condition that needs to be diagnosed and treated by a licensed health care professional. Once diagnosed patients are often given medicine to help regulate their blood pressure and most often the doctor outlines a list of lifestyle changes the patient should make in order to assist in lowering blood pressure. In many cases, a few simple tweaks to your lifestyle can shorten the span of time requiring medication and may eliminate the need for it altogether.

Featured photo credit: Администрация Волгоградской области via commons.wikimedia.org

Reference

[1] http://www.medicinenet.com/script/main/art.asp?articlekey=13118
[2] http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/How-High-Blood-Pressure-is-Diagnosed_UCM_301873_Article.jsp#.WDS7F9UrKUl
[3] https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072415/
[4] http://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips#1
[5] http://www.gbhealthwatch.com/Trait-Salt-Sensitivity.php
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3219218/
[7] http://www.aarp.org/health/medical-research/info-03-2011/dark-chocolate-can-help-lower-your-blood-pressure.html
[8] http://www.ucirvinehealth.org/events/health-classes/high-blood-pressure-hypertension/
[9] http://www.healthline.com/health/high-blood-pressure-hypertension/herbs-to-lower#CelerySeed0
[10] http://www.prevention.com/health/sleep-energy/health-facts-about-caffeine

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Denise Hill

Denise shares about psychology and communication tips on Lifehack.

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Last Updated on March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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