7 Home Remedies for Managing High Blood Pressure

What is high blood pressure?

Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 mm Hg. When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels.

17 Effective Ways to Lower Your Blood Pressure

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High blood pressure (hypertension) is called the “silent killer” for good reason. It has no symptoms, but it’s a major risk for heart disease and stroke. And these are the leading causes of death in the United States (1). About 1 in 3 American adults has high blood pressure (2).

A Mom’s Guide to Pediatric Vital Signs

Overview

In many respects, children aren’t “little adults.” This is true when it comes to vital signs. Vital signs, or vitals for short, are a measurement of:

• blood pressure
• heart rate (pulse)
• respiratory rate
• temperature

This important information can tell a medical provider a lot about a child’s overall health.

Normal values for vital signs exist for adults, but are often different for children, depending on their age. When you take your little one to the doctor’s office, you may notice that some vital signs are lower than an adult’s, while others are higher. Here’s what to expect when it comes to vital signs and your child.

INFANTS

Infant vital signs

Infants have a much higher heart and respiratory (breathing) rate than adults do. An infant’s muscles aren’t highly developed yet. This is true for the heart muscle and the muscles that assist breathing.

Think of the heart muscles like a rubber band. The further you stretch a rubber band, the harder and more forcefully it “snaps” back into place. If an infant’s heart cannot stretch very much due to immature muscle fibers, it has to pump at a faster rate to maintain blood flow through the body. As a result, an infant’s heart rate is often faster. It can also be irregular.

When an infant gets older, the heart muscle can stretch and contract more effectively. This means the heart doesn’t have to beat as fast to move blood through the body.

If an infant’s heart rate is lower than normal, it’s often cause for concern. Potential causes of slow heart rate, also known as bradycardia, in infants include:

• not enough oxygen
• low body temperature
• medication effects
• a congenital heart problem

While there can be variations, given a child’s overall condition, the average vital signs for an infant are:

• heart rate (newborn to 1 month): 85 to 190 when awake
• heart rate (1 month to 1 year): 90 to 180 when awake
• respiratory rate: 30 to 60 times per minute
• temperature: 98.6 degrees Fahrenheit

For blood pressure:

• neonate (96 hours old to 1 month): 67 to 84 systolic blood pressure (top number) over 31 to 45 diastolic (bottom number)
• infant (1 to 12 months): 72 to 104 systolic over 37 to 56 diastolic

TODDLERS

Toddler vital signs

After a child turns 1, their vital signs progress more toward adult values. From age 1 to 2, they should be:

• heart rate: 98 to 140 beats per minute
• respiratory rate: 22 to 37 breaths per minute
• blood pressure: systolic 86 to 106, diastolic 42 to 63
• temperature: 98.6 degrees Fahrenheit 

PRESCHOOLERS

Preschool vital signs

When a child is 3 to 5 years old, their average vital signs are:

• heart rate: 80 to 120 beats per minute
• respiratory rate: 20 to 28 breaths per minutes
• blood pressure: systolic 89 to 112, diastolic 46 to 72
• temperature: 98.6 degrees Fahrenheit

SCHOOL-AGE (6 TO 11 YEARS OLD)

School-age (6 to 11 years old)

The average vital signs of a child who is 6 to 11 years old are:

• heart rate: 75 to 118 beats per minute
• respiratory rate: 18 to 25 breaths per minute
• blood pressure: systolic 97 to 120, diastolic 57 to 80
• temperature: 98.6 degrees Fahrenheit 

ADOLESCENTS (12 YEARS OLD AND UP)

Adolescents (12 years old and up)

Adolescent vital signs are essentially the same as those of an adult. By this time, heart and breathing muscles have developed to near-adult levels:

• heart rate: 60 to 100 beats per minute
• respiratory rate: 12 to 20 breaths per minutes
• blood pressure: systolic 110 to 131, diastolic 64 to 83
• temperature: 98.6 degrees Fahrenheit 

TEMPERATURE

Temperature in children

Whether child or adult, the average body temperature is about 98.6 degrees Fahrenheit. However, a person’s temperature can go up and down throughout the day. Hormone swings, exercise, taking a bath, or being exposed to hot or cold weather can all affect a child’s temperature.

