15 Best Natural Remedies For High Blood Pressure
Shalu Bhati
Updated At 16 Sep 22
Want to know about home remedies for high blood pressure? Then, this is just the place.
High blood pressure is one of the most common issues faced by millions of people across the globe. According to WHO, it is estimated to be responsible for causing about 7.5 million deaths worldwide. This is a disease that can now be found in kids and adults alike.
You will find every third person you meet to be suffering from high blood pressure and chances are that they won’t be aware of their condition. And this is what makes this condition even more dangerous. But you don’t have to worry as we have got your back. We have come up with an informative guide on high blood pressure which will help you fight it off. Read on to find our list of 15 best natural remedies for high blood pressure along with other subjects.
We have specifically covered:
- What Is High Blood Pressure
- Types Of High Blood Pressure
- Key Causes & Symptoms
- Home Remedies For High Blood Pressure
- Tips And Precautions
- Frequently Asked Questions About High Blood Pressure
What Is High Blood Pressure?
It is the job of the heart to pump blood throughout our body. This pumping of blood creates certain pressure in it which enables the blood to easily pass through the blood vessels. This is what blood pressure is. And when the levels of this blood pressure elevate, the condition is known as high blood pressure. It is the high-level pushing of blood against the walls of the arteries. In simpler terms, the heart pumps blood, this pumping creates pressure in blood and when these pressure levels become elevated, it becomes a condition known as high blood pressure or hypertension.
High blood pressure is a serious condition that can take years to develop. It is a very common and life-threatening disease. So how to identify this condition, what causes it and how can it be treated. Let’s find out.
Types of Hypertension
There are two kinds of hypertension, namely primary and secondary.
1. Primary Hypertension
Also called essential hypertension, it develops rather slowly over time and is the most common form of high blood pressure that people are seen suffering from. There has still been no clarity behind its exact causes but it is believed that genes, environment and physical changes in the body can be a few contributing factors.
2. Secondary Hypertension
This type of high blood pressure develops quickly as a result of some underlying condition or illness such as kidney disease, thyroid issues, sleep apnea, obesity, pregnancy, and alcohol abuse among others. It is a more severe form of hypertension.
High Blood Pressure Readings
There are two kinds of pressures created in our blood: systolic pressure and diastolic pressure. The amount of these pressures is used to create a blood pressure reading which indicates whether somebody is suffering from hypertension or not.
Systolic pressure is written at the top and indicates the pressure created when the heart pumps out the blood into the arteries. The diastolic pressure is the one that is caused when the heart is at rest in between the beats and is written at the bottom. Healthy blood pressure should read less than 120/80 millimeters of mercury (mm Hg).
A person would be said to be suffering from stage I hypertension if his systolic reading is between 120 and 129 mm Hg and the diastolic reading is between 80 and 89 mm Hg.
Stage 2 hypertension bears the systolic reading of 140 or higher and a diastolic reading of 90 or higher. If your blood pressure goes beyond 180/120, then you are in a hypertensive crisis which can have a severe impact on your health and can also lead to death.
Key Causes & Symptoms
The exact causes of high blood pressure are not known. There has been no clarity on this subject. However, there are a lot of factors that are known to contribute to this condition. Following are some of those factors that can lead to high blood pressure:
- Obesity
- Sedentary lifestyle
- Bad food habits
- Excessive consumption of salt
- Stress
- Smoking
- Excessive alcohol consumption
- Genetics
- Age
- Family history of high blood pressure
- Kidney disease
- Disorders of adrenal and thyroid glands
- Sleep apnea
Symptoms
High blood pressure usually does not show any symptoms. A person can go on for years without knowing that they are suffering from this condition. And when they realize, it might be too late. If not treated, high blood pressure can damage blood vessels, and various organs including heart, brain, eyes, and kidneys among others. It leads to aneurysm, heart failure, stroke, vision loss, and memory problems.
