Top 7 Natural Ways to Lower High Blood Pressure at Home!

SunBro Health

Struggling with high blood pressure? In this video, you’ll learn 7 effective home remedies to lower your blood pressure naturally—no medication required. From exercise and the DASH diet to cutting salt and managing stress, these practical tips can help you live a healthier life. We also cover hydration, alcohol, smoking, and how to monitor your blood pressure at home. Stay tuned and take control of your heart health today! References: https://www.healthline.com/health/high-blood-pressure-home-remedies

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00:00Welcome back sunbro, we hope you all in great health and great money.

00:04Before we start, please at least subscribe so we can have little money for food and paying bills.

00:09Alright, today we are going to talk about, top 7 natural ways to lower high blood pressure at home.

00:15High blood pressure means your heart pumps blood with too much force, which can damage your arteries.

00:20The normal reading is under 120 80th of a millimeter hg.

00:24While meds help, lifestyle changes can also bring your numbers down.

00:271. Move your body. Regular activity lowers blood pressure and boosts mood, strength, and balance.

00:34No gym needed, walk, swim, or try beginner workouts on YouTube.

00:38Start slow and aim to include muscle strengthening twice a week, even carrying groceries counts.

00:432. Eat the DASH way. The DASH diet can lower your top blood pressure number by up to 11 points.

00:49Focus on fruits, veggies, whole grains, lean protein, and low-fat dairy.

00:53Cut back on fatty meats, processed foods, sweets, and sugary drinks.

00:58Even small swaps, like choosing water, help.

01:013. Cut salt. Too much sodium makes your body retain fluid, raising pressure.

01:06Stick to less than 1 teaspoon a day, about 2,300 milligrams.

01:10Use herbs for flavor and check labels. Processed foods often have hidden salt.

01:154. Manage your weight. Losing just 10 pounds can help.

01:18Keep your waist under 40 inches, men, or 35 inches, women, to reduce risk.

01:23If needed, ask a healthcare provider for support.

01:265. Quit smoking. Smoking spikes your blood pressure and increases long-term risk.

01:31Even second-hand smoke is harmful.

01:33Quitting is tough, but it greatly improves heart health.

01:366. Limit alcohol. Excess drinking raises blood pressure and can weaken medications.

01:40Keep it to one drink a day, women, or two, men.

01:43That's 12 ounces beer, 4 ounces wine, or 1.5 ounces liquor.

01:487. Reduce stress. Chronic stress keeps pressure high.

01:51Identify your triggers and find ways to cope.

01:54Deep breathing, meditation, or yoga can help calm your body and mind.

01:58Uncontrolled high blood pressure can lead to heart attack, stroke, or kidney damage.

02:02130-80ths of a millimeter hg or higher is considered high.

02:06Track your pressure at home and see a doctor regularly.

02:09Staying hydrated supports blood vessel function.

02:11Aim for 13 cups a day, men, or 9 women more if active or in hot weather.

02:16There's no quick way to lower blood pressure at home,

02:18but steady lifestyle changes and a doctor-approved plan work over time.

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