You can take your child’s temperature in a number of areas (provided they are still young enough to let you). Each area of the body can have different values for what constitutes a fever. According to Sutter Health/California Pacific Medical Center, the following values indicate fever in your child:

• axillary: greater than 99 degrees Fahrenheit (37.2 degrees Celsius)
• ear (tympanic): greater than 99.5 degrees Fahrenheit and 37.5 degrees Celsius if on oral mode (note that doctors don’t recommend taking an ear temperature on children younger than 6 months old)
• oral: greater than 99.5 degrees Fahrenheit (37.5 degrees Celsius)
• pacifier: greater than 99.5 degrees Fahrenheit (37.5 degrees Celsius)
• rectal: greater than 100.4 degrees Fahrenheit (38 degrees Celsius)

While having a fever is not a fun occurrence for your child, it has protective effects and can indicate that the body’s immune system is trying to fight off the infection. However, you should always call your child’s doctor if the child is younger than 3 months old and has a fever. For children older than 3 months, call your child’s pediatrician if they have a fever greater than 104 degrees Fahrenheit.

BLOOD PRESSURE

High and low blood pressure in children

While adults commonly experience high blood pressures due to a buildup of cholesterol in their bodies (called atherosclerosis), children don’t have the same contributing factors. So when their blood pressure is either too high or too low, a doctor is often concerned.

Usually the younger a child is, the more concerned a doctor is by high or low blood pressure. Blood pressure can indicate a heart or lung defect in very young children. Examples of potential causes of high blood pressure in infants include:

• bronchopulmonary dysplasia
• coarctation of the aorta
• kidney abnormalities, such as renal artery stenosis
• Wilms tumor

When a child is school-aged, hypertension is most likely due to being overweight, according to KidsHealth.

Hypotension, or too-low blood pressure, is pressure that is 20 mmHg lower than a child’s average blood pressure. Common causes of hypotension include blood loss, sepsis (severe infection), or a severe allergic reaction. Children with these conditions usually appear quite sick. Blood pressure below the listed averages in an otherwise well-appearing child is often normal.

Remember that heart rate, respiratory rate, and blood pressure are all closely linked. The heart pumps blood throughout the body to ensure the blood can flow by the lungs to get oxygen and then take the oxygenated blood to the tissues. If a person doesn’t get enough oxygen, their heart rate and respiratory rate will speed up in an attempt to get more oxygen.

CALL A DOCTOR

When to call a doctor

If you take your child’s vital signs and they deviate significantly from the norms, you may need to call your child’s doctor. Here’s what to check for:

• You can count a child’s respirations by putting your hand on your child’s chest and feeling how often the chest rises and falls.
• You can measure a child’s heart rate by feeling their brachial pulse, which is the pulse inside the crook or bend of the arm on your child’s “pinky finger” side of the arm.
• Blood pressure can be checked using an automatic blood pressure cuff or a manual cuff (known as a sphygmomanometer) and stethoscope. Note, however, that the size of the blood pressure cuff can affect the reading. An adult-sized cuff will often give an incorrect reading when used on a child.

Of course, you should get the above checked at your pediatrician’s office. If your child appears active and otherwise well, an abnormal vital sign is likely not a medical emergency, but warrants a phone call or office visit. If your child seems at all sick, be sure to get them emergency medical care right away. 

TAKEAWAY

Takeaway

If your child doesn’t appear ill but became agitated before or while you measured vital signs, you may wish to try to measure them again when they are less upset. This can usually yield more accurate results.

Remember that vital signs are an important part of the overall picture, but it’s important to consider your child’s behavior as well.

Ask yourself these questions:

Quick health check

• Is your child behaving normally?
• Do they appear confused or lethargic?
• Does their color appear normal or are they red- or blue-tinged?

Taking these factors into account can also let you know if your child’s vital signs are cause for concern.