High blood pressure is a silent killer. It would take years for it to become severe and it is only then that the symptoms start appearing when a lot of damage has already been done. The severe signs of high blood pressure include:
- Headache
- Nausea
- Shortness of breath
- Nosebleed
- Dizziness
- Chest pain
- Heart palpitations
- Blurred or double vision
- Blood in urine
15 Best Home Remedies For High Blood Pressure
There might not be any clarity on the exact causes of high blood pressure but its treatment is pretty much straightforward. You can use medications as prescribed by your physician or you can opt for a natural treatment for high blood pressure depending upon its severity. Sometimes making certain lifestyle changes is all that is required.
Following are the 15 best home remedies for high blood pressure:
1. Chicken With Ginger
Ingredients: 4 small skinless boneless chicken breasts, 2 tablespoons grated ginger, 2 cups chopped asparagus, 2 cups chopped carrot, 1 ½ cup hot cooked rice, 1 tablespoon low sodium soy sauce, 2 teaspoons olive oil, ¼ teaspoon ground black pepper, ¼ teaspoon crushed red pepper, ¼ teaspoon salt
How to: Add oil in a medium pan and put it on heat. Season the chicken with salt and black pepper and place it in the pan. Cook for about 10 to 12 minutes till the chicken loses its pink color. Flip through the other side. Place the asparagus, carrot, and ginger in another pan and cook for about 7 to 8 minutes. Once cooked, mix the soy sauce into the vegetables. Place the rice on a plate, add the veggie mix and top with cooked chicken. Serve hot.
Frequency: Daily
Why it works: This chicken with ginger recipe is one of the tastiest and most effective natural remedies for high blood pressure. This is a healthy and tasty meal option that is full of protein and low in sodium. However, its main star is ginger which is said to contain certain chemical compounds that can aid in lowering blood pressure. It is also said to be of aid in improving the blood flow by reducing clots.
2. Quinoa, Avocado And Chickpea Salad With Veggies
Ingredients: ½ cup quinoa, 1 cup boiled chickpeas, 1 medium carrot chopped, ½ avocado diced, 1 tablespoon garlic paste, 3 tablespoon lemon juice, 3 tablespoon olive oil, ¼ teaspoon ground pepper, 4 cups of green veggies including baby spinach, kale, lettuce, etc.
How to: Boil a cup of water in a saucepan. Add quinoa and cook on a simmer for about 10 to 15 minutes. Using a fork, separate the quinoa grains and let it cool down for 5 minutes. In another bowl, add a pinch of salt to a mix of garlic paste, lemon juice, olive oil, and pepper. Keep some of this dressing for later use. To the remaining dressing add chickpeas, carrot, and avocado. Let it sit for a few minutes before mixing in quinoa. Add the remaining dressing to the greens. Place them on a plate and top with the quinoa mix to serve.
Frequency: Daily
Why it works: Quinoa is extremely rich in protein and dietary fiber—the nutrients which are said to play a significant role in lowering blood pressure. Avocadoes, chickpeas, garlic, and other green leafy vegetables are also healthy for the heart. They come packed with the goodness of potassium and magnesium which are known for removing excess salt from the body. The removal of excess salt expands the arteries which in turn lowers blood pressure.
3. Salmon
Ingredients: 1 ½ pounds salmon fillet, 1 medium zucchini, 2 red, orange, and yellow bell peppers, 1 medium onion, 1 tablespoon extra-virgin olive oil, ½ teaspoon ground pepper, ½ cup thinly sliced basil, 1 lemon
How to: Preheat the grill. Place the zucchini, bell pepper and onion on the grill. Cook them for 5 to 6 minutes. Keep turning in between to uniformly cook both the sides. Cook the salmon too. Once the vegetables cool down, chop them up. Serve on the sides with salmon fillets garnished with basil and lemon wedges.
Frequency: Daily
Why it works: Here is one of the best home remedies for high blood pressure. Salmon is good for maintaining the health of your heart and should be a part of your diet if you are suffering from hypertension. It is an excellent source of omega 3 fatty acids which aid in lowering blood pressure as well as triglycerides. The addition of nutrient-rich vegetables makes salmon even more effective.
