High blood pressure or hypertension is a common condition for adults. However, teenagers and children can also obtain this condition. There are many factors that trigger high blood pressure. This is known as a “silent killer” because it has no symptoms, per se. It can go unnoticed and thus, untreated. Lifestyle changes and other natural remedies are recommended to control high blood pressure. 


What is High Blood Pressure? 

According to the Centers for Control Disease and Prevention (CDC), high blood pressure, also known as hypertension, is the blood pressure, which is higher than normal. A person with normal blood pressure should have less than 120/80 mmHg. Though, the blood pressure changes through the day depending on a person’s activities. 

There are an estimated 75 million Americans who have high blood pressure. High Blood or hypertension has no warning signs or symptoms. It is important to have your blood pressure checked regularly so that you can prevent high blood pressure. Otherwise, it will take you by surprise. When your blood pressure levels are high, you are more at risk for other health problems such as heart disease, heart attack, and stroke. 


Factors That Contribute to High Blood Pressure

Nearly half of American adults have high blood pressure. They are at high risk in acquiring serious health problems. There are several factors that contribute to high blood pressure. Poor eating habits, stress, and lack of physical exercise can cause high blood pressure. Other factors include: 

  • Genetics
  • Smoking
  • Obesity
  • Diabetes


10 Effective Ways to Help Control High Blood Pressure

High blood pressure is dangerous when not monitored. It should not be ignored and should be treated immediately. Fortunately, there are natural and home remedies that help control high blood pressure.

excising to lower blood pressure

1. Increase your physical activity

Physical activities such as running, walking, and working out helps reduce the risk of having high blood pressure. One of the factors that contribute to high blood pressure is being overweight. Losing weight helps your blood vessels with expanding and contracting. This could make it easier for the heart to pump blood.

2. Monitor sugar intake and refined carbohydrates

Refined carbohydrates are quickly converted to sugar in the bloodstream that may cause problems. Studies show that a low-carb diet reduces the risk of having high blood sugar. 

3. Eating foods that are rich in potassium and protein

Potassium and protein are important minerals in our body. Leafy greens such as romaine lettuce, kale, arugula, and spinach are rich in potassium. Salmon, mackerel, and fish with omega-3 contain protein and potassium as well. Fruits like bananas, melons, and avocado are good sources of potassium. 

4. Avoid smoking

Smoking and high blood pressure contribute to a more serious condition for heart disease. Quitting helps reduce the risk of having high blood pressure.

doing yoga to help hypertension

5. Learn how to manage and reduce stress

Stress contributes to high blood pressure. Finding ways to manage your stress may help. Listening to calm music and working less are some ways that you can do.

6. Try meditation and yoga

Meditation and yoga are some ways on how to manage stress. Deep breathing technique helps the body relax, slowing the heart rate, and lowering blood pressure. 

7. Drinking medicinal herb helps reduce and prevent high blood pressure

Though, more studies are still needed for these herbs, it will not hurt to try adding this to your diet. These are the following herbs may help in reducing high blood pressure:

  • Basil
  • Cinnamon
  • Cardamon
  • Flax seeds
  • Ginger
  • Hawthorn
  • Celery seed
  • Cat’s claw

8. Have enough rest and good sleep.

A lack of sleep can hurt your body’s ability to regulate hormones, leading to high blood pressure. An adult needs at least 7 to 9 hours of sleep, so make sure that you have enough rest and good sleep. 

9. Moderate alcohol drinking

Alcohol contains calories that contribute to unwanted weight gain, a risk factor for high blood pressure. This can lead to a more serious illness when tolerated to heavy drinking. Moderate drinking is highly advised to prevent the risk of getting high blood pressure. 

10.Cutting back on caffeine

Caffeine causes an instant boost to blood pressure. Though this might not last, cutting back on caffeinated drinks such as coffee and energy drinks prevents you from having high blood pressure. 

Other Foods That Help in Maintaining High Blood Pressure

Here are some other food that helps in high blood pressure:

  • Berries
    These fruits are rich in natural compounds called flavonoids. These compounds prevent hypertension and lower high blood pressure. Raspberries, blueberries, and strawberries are easily found in the groceries. You can add this to your cereal or desserts. 
  • Garlic
    Another remedy that can help reduce high blood pressure is garlic. This helps reduce high blood pressure by increasing the amount of nitric oxide in the body, which helps promote vasodilation, or widening of arteries, which reduces blood pressure.
  • Red beets
    Just like garlic, red beets contain high nitric oxide that helps open the blood vessels and prevent high blood pressure. You can juice a red beet or cook it as a whole.
  • Oatmeal
    This popular breakfast option is high in fiber, low-fat and low-sodium that helps lower blood pressure. You can also add granola, berries, and cinnamon to taste.
  • Seeds (high in potassium, magnesium, and other minerals)
    Sunflower, pumpkin, or squash seeds are high in potassium, magnesium, and other minerals that help maintain blood pressure. You can enjoy these seeds in between meals.
  • Pistachios
    Pistachios contain healthy compounds that reduce blood pressure. You can add this to your diet by putting it to pesto sauce, salads, or by just eating them plain as a snack.
  • Olive Oil
    This healthy fat contains polyphenols that fight inflammation which helps reduce high blood pressure.
  • Pomegranates
    Drinking pomegranate juice once a day for four weeks helps lower blood pressure. Be sure to check the sugar content on pomegranate juice before buying them.


home remedies to control high blood pressure

Herbal Teas that are Good for High Blood Pressure 

Aside from food, herbal teas can also help in lowering the blood pressure. A cup of herbal tea in the morning helps you at high risk for high blood pressure. Here are the following herbal teas that you can drink. 

  • Green Tea
    Green tea has plenty of health benefits. This contains antioxidants and anti-inflammation that helps flow of blood. As this is widely consumed to help in weight loss, green teas are also a great help to control blood pressure.
  • Hibiscus Tea
    Hibiscus tea contains antioxidants that help lower blood pressure and promotes a healthy heart. This tea also promotes weight loss and liver health.
  • Oolong Tea
    Oolong tea is rich in antioxidants which is good for the heart. However, it is important to note that this tea contains caffeine. This should be drunk in moderation.

High blood pressure inflicts damage even before you know it. It is important that you check your blood pressure regularly. Creating a healthy lifestyle and using these home remedies may help with blood pressure. It is also better to visit your doctor and talk about the best treatment for you, may it be medication or alternative treatments.