High BP, or Hypertension, when left untreated, can cause several clinical conditions, such as kidney failure, stroke, heart attack, and loss of eyesight. World Health Organisation statistics reveal that 31 per cent of the Indian population is currently grappling with hypertension. So, apart from seeking medical advice, you must know how to control high BP home remedies. Here, we have listed some easy-to-follow steps you can incorporate into your daily routine.
Home Remedies to Control High BP
According to research, resistance training exercises or aerobics can be beneficial in reducing high BP. After regular exercise, your BP can stay normal for up to 24 hours. Your heart and breathing rate tends to increase with regular exercise, and it gets stronger and pumps blood with less effort. This automatically lowers the pressure on the arteries, lowering your BP.
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Loose extra pounds and watch your waistline
Excess weight exerts pressure on the heart and the cardiovascular system, ultimately leading to higher blood pressure. You can shed weight by being physically active and eating healthy food mindfully. Moreover, you can follow the DASH diet (i.e., Dietary Approaches to Stop Hypertension). It can help you reduce your blood pressure by 11 mmHg. The DASH diet includes:
- Fruits, vegetables and whole grains
- Low-fat dairy products, lean meat, fish and nuts
- Saying no to sodas, juices, sweets, junk and processed foods, high-fat dairy products, and all such items that are usually high in saturated fats.
When working on how to control high BP home remedies, cutting on salt intake is the most effective measure to manage high BP. According to the American Heart Association, limiting the sodium intake to 1500 mg for most adults and up to 2300 mg/day can significantly lower high BP. You can make use of different spices, herbs, and condiments to add flavour to your food and limit salt intake. Moreover, try consuming potassium-rich foods like dry fruits, apricots and prunes, milk and yoghurt, lentils, kidney beans, and vegetables such as potatoes, tomatoes and spinach. Potassium is naturally known to reduce salt essence in the body and ease the tension in the blood vessels.
Stress has the potential to increase blood pressure temporarily. It is extremely important to look for ways to manage stress so that blood pressure remains within the specified range. You can practice several ways to handle stress, including but not limited to practising deep breathing, walking, reading a book you love, listening to music, practising mindful meditation, etc.
Another important thing to know while looking for how to control high BP home remedies is good quality sleep, as sleep deprivation can increase high blood pressure. Incorporating a consistent sleeping pattern, engaging in daytime activities, and avoiding activities close to bedtime can help. Additionally, sleeping in a cool, dark room, keeping electronic gadgets out of your bedroom, and limiting coffee or alcohol intake are vital steps. Prioritizing your health, including managing hypertension, aligns with the broader benefits of health insurance by ensuring access to necessary medical advice and care.
In order to keep your blood pressure levels in control, try following the above-listed home remedies, monitor your blood pressure at home, and don’t forget to go for regular check-ups.
Disclaimer: The information provided in this blog is for educational purposes only. Please consult a medical or nutrition professional before making any significant changes in your daily diet. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any impact or consequences resulting from the use of the information shared.