4. Blueberry And Quinoa
Ingredients: ½ cup quinoa, 2 cups unsweetened almond milk, 2 tablespoon honey, ½ teaspoon cinnamon powder, ¼ teaspoon salt, 1 cup fresh blueberries, 2 tablespoon chopped almonds and pistachios
How to: Rinse the quinoa and drain excess water. Place a small pan on medium heat and quinoa. Cook for 5 to 7 minutes till it looks a bit toasted. Add almond milk, honey, cinnamon, and salt. Cook this mixture and let it come to a boil. Once it has boiled, simmer the heat and let it cook for about 20 minutes until the liquid has been absorbed by the quinoa. Stir every few minutes. Remove from heat once cooked. Add blueberries. Sprinkle almonds and pistachios.
Frequency: Daily
Why it works: Blueberries improve the functioning of blood vessels on regular consumption. They are known for significantly lowering the blood pressure thanks to their flavonoid-rich nature. Quinoa, on the other hand, has high protein and fiber contents but low fats. It is also a good source of potassium and magnesium which makes it an excellent natural treatment for high blood pressure.
5. Ginger Kale Smoothie
Ingredients: 2 cups fresh kale, 1 tablespoon minced ginger, 1 chopped medium apple, 1 cup orange juice, ½ teaspoon cinnamon powder, ½ teaspoon turmeric
How to: Add all the ingredients to a blender along with some ice cubes and blend.
Frequency: Daily
Why it works: You will notice that kale forms a part of most natural remedies for high blood pressure. This is because it has rich contents of potassium, magnesium and dietary fiber which aid in lowering the blood pressure by reducing sodium-levels and boosting heart’s health. Ginger also boasts of similar properties. Therefore, this smoothie forms an excellent treatment for high blood pressure.
6. Banana Almond Oatmeal
Ingredients: 1 cup rolled oats, 2 cups unsweetened almond milk, 1 medium banana, 1 tablespoon crushed almonds, ½ teaspoon cinnamon, 1 teaspoon honey
How to: Add oats and almond milk to a saucepan and cook on a medium flame. Bring to a simmer after it has boiled. Add cinnamon and banana. Stir for about 4 to 5 minutes. Remove from heat when it has reached the desired consistency. Garnish with honey and crushed almonds.
Frequency: Daily
Why it works: Want an immediate treatment for high blood pressure at home? Then you are in luck as this banana almond oatmeal is just the thing you need. Oatmeal is high in fiber and low in fats. It is the perfect breakfast ingredient for those suffering from high blood pressure. To add bananas and almonds on top of it increases its health benefits especially for hypertension. Bananas are an excellent source of potassium which aids in removing excess sodium from your body. Almonds help in reducing the tightening of artery walls which thus aids in lowering blood pressure.
7. Parfait
Ingredients: 1 cup low-fat yogurt, ½ cup oatmeal, 1 cup fresh blueberries, ½ teaspoon cinnamon powder, 1 teaspoon honey
How to: Make about an inch thick layer of yogurt in a cup or a glass. Add ½ inch layer of oatmeal on top of it. Cover the oatmeal with blueberries. Repeat till you reach the top of the glass. Sprinkle some cinnamon on top and add honey as a garnish.
Frequency: Daily
Why it works: You can begin your day with this delicious and heart-healthy parfait if you are suffering from hypertension. Regular consumption of yogurt reduces the risk of stroke and other heart diseases. It is a good source of calcium and probiotics which not only helps in maintaining your health but ensures the lowering of blood pressure. Blueberries, on the other hand, are an excellent source of flavonoids which plays a vital role in reducing high blood pressure.
8. Mixed Salad
Ingredients: 1 ½ cup baby spinach, kale, and lettuce, ½ cup cooked lentils, 1 chopped apple, 2 teaspoons extra virgin olive oil, 1 tablespoon red-wine vinegar, 1 ½ tablespoon crumbled feta cheese
How to: Mix the greens, lentils, apple and feta cheese in a bowl. Drizzle vinegar and olive oil on top of it.
