While medications may be necessary to lower your blood pressure, reducing high blood pressure at home is possible with some dedication.
There are an array of blood pressure monitors out there that make tracking your readings easy, and once you know your numbers, you can take the necessary steps to get them within a healthy range. An easy way to keep tabs on your blood pressure levels and ensure they aren’t in an elevated range is with an at-home blood pressure monitor. High blood pressure should never be ignored, as it can lead to health complications, diseases like heart disease, retinopathy (eye disease) and chronic kidney disease, and even death. Your blood pressure is an essential indicator of your overall health, which is why monitoring it regularly-and understanding what the numbers mean-is important, especially if you’re at risk for hypertension, or high blood pressure. 12 Natural Ways To Lower Your Blood Pressure While we work hard to provide accurate and up-to-date information that we think you will find relevant, Forbes Health does not and cannot guarantee that any information provided is complete and makes no representations or warranties in connection thereto, nor to the accuracy or applicability thereof. The compensation we receive from advertisers does not influence the recommendations or advice our editorial team provides in our articles or otherwise impact any of the editorial content on Forbes Health. Second, we also include links to advertisers’ offers in some of our articles these “affiliate links” may generate income for our site when you click on them. This site does not include all companies or products available within the market. The compensation we receive for those placements affects how and where advertisers’ offers appear on the site. First, we provide paid placements to advertisers to present their offers. This compensation comes from two main sources.
#Food that lower blood pressure quickly for free
To help support our reporting work, and to continue our ability to provide this content for free to our readers, we receive compensation from the companies that advertise on the Forbes Health site. Garlic has also been proven to reduce inflammation, which can help lower blood pressure.The Forbes Health editorial team is independent and objective. Other foods that can help lower blood pressure While you can get magnesium through supplements, there are also magnesium-rich foods that can help lower your blood pressure: Fatty fish, such as salmon, tuna, herring, and mackerel.Other non-dairy milks, such as almond, soy, coconut, and oat, that have been fortified with calciumįoods that suppress inflammation, such as those high in omega-3 fatty acids, include:.Experts recommend 1,000 to 1,500 milligrams of calcium per day, mostly from dairy. Some dairy, such as milk, yogurt and cheeseĭairy is a high source of calcium, which has also been proven to help lower blood pressure.“L-arginine is an amino acid that helps make nitric acid, a chemical that aids in relaxing muscle cells, which some research shows can help lower blood pressure,” explains Zumpano.
Selenium is another antioxidant that protects from oxidative stress. Some options that are high in potassium are: Potassium relaxes your blood vessel’s walls and helps your body remove excess sodium, says Zumpano however, if you have kidney disease, you’ll want to be mindful about the amount of potassium in your diet, as your kidneys are unable to remove the extra potassium in your blood. Vitamin E is a fat-soluble vitamin that acts as a strong antioxidant and protects cells from damage. These foods protect against oxidative stress, which causes inflammation. Here’s what Zumpano recommends: Foods that are high in vitamin C We know that ultraprocessed foods, fast foods, and packaged foods lead to increased levels of blood pressure, but antiinflammatory foods that are high in antioxidants can help lower it.” “There’s a lot of focus on what not to eat and not enough focus on what to eat. “We know antioxidants protect ourselves from damage, which can be really helpful when it comes to our overall health and especially blood pressure,” says Zumpano, who specializes in preventive cardiology.
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