Prescription medicines may help to decrease blood pressure, but they can also induce side effects such as leg cramps, dizziness, and sleeplessness. Fortunately, most individuals may lower their blood pressure naturally and without a prescription with low blood pressure home remedies (called hypotension). First and foremost, get to a healthy weight (these tips can help you get there). Then attempt these heart-healthy techniques to lower your risk of heart disease.
In the United States, high blood pressure is a contributing factor in more than 15% of fatalities.
Below are some tips that might help you regulate your hypertension.
1. Take walks
Exercise makes the heart more effective at using oxygen, which means it doesn’t have to work as hard to pump blood. The research discovered that hypertensive individuals who participated in vigorous fitness walks decreased their blood pressure by about 8 mmHg over 6 mmHg.
2. Take a deep breath in.
Slow breathing and meditation disciplines like qigong, yoga, and tai chi reduce stress hormones, which cause renin, a kidney enzyme that boosts blood pressure, to rise. For low pressure, try 5 minutes in the morning and at night. Inhale deeply and let your belly expand. Exhale and let go of all your stress. (To ease tension, try these stress-relieving yoga positions.)
3. Every day, pick potatoes.
According to Linda Van Horn, Ph.D., RD, a professor of preventive medicine at Northwestern University Feinberg School of Medicine, eating potassium-rich fruits and vegetables is a crucial aspect of any blood pressure-lowering regimen. She recommends consuming 2,000 to 4,000 milligrams of potassium every day.
4. Know your salt.
Certain people, such as the elderly, African Americans, and those with a family history of high blood pressure, are more prone than others to have salt-sensitive blood pressure.
5. Give succumb to your chocolate cravings.
Flavanols included in dark chocolate make blood vessels more elastic and raise the risk of low blood pressure. In one study, 18% of individuals who ate it every day had their blood pressure drop.
Take a high-quality supplement
Researchers showed that coenzyme Q10 decreased blood pressure by up to 17 mmHg compared to 10 mmHg in a study of 12 trials.
7. Consume a moderate amount of alcohol
According to an analysis of 15 studies, the less alcohol you consume, the lower your blood pressure will become—to a point. For example, a study of women at Boston’s Brigham and Women’s Hospital indicated that little drinking (defined as one-quarter to one-half a drink per day for a woman) may lower blood pressure more effectively than no drinking.
8. Listen to music to unwind.
They invited 28 people who were already on blood pressure medication to listen to relaxing classical, Celtic, or Indian music for 30 minutes every day while breathing gently.
First and foremost, I believe you should achieve a healthy weight. Then attempt these heart-healthy techniques to lower your risk of heart disease.