Frequency: Daily
Why it works: This mixed salad is made of foods that are known for their abilities to lower blood pressure. With ingredients like spinach, kale, lettuce, and lentils among others, this salad is rich in potassium, magnesium, and folate. Eating it regularly will not only lower your blood pressure but also act as a preventing mechanism against the thickening of arteries. It is no wonder one of the best home remedies for high blood pressure.
9. Beetroot Juice
Ingredients: 2 medium-sized beetroots, 1 carrot, ½ inch ginger, 1 small apple, 4 stalks of celery
How to: Wash all ingredients, peel, and dice. Add to a blender and blend to get a uniform mix. Strain to obtain the juice.
Frequency: Daily
Why it works: Beetroots aid in lowering the blood pressure significantly and can be used as an immediate treatment for high blood pressure at home. Beets are full of nitrates, iron, and antioxidants. Drinking this juice will help in expanding your blood vessels which in turn will improve the flow of blood thus, lowering blood pressure.
10. Sweet Potatoes
Ingredients: 1 large sweet potato, ¾ cup chopped kale, 1 cup cooked beans, ¼ cup hummus, 2 tablespoon water
How to: Use a fork to pick at the washed and scrubbed sweet potato. Microwave it at a high setting for about 10 minutes. Wash kale leaves and put them in a pan to cook till they are wilted. Add beans and continue to cook. Add water if it gets dry. Continue for about 5 minutes before removing from heat. Now cut your microwaved sweet potato in the middle and add the kale-bean mixture on top of it. Add hummus over the stuffing to garnish.
Frequency: Daily
Why it works: Sweet potatoes are a tasty and healthy option to include in your high blood pressure diet. Why? Because they are a rich source of potassium, magnesium, beta-carotene, and vitamins C and B6. Apart from keeping the heart-healthy, these nutrients are also very effective in lowering the high blood pressure levels.
11. Green Peas And Basil Soup
Ingredients: 1 cup green peas, ½ cup chopped spring onion, ½ cup chopped basil leaves, ½ teaspoon ground black pepper, 1 teaspoon oil, ¼ teaspoon salt
How to: Heat oil in a pan and add spring onions to it. Cook on a medium flame for a minute. Add the peas and water. Cook for another 8 to 10 minutes. Once it has cooled down, place it in a blender. Add basil leaves and blend to get a smooth mix. Pour this mix back into the pan while also adding salt and pepper to it. Cook on medium heat for 5 minutes. Give it an occasional stir. Serve hot.
Frequency: Daily
Why it works: This green peas and basil soup is a natural treatment for high blood pressure. It is usually recommended to eat green vegetables for controlling blood pressure. And basil here happens to be a wonderful addition to this green soup. It contains a chemical called eugenol which in turn blocks the substances that cause the tightening of blood vessels. It improves the flow of blood and thus helps in lowering blood pressure. It also helps in maintaining the stress levels which is the main contributor to a rise in blood pressure.
12. Hawthorn And Hibiscus Tea
Ingredients: 2 tablespoons dried hawthorn berries, 2 tablespoons dried hibiscus flowers, ½ tablespoon dried lemon peel, 2 cups water
How to: Add water into a pan and bring it to a boil. Add all ingredients and keep it on simmer for about 30 minutes. Turn the heat off and let it steep for another 15 to 20 minutes. Strain and drink. It can also be served cold.
Frequency: Three to four times a week
Why it works: Hawthorn and hibiscus tea is one of the most effective home remedies for high blood pressure. Both hawthorn and hibiscus are known for their multiple medicinal properties and health benefits. They are especially known for their benefits to the heart’s health. Hawthorn increases the flow of blood and also strengthens the heart muscles. Hibiscus is known for lowering both systolic and diastolic pressures and has proven to be very effective for hypertension patients.
13. Pomegranate And Beetroot Juice
Ingredients: 1 pomegranate, 1 medium-sized beetroot, water as required
How to: Add the freshly removed seeds of pomegranate into a blender along with the beetroot and blend. Strain the juice and serve.