Dead Sea Mud: Benefits and Uses

Overview

The Dead Sea is a salt water lake in the Middle East, located between Israel and Jordan. The geographical features of the Dead Sea — including the fact that the lake is at the lowest sea level of any body of water on earth and surrounded by mountains — makes the surrounding silt and mud rich with a unique combination of minerals like magnesium, sodium, and potassium.

The 20 Best Foods for People With Kidney Problems

Kidney disease is a common problem affecting about 10% of the world’s population (1).

The kidneys are small but powerful bean-shaped organs that perform many important functions.

They are responsible for filtering waste products, releasing hormones that regulate blood pressure, balancing fluids in the body, producing urine and many other essential tasks (2).

There are various ways in which these vital organs can become damaged.

Diabetes and high blood pressure are the most common risk factors for kidney disease. However, obesity, smoking, genetics, gender and age can also increase the risk (3).

Uncontrolled blood sugar and high blood pressure cause damage to blood vessels in the kidneys, reducing their ability to function at an optimal level (4).

When the kidneys aren’t working properly, waste builds up in the blood, including waste products from food (5).

Therefore, it’s necessary for people with kidney disease to follow a special diet.

Diet and Kidney Disease

Dietary restrictions vary depending on the level of kidney damage.

For example, people in the early stages of kidney disease have different restrictions than those with kidney failure, also known as end-stage renal disease (ESRD) (6, 7).

If you have kidney disease, your health care provider will determine the best diet for your individual needs.

For most people with advanced kidney disease, it’s important to follow a kidney-friendly diet that helps decrease the amount of waste in the blood.

This diet is often referred to as a renal diet.

It helps boost kidney function while preventing further damage (8).

While dietary restrictions vary, it is commonly recommended that all people with kidney disease restrict the following nutrients:

• Sodium: Sodium is found in many foods and a major component of table salt. Damaged kidneys can’t filter out excess sodium, causing its blood levels to rise. It’s often recommended to limit sodium to less than 2,000 mg per day (9, 10).
• Potassium: Potassium plays many critical roles in the body, but those with kidney disease need to limit potassium to avoid dangerously high blood levels. It’s usually recommended to limit potassium to less than 2,000 mg per day (11, 12).
• Phosphorus: Damaged kidneys can’t remove excess phosphorus, a mineral in many foods. High levels can cause damage to the body, so dietary phosphorus is restricted to less than 800–1,000 mg per day in most patients (13, 14).

Protein is another nutrient that people with kidney disease may need to limit, as waste products from protein metabolism can’t be cleared out by damaged kidneys.

However, those with end-stage renal disease undergoing dialysis, a treatment that filters and cleans the blood, have greater protein needs (15, 16).

Each person with kidney disease is different, which is why it’s important to talk to your healthcare provider about your individual dietary needs.

Luckily, many delicious and healthy options are low in phosphorus, potassium and sodium.

Here are 20 of the best foods for people with kidney problems.

1. Cauliflower

Cauliflower is a nutritious vegetable that is high in many nutrients, including vitamin C, vitamin K and the B vitamin folate.

It’s also full of anti-inflammatory compounds like indoles and an excellent source of fiber (17).

Plus, mashed cauliflower can be used in place of potatoes for a low-potassium side dish.

One cup (124 grams) of cooked cauliflower contains (18):

• Sodium: 19 mg
• Potassium: 176 mg
• Phosphorus: 40 mg

2. Blueberries

Blueberries are packed with nutrients and one of the best sources of antioxidants you can eat (19).

In particular, these sweet berries contain antioxidants called anthocyanins, which may protect against heart disease, certain cancers, cognitive decline and diabetes (20).

They also make a fantastic addition to a kidney-friendly diet, as they are low in sodium, phosphorus and potassium.

One cup (148 grams) of fresh blueberries contains (21):

• Sodium: 1.5 mg
• Potassium: 114 mg
• Phosphorus: 18 mg

3. Sea Bass

Sea bass is a high-quality protein that contains incredibly healthy fats called omega-3s.

Omega-3s help reduce inflammation and may help decrease the risk of cognitive decline, depression and anxiety (22, 23, 24).

While all fish are high in phosphorus, sea bass contains lower amounts than other seafood choices.

