12 Natural, Safe, and Effective Ways to Lower High Blood Pressure

Kapanlagi.com - How to Lower High Blood Pressure is now widely sought after by most people. Because, this disease does not discriminate age and is starting to lurk in productive age. Of course, this is caused by a poor lifestyle. In fact, if not handled properly, high blood pressure will be at risk of other diseases such as stroke, heart, and even death.

Generally, blood pressure is considered normal if it is in the range of 120/80 mmHg to 130/85 mmHg. On the other hand, high blood pressure or hypertension is a condition where there is an increase in blood pressure, reaching 140/90 mmHg or more.

Well, how to lower high blood pressure can indeed be done with a number of natural ways that can restore or lower blood pressure to normal.

1. Basil

Basil (credit: freepik)

Basil is a type of leaf or herbal plant that is usually used as a spice in cooking. In addition to the taste of basil, another benefit of basil is that it can help lower blood pressure. Basil contains eugenol which can fight substances that potentially tighten blood vessels, so blood pressure can remain stable.

2. Garlic

One of the benefits of garlic that few people know is that it can lower blood pressure. In addition, garlic can widen, smooth, and relax blood vessels. To feel its benefits, you can eat fresh garlic or briefly roast it. Another way is to add 4-7 cloves of garlic to stir-fried dishes.

3. Yogurt

Yogurt (credit: freepik)

Lowering high blood pressure this time is considered easy and delicious. This is because high blood pressure can be reduced by consuming yogurt. Yogurt is a food rich in calcium. Now, if the body lacks calcium, this can be one of the factors that can cause high blood pressure. For those of you who like to consume yogurt, this method is the right step to apply.

4. Banana

Furthermore, the easiest way to lower high blood pressure is by regularly consuming bananas. This yellow fruit is already known to be beneficial for hypertensive patients. The high potassium content can help balance the high sodium levels in the body for hypertensive patients, thus helping you lower blood pressure.

5. Berry Fruits

Berry Fruits (credit: freepik)

Apart from consuming bananas, one way to lower high blood pressure is to regularly consume berry fruits. Berry fruits, especially blueberries, contain flavonoid compounds. A study shows that these flavonoids can prevent high blood pressure and also help as a high blood pressure reducer. In addition, you can consume raspberries and strawberries.

6. Consuming Dark Chocolate

Consuming chocolate rich in flavonoids, commonly found in dark chocolate, is actually one way to lower high blood pressure. This is because of the high antioxidant content and other healthy nutrients in chocolate believed to be beneficial in lowering high blood pressure. Additionally, consuming dark chocolate can also relieve stress, depression, and make you feel much happier.

7. Oatmeal

Oatmeal (credit: freepik)

Oatmeal is one of the foods that can lower high blood pressure. The high fiber content, low fat, and low sodium in oatmeal are good nutrients to help you lower blood pressure. It is advisable to consume oatmeal for breakfast. When consuming oatmeal, you can also add fruits or nuts to enrich your nutrient intake.

8. Reduce Salt Consumption

One of the things to consider in lowering high blood pressure is to reduce salt consumption. One of the causes of high blood pressure is excessive salt intake. Therefore, to reduce high blood pressure, you must reduce salt consumption to less than one teaspoon of salt per day.

9. Sports

Sports (credit: freepik)

Furthermore, how to lower high blood pressure is by regularly doing sports. Although it may seem easy, many people often overlook this activity. Sports can improve circulation, increase lung capacity, and enhance heart efficiency, which is beneficial for lowering blood pressure. You only need to spend at least 30 minutes each day for sports, at least 3-5 days a week.

10. Manage Stress

Most importantly, in lowering high blood pressure, one must be able to manage stress. This is because the main cause of high blood pressure is stress. So, when you experience excessive stress, your blood pressure will rise. To overcome this, you can listen to soothing music. Additionally, it is advisable to reduce excessive activities or work that is full of pressure.

11. Maintaining Weight

The next way to lower high blood pressure is by maintaining an ideal weight. You can consume half vegetables and fruits every day. The other half, you also need to consume healthy protein and carbohydrates. Preventing obesity will help maintain blood pressure within normal limits.

12. Soaking Feet Using Hot Water

Lastly, one way to lower high blood pressure is by soaking your feet using hot water. You can soak your feet in a basin filled with warm water for 10-15 minutes. The goal is to help draw blood down to the feet and away from the head. Additionally, you can also compress the back of the neck.

Those are a series of ways to lower blood pressure that you can apply from now on. Hopefully, it will be beneficial.

(kpl/dtm)