Frequency: Three times a week
Why it works: Both pomegranate and beetroot are very effective home remedies for blood pressure. Pomegranate juice comes packed with the goodness of potassium which aids in removing excess salt from the body. These rich contents of potassium also boost the heart’s health and make it stronger. It also contains polyphenol compounds which work towards maintaining the elasticity of arteries. Beetroots too are very effective in lowering blood pressure and have anti-inflammatory properties.
14. Flaxseed Tea
Ingredients: 1 teaspoon ground flaxseed, ½ teaspoon honey, 1 cup water
How to: Add the flaxseed to boiling water. Steep it for 5 minutes. Take it off from the heat and strain in a glass. Add honey. Drink while it is warm.
Frequency: Twice a day
Why it works: Flaxseeds are an amazing addition to natural remedies for high blood pressure. They are rich in nutrients that are essential for maintaining the heart’s health. Flaxseeds are a good source of potassium, omega 3 fatty acids, and alpha-linolenic acid among others. These nutrients together help in lowering the blood pressure effectively.
15. Celery Seed Tea
Ingredients: 1 to 2 teaspoons of celery seeds, 1 cup water
How to: Take hot water in a mug and add crushed celery seeds to it. Let them steep for about 5 to 8 minutes. Drink while warm.
Frequency: Three times a day
Why it works: Here is another one of the best home remedies for high blood pressure. Celery seeds are the less popular but very significant component of the popular vegetable celery. These seeds are known for their natural diuretic properties which aid in removing the excess salt from the body thereby helping in regulating blood pressure.
Tips And Precautions
Here are some tips and precautions for dealing with the serious issue of high blood pressure:
- Reduce sodium and sugar intake
- Lose excess weight
- Cut caffeine, refined carbs, and alcohol from your diet
- Move around. Do lots of walking and exercise regularly
- Manage stress
- Meditate for at least 10 minutes daily
- Make changes in your diet. Opt for the DASH diet for better results
- Quit smoking
- Stay alert and monitor your blood pressure. Get regular check-ups.
Frequently Asked Questions
Q. How do you feel when you have high blood pressure?
High blood pressure bears no symptoms unless it has become severe. If you have an extremely high blood pressure you might feel the following symptoms:
- Severe headache
- Chest pain
- Fatigue
- Breathing difficulties
- Blood in urine
- Pounding in chest, neck or ears
Q. What is the normal blood pressure?
Normal blood pressure levels should read less than 120/80.
Q. Can anxiety cause high blood pressure?
No, anxiety does not cause high blood pressure at least not in the long-term. It can, however, cause a temporary spike in your blood pressure levels.
Q. Which are the best home remedies for high blood pressure?
Including beetroot juice, ginger chicken, green pea basil soup, blueberry parfait, kale, and quinoa salad among others in your diet can form to be the best home remedies for high blood pressure as diet is a very important influencer.
Q. What causes blood pressure to suddenly get high?
A sudden elevation in blood pressure can be due to caffeine, certain medications, drug abuse, smoking, stress, anxiety or overactive adrenal glands.
Q. Which is the best immediate treatment for high blood pressure at home?
Foods such as berries, bananas, beetroots, and dark chocolate among others are known to lower blood pressure quickly and thus, can be used as a form of immediate treatment for high blood pressure at home.
Q. What are the main high blood pressure causes?
There are no known causes for high blood pressure which is why this disease is known to be a silent killer. However, high-stress levels, bad food habits, a sedentary lifestyle, and excessive consumption of alcohol are some of the factors that can contribute to high blood pressure.
Q. What is the ideal high blood pressure diet?
The DASH diet aka Dietary Approaches to Stop Hypertension is said to be the ideal high blood pressure diet. This diet has been recommended by the National Heart, Lung, and Blood Institute in the US for people suffering from high blood pressure. The main focus of this diet is on eating fruits and vegetables along with some lean protein such as fish and beans. It restricts the consumption of red meat, salt, added sugar and fat. This diet is known for effectively lowering blood pressure.