However, it’s important to consume small portions in order to keep phosphorus levels in check.

Three ounces (85 grams) of cooked sea bass contain (25):

• Sodium: 74 mg
• Potassium: 279 mg
• Phosphorus: 211 mg

4. Red Grapes

Not only are red grapes delicious, they also deliver a ton of nutrition in a small package.

Red grapes are high in vitamin C and contain antioxidants called flavonoids, which have been shown to reduce inflammation (26).

Additionally, red grapes are high in resveratrol, a type of flavonoid that has been shown to benefit heart health and protect against diabetes and cognitive decline (27, 28).

These sweet fruits are kidney-friendly, with a half cup (75 grams) containing (29):

• Sodium: 1.5 mg
• Potassium: 144 mg
• Phosphorus: 15 mg

5. Egg Whites

Although egg yolks are very nutritious, they contain high amounts of phosphorus, making egg whites a better choice for people following a renal diet.

Egg whites provide a high-quality, kidney-friendly source of protein.

Not to mention, they are an excellent choice for people undergoing dialysis treatment, as they have higher protein needs but need to limit phosphorus.

Two large egg whites (66 grams) contain (30):

• Sodium: 110 mg
• Potassium: 108 mg
• Phosphorus: 10 mg

6. Garlic

People with kidney problems are advised to limit the amount of sodium in their diet, including added salt.

Garlic provides a delicious alternative to salt, adding flavor to dishes while providing nutritional benefits.

It’s a good source of manganese, vitamin C and vitamin B6 and contains sulfur compounds that have anti-inflammatory properties.

Three cloves (9 grams) of garlic contain (31):

• Sodium: 1.5 mg
• Potassium: 36 mg
• Phosphorus: 14 mg

7. Buckwheat

Many whole grains tend to be high in phosphorus, but buckwheat is a healthy exception.

Buckwheat is highly nutritious, providing a good amount of B vitamins, magnesium, iron and fiber.

It is also a gluten-free grain, making buckwheat a good choice for people with celiac disease or gluten intolerance.

A half cup (84 grams) of cooked buckwheat contains (32):

• Sodium: 3.5 mg
• Potassium: 74 mg
• Phosphorus: 59 mg

8. Olive Oil

Olive oil is a healthy source of fat and phosphorus-free, making it a great option for people with kidney disease.

Frequently, people with advanced kidney disease have trouble keeping weight on, making healthy, high-calorie foods like olive oil important (33).

The majority of fat in olive oil is a monounsaturated fat called oleic acid, which has anti-inflammatory properties (34).

What’s more, monounsaturated fats are stable at high temperatures, making olive oil a healthy choice for cooking.

One ounce (28 grams) of olive oil contains (35):

• Sodium: 0.6 mg
• Potassium: 0.3 mg
• Phosphorus: 0 mg

9. Bulgur

Bulgur is an ancient grain that makes a terrific, kidney-friendly alternative to other whole grains that are high in phosphorus and potassium.

This nutritious grain is a good source of B vitamins, magnesium, iron and manganese.

It’s also an excellent source of plant-based protein and full of dietary fiber, which is important for digestive health.

A half-cup (91-gram) serving of bulgur contains (36):

• Sodium: 4.5 mg
• Potassium: 62 mg
• Phosphorus: 36 mg

10. Cabbage

Cabbage belongs to the cruciferous vegetable family and is loaded with vitamins, minerals and powerful plant compounds.

It’s a great source of vitamin K, vitamin C and many B vitamins.

Furthermore, it provides insoluble fiber, a type of fiber that keeps your digestive system healthy by promoting regular bowel movements and adding bulk to stools (37).

Plus, it’s low in potassium, phosphorus and sodium with one cup (70 grams) of shredded cabbage containing (38):

• Sodium: 13 mg
• Potassium: 119 mg
• Phosphorus: 18 mg

11. Skinless Chicken

Although a limited protein intake is necessary for some people with kidney issues, providing the body with an adequate amount of high-quality protein is vital for health.

Skinless chicken breast contains less phosphorus, potassium and sodium than skin-on chicken.

