You may not take immediate action if you do not come across any symptoms of high blood pressure. When hypertension lasts long and starts showing symptoms, it is time to take medication and modify your diet and lifestyle.

Hypertension is also known as ‘silent killer’ as there may be no symptoms but is a major risk factor for serious heart diseases. There is rise in blood pressure when there is resistance in the blood flow in the arteries. The pressure increases if arteries are narrow.

Home remedies to control high blood pressure

1.Lifestyle changes

Manage your weight

High blood pressure is linked with overweight or obesity. If you are overweight or obese then weight loss is the most effective way to control high blood pressure. Apart from reducing overall weight it is also important to keep a check on your belly fat. Deposition of fats around the abdomen increases your risk of hypertension.

Be active

Keep moving or engaging yourself in regular workout. Being active can prevent hypertension and also decrease the high blood pressure.

Manage stress

It is observed that people who are under stress for a long period of time suffer from hypertension. Under stress there are high chances of indulging yourself in unhealthy eating, alcohol and smoking. Manage stress by engaging in activities you enjoy, avoid stress triggers, try meditation, etc.

Keep a check on your blood pressure at home

Check if your lifestyle changes have any impact on high blood pressure. This can help you prevent health problems and take adequate measures on time.

Take support

Seeking support from your family and friends may motivate you to take care of yourself.

Limit alcohol intake and quit smoking

Drinking too much of alcohol increases blood pressure and also compromises the effectiveness of hypertensive medicines. After you smoke, your blood pressure remains high for few minutes. It is recommended to quit smoking to prevent hypertension and heart diseases.

2.Dietary changes

According to the studies done there are certain foods that can lower blood pressure. Including these foods in your diet can help you manage hypertension.

Beets

High level of inorganic nitrate in beets may cause lowering of blood pressure. You can eat beet as in salads or drink a glass of beet juice.

Berries

Anthocyanins in berries is known to affect the level of blood pressure. People who eat variety of berries are in a better position to prevent high blood pressure and also control the level.

Watermelon

Citrulline is an amino acid present in watermelon. This amino acid helps body produce nitric oxide, this relaxes arteries and helps in lowering blood pressure. You can eat watermelon as a fruit or make a smoothie.

Oats

Beta-glucan fibre in oats is known to reduce cholesterol and it may also decrease the level of high blood pressure.

Garlic

Garlic may help the body produce nitric oxide. Nitric oxide relaxes and dilates the blood vessels which result in reducing hypertension. Garlic is also known to promote heart health.

Pistachios

These nuts may decrease high blood pressure. Pistachios and almonds improve the elasticity of blood vessels and thus are beneficial in managing hypertension.

Cinnamon

Cinnamon can be used in place of sugar. It is useful to reduce short term hypertension.

Fermented foods

Fermented foods have an important role in maintaining gut health. Fermented foods such as natural yogurt, kimchi, apple cider vinegar, etc can modestly affect high blood pressure.

Dark chocolate

A good quality of dark chocolate can help you reduce blood pressure. The cocoa rich chocolate works in hypertension.

Bananas

Bananas being rich in potassium plays an important role in managing high blood pressure. Potassium reduces the effect of sodium and relieves the pressure in the walls of blood vessels.

Foods to avoid

Avoid salty foods, caffeine and processed foods.

Conclusion

High blood pressure can cause serious health conditions which can affect your heart and kidneys. Lifestyle changes and change in dietary habits can help you manage the problem of high blood pressure.