Remedies for Hypertension~Tx&Mx

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🌿 Home Remedies for Hypertension – Treatment & Management

Hypertension is usually a lifelong condition, but natural home care + lifestyle changes can help control it and reduce the risk of heart attack, stroke, and kidney disease.

🔹 What Causes Hypertension?

Common causes include:

  • Stress & anxiety

  • High salt intake

  • Obesity

  • Lack of exercise

  • Smoking

  • Alcohol

  • Family history

  • Kidney or hormonal disorders

🩺 Target BP
Age Target BP
Adults < 130/80 mmHg
Elderly (>60 yrs) < 140/90 mmHg

🌿 Effective Home Remedies

✔ 1. Reduce salt intake

Use less than 5g/day (1 teaspoon).
Avoid:

  • Pickles

  • Papad

  • Salted snacks

  • Processed foods

✔ 2. Garlic clove daily

Chew 1–2 raw garlic cloves daily
Benefits:

  • Relax blood vessels

  • Improve circulation

  • Reduce cholesterol

✔ 3. Lemon & warm water

Drink every morning.
Benefits:

  • Flush sodium

  • Improve arteries

  • Rich in Vitamin-C

✔ 4. Flaxseeds (Alsi)

1 tbsp roasted flaxseed daily
Benefits:

  • Lowers BP

  • Reduces inflammation

  • Omega-3 rich

✔ 5. Hibiscus tea / Green tea

Drink 1–2 cups/day
Helps by:

  • Vasodilation

  • Relax blood vessel lining

✔ 6. Methi water

Soak fenugreek seeds overnight and drink the water in morning.

🍎 Ayurveda-based remedies

✔ Amla juice

2 teaspoons daily
→ Natural antioxidant, improves arteries

✔ Ashwagandha

1 teaspoon powder at bedtime
→ Reduces stress hormone (Cortisol)

✔ Arjuna bark tea

→ Supports heart function

🍎 DASH diet (proven for BP)

Increase:

  • Fruits

  • Green vegetables

  • Low-fat dairy

  • Millets, oats
    Decrease:

  • Salt

  • Sugar

  • Oily food

  • Red meat

🥗 Foods that help lower BP

✓ Banana
✓ Beetroot
✓ Carrot
✓ Pomegranate
✓ Garlic
✓ Lemon
✓ Oats
✓ Nuts (walnut/almond)
✓ Olive oil

🚶‍♂️ Lifestyle Remedies

Daily

✔ Brisk walking 30 minutes
✔ Yoga & meditation
✔ Weight reduction
✔ Avoid smoking and alcohol

Best yoga

  • Anulom-Vilom

  • Bhramari

  • Shavasana

  • Sukhasana

🎯 Breathing exercise

Inhale deeply for 4 seconds
Hold 4 seconds
Exhale 6 seconds
Repeat 5–10 times
→ lowers BP instantly

⚠ Avoid:

🚫 Pickles
🚫 Namkeen
🚫 Papad
🚫 Bakery items
🚫 Canned foods
🚫 Stress

🧂 Ideal daily salt intake

Less than 5 g/day
(1 teaspoon)

⚠ When to see a doctor

Seek help if:

  • BP > 160/100 repeatedly

  • Severe headache

  • Chest pain

  • Vision blurred

  • Shortness of breath

💊 Note

Home remedies help in control—but do not replace medication if you are already prescribed medicines. Continue regular monitoring.

📌 Quick summary (easy for notes)

  • Reduce salt

  • Raw garlic

  • Hibiscus tea

  • Meditation

  • 30-min walking

  • Avoid alcohol & smoking

  • DASH diet

  • Manage stress


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