When shopping for chicken, choose fresh chicken and avoid pre-made roasted chicken, as it contains large amounts of sodium and phosphorus.

Three ounces (84 grams) of skinless chicken breast contains (39):

• Sodium: 63 mg
• Potassium: 216 mg
• Phosphorus: 192 mg

12. Bell Peppers

Bell peppers contain an impressive amount of nutrients but are low in potassium, unlike many other vegetables.

These brightly colored peppers are loaded with the powerful antioxidant vitamin C.

In fact, one small red bell pepper (74 grams) contains 158% of the recommended intake of vitamin C.

They are also loaded with vitamin A, an important nutrient for immune function, which is often compromised in people with kidney disease (40).

One small red pepper (74 grams) contains (41):

• Sodium: 3 mg
• Potassium: 156 mg
• Phosphorus: 19 mg

13. Onions

Onions are excellent for providing sodium-free flavor to renal-diet dishes.

Reducing salt can be difficult for many patients, making finding flavorful salt alternatives a must.

Sautéeing onions with garlic and olive oil adds flavor to dishes without compromising your kidney health.

What’s more, onions are high in vitamin C, manganese and B vitamins and contain prebiotic fibers that help keep your digestive system healthy by feeding beneficial gut bacteria (42.

One small onion (70 grams) contains (43):

• Sodium: 3 mg
• Potassium: 102 mg
• Phosphorus: 20 mg

14. Arugula

Many healthy greens like spinach and kale are high in potassium and difficult to fit into a renal diet.

However, arugula is a nutrient-dense green that is low in potassium, making it a good choice for kidney-friendly salads and side dishes.

Arugula is a good source of vitamin K and the minerals manganese and calcium, all of which are important for bone health.

This nutritious green also contains nitrates, which have been shown to lower blood pressure, an important benefit for those with kidney disease (44).

One cup (20 grams) of raw arugula contains (45):

• Sodium: 6 mg
• Potassium: 74 mg
• Phosphorus: 10 mg

15. Macadamia Nuts

Most nuts are high in phosphorus and not recommended for those following a renal diet.

However, macadamia nuts are a delicious option for people with kidney problems. They are much lower in phosphorus than popular nuts like peanuts and almonds.

They are also packed with healthy fats, B vitamins, magnesium, copper, iron and manganese.

One ounce (28 grams) of macadamia nuts contains (46):

• Sodium: 1.4 mg
• Potassium: 103 mg
• Phosphorus: 53 mg

16. Radish

Radishes are crunchy vegetables that make a healthy addition to a renal diet.

This is because they are very low in potassium and phosphorus but high in many other important nutrients.

Radishes are a great source of vitamin C, an antioxidant that has been shown to decrease the risk of heart disease and cataracts (47, 48).

Additionally, their peppery taste makes a flavorful addition to low-sodium dishes.

A half cup (58 grams) of sliced radishes contains (49):

• Sodium: 23 mg
• Potassium: 135 mg
• Phosphorus: 12 mg

17. Turnips

Turnips are kidney-friendly and make an excellent replacement for vegetables that are higher in potassium like potatoes and winter squash.

These root vegetables are loaded with fiber and nutrients like vitamin C, vitamin B6, manganese and calcium.

They can be roasted or boiled and mashed for a healthy side dish that works well for a renal diet.

A half cup (78 grams) of cooked turnips contains (50):

• Sodium: 12.5 mg
• Potassium: 138 mg
• Phosphorus: 20 mg

18. Pineapple

Many tropical fruits like oranges, bananas and kiwis are very high in potassium.

Luckily, pineapple makes a sweet, low-potassium alternative for those with kidneys problems.

Plus, pineapple is rich in fiber, B vitamins, manganese and bromelain, an enzyme that helps reduce inflammation (51).

One cup (165 grams) of pineapple chunks contains (52):

• Sodium: 2 mg
• Potassium: 180 mg
• Phosphorus: 13 mg

19. Cranberries

Cranberries benefit both the urinary tract and kidneys.

These tiny, tart fruits contain phytonutrients called A-type proanthocyanidins, which prevent bacteria from sticking to the lining of the urinary tract and bