High blood pressure, or hypertension, is a widespread medical condition characterised by excessive blood force in the vessels. It can affect individuals of all ages and genders, underscoring the need for awareness due to its potential risks. Often dubbed the “silent killer,” high blood pressure typically lacks noticeable symptoms, necessitating regular monitoring for effective management. In this article, we’ll explore natural home remedies to lower high blood pressure, contributing to improved cardiovascular health. Read on to learn more.
Home Remedies for High Blood Pressure
In Ayurveda, isotonic exercise, such as walking, has been shown to reduce blood pressure and other physiological changes. In a study, the rise in diastolic blood pressure immediately after performing isotonic exercise for five minutes was significantly lower in Vata-Kapha individuals than in Pitta-Kapha and Vata-Pitta individuals. This suggests that isotonic exercise may be beneficial for people with hypertension, especially those with a Vata-Kapha constitution.
2. Reduce Intake of Salt
Eating too much sodium can raise your blood pressure. You can reduce sodium intake by reading food labels, avoiding processed foods, cooking with fresh or frozen vegetables, and seasoning your food with herbs and spices instead of salt. 
3. Drink Less Alcohol
Drinking less alcohol can help lower blood pressure by reducing the effects of these factors. For people who already have high blood pressure, cutting back on alcohol can lead to significant reductions in blood pressure. In some cases, it can even help people achieve normal blood pressure levels. 
4. Control Stress
Yoga and meditation are ancient practices that can help reduce stress and anxiety. When we are stressed, our sympathetic nervous system is activated, which can lead to an increase in heart rate, blood pressure, and breathing. Yoga and meditation can help to calm the sympathetic nervous system and reduce these stress-related symptoms. Yoga breathing exercises, such as pranayama, can help to slow down the breath and bring the body into a state of relaxation. 
5. Get Enough Sleep
Studies have shown that a lack of sleep can increase stress and blood pressure. Ayurveda also emphasizes the importance of sleep for good health. Ayurveda recommends getting 7-8 hours of sleep per night and establishing a regular sleep routine. This will help to ensure that you get the rest you need to lower your blood pressure and improve your overall health. 
6. Go For Power Walk
Researchers found that walking is more effective than jogging at reducing hypertension. This is because walking causes the arterial blood vessels to dilate, or widen, which reduces the amount of pressure that is produced. In one study, hypertensive patients who went for brisk walks lowered their blood pressure by an average of 8 mmHg, compared to 6 mmHg for those who jogged. 
Natural Ayurvedic Home Remedies for High Blood Pressure
Consuming Black Cumin Seeds (Nigella Sativa)
Nigella sativa, also known as black seed, has been used in Ayurveda for centuries to treat various health conditions, including hypertension. The active compounds in black seed, such as thymoquinone, have antioxidant, anti-inflammatory, and vasodilating properties. These properties may help to reduce blood pressure by relaxing the blood vessels and improving blood flow. 
8. Indian Snakeroot (Rauwolfia Serpentina)
Indian snakeroot, particularly Rauwolfia serpentina, reduces blood pressure by inhibiting catecholamines in nerve cells. This lowers the heart rate and relaxes blood vessels. Other alkaloids in snakeroot also contribute to this antihypertensive effect. 
9. Celery Seed
Celery seed contains a compound called phthalide, which has been shown to relax the walls of blood vessels. This allows blood to flow more easily, which can help to lower blood pressure. Phthalide also helps to reduce inflammation, which can contribute to high blood pressure.
In addition to phthalide, celery seed also contains other compounds that may help to lower blood pressure. 
10. Practise Deep Breathing
In Ayurveda, deep breathing is known as pranayama. Pranayama is the practice of controlling the breath to bring about physical, mental, and spiritual benefits. One of the benefits of pranayama is that it can help lower blood pressure.
When you breathe deeply, you take in more oxygen, which helps to relax the body and mind. This relaxation helps to reduce the production of stress hormones, such as cortisol, which can raise blood pressure. Deep breathing also helps to slow down the heart rate, which further lowers blood pressure. 
11. Eating Ginsing
In Ayurveda, ginseng is believed to have a balancing effect on the body’s Doshas, or energies. It is thought to increase the production of nitric oxide, a molecule that helps to relax blood vessels and lower blood pressure. Ginseng also contains compounds that can help to reduce inflammation, which is another factor that can contribute to high blood pressure.
Several studies have shown that ginseng can help lower blood pressure in people with hypertension. For example, one study found that taking 3 grams of ginseng extract daily for 8 weeks significantly lowered systolic blood pressure (the top number in a blood pressure reading) in people with mild to moderate hypertension. 
12. Eating Watermelon
Watermelon is a good source of L-citrulline, an amino acid that helps to relax blood vessels. This can help to lower blood pressure by reducing the resistance that blood encounters as it flows through the arteries. Watermelon is also a good source of potassium, which helps to balance the effects of sodium in the body. High sodium levels can contribute to high blood pressure. Additionally, watermelon is a good source of antioxidants, which can help to protect the heart and blood vessels from damage. 
By making simple lifestyle changes, such as eating a balanced diet, exercising regularly, and managing stress, anyone can take control of their blood pressure and improve their overall health. These natural methods offer a safe and sustainable approach to managing hypertension, reducing the risk of associated health problems, and leading a healthier life.
Are These Natural Blood Pressure Therapies Effective?
The effectiveness of these home remedies in decreasing blood pressure varies depending on the individual. Some people may notice a difference, while others may not. Before attempting any home cures, consult with your doctor, especially if you are taking blood pressure medication.
What Are The Risks Of Attempting To Treat High Blood Pressure At Home?
The risks of using home remedies for high blood pressure are minor in general. However, some people may experience side symptoms such as nausea, vomiting, or diarrhoea. As a result, before taking any home remedy, talk with your doctor about any potential risks.
How Long Does It Take For Home Remedies To Lower Blood Pressure?
The time it takes for home remedies to lower blood pressure also varies from person to person. Some people may see results within a few weeks, while others may need to wait longer. It is important to be patient and consistent with your home remedies.
Can Home Remedies Be Used In Place Of Medication?
Home cures should not be used in place of medication. If you have high blood pressure, you should work with your doctor to chalk out a treatment plan that includes medication as well as lifestyle adjustments.
Disclaimer: This article is written from a health and lifestyle perspective. It is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.