What is Good for High Blood Pressure at Home? How to Reduce it?

Blood pressure is one of the most important vital signs and is measured in two values: systolic and diastolic blood pressure. Systolic blood pressure (large blood pressure) refers to the pressure on the blood vessel wall as the heart pumps blood through the body. Diastolic blood pressure (small blood pressure) refers to the resistance to the flow of blood in the vessels between the two pumps. Generally, values between 90/60 mmHg and 120/80 mmHg are considered normal.¹ Having blood pressure levels between 121/81 mmHg and 139/89 mmHg may be associated with the development of hypertension later in life. You should therefore take care to keep your blood pressure under control.

Symptoms of high blood pressure and stress-related high blood pressure are similar. It usually includes severe headache, nausea, vomiting, changes in vision and dizziness. If you are thinking “ What ishigh blood pressure?” or “In which case should I consult a doctor?”, you should measure your blood pressure at different times during the day and note it down. It is useful to consult a doctor in the presence of persistent blood pressure higher than 140/90 mmHg.

Medication may be a treatment option for hypertension. Your doctor will decide whether you are suitable for medication, taking into account your general state of health. Many people who do not want to use medication may ask the question “How can high blood pressure be lowered without medication? “. There are several suggestions for this, but in any case you should support your treatment option with healthy lifestyle changes. The answers to the question “How does high blood pressure drop?“, which is generally asked to doctors, are as follows:

• Get rid of excess weight, especially around the waist.
• Exercise regularly.
• Pay attention to your diet.
• Reduce your sodium consumption.
• Stop using products such as cigarettes and electric cigarettes.
• Limit alcohol consumption.
• Work on controlling stress levels.
• Get a good night’s sleep.
• Be careful to keep your blood pressure under control by using blood pressure monitors at home.

In addition to lifestyle changes, studies have found that there are some foods that have an effect on blood pressure control. Some foods that answer the question of how to lower high blood pressure are as follows:

• Citrus fruits: Fruits such as oranges, lemons and tangerines, which can be yellow or orange in color. Thanks to their minerals and vitamins, these fruits can contribute to a reduction in the risk of heart disease and hypertension. However, consuming large amounts of grapefruit may reduce or increase the effectiveness of some medicines you take. Therefore, it is useful to consult your pharmacist beforehand.
• Fish Large fish, especially salmon, are known for their rich omega-3 content and their benefits for cardiovascular diseases.
• Green leafy vegetables: Vegetables such as chard and spinach are rich in potassium and magnesium.
• Oilseeds: Nuts such as hazelnuts, almonds and walnuts are rich in healthy fats as well as arginine, which is used in the production of nitrite oxide, which is essential for lowering blood pressure. In a diet designed to lower blood pressure, oilseeds are needed to balance the diet.
• Legumes: Lentils, beans, peas are some types of legumes. Legumes, which are rich in magnesium and potassium, can be one of the answers to the question of how to lower high blood pressure at home.

What is Good for High Blood Pressure at Home – What Are the Foods That Cause High Blood Pressure?

What is Good for High Blood Pressure at Home

In the presence of high blood pressure, it would be right to avoid the following:

• Salt: Causes the body to retain more fluid. This leads to an increase in blood volume and thus blood pressure. It is generally recommended that the amount of salt consumed during the day should not exceed 1 teaspoon.⁴
• Delicatessen products: Salt can be used many times during the preparation and packaging of such products.
• Spice mixtures or sauces: It is worth being careful when you try to use another spice instead of salt to flavor food. Some sauces such as ketchup and salad dressing also contain a lot of salt.
• Pickles: In order to preserve pickles for a long time, a lot of salt is added. Pickles left in salt water for a long time absorb the salt in the water.
• Instant soups: Similar to delicatessen products, a lot of salt can be added during preparation.
• Sugar: Although it has no direct effect on increasing blood pressure, it may increase the risk of developing hypertension because it causes weight gain.
• Alcohol: Drinking large amounts of alcohol can increase your blood pressure.

Nutrition is a whole and the right diet combined with the right treatment can increase the effectiveness of treatment. You can consult a dietitian for more detailed information on the dietary changes required for the treatment of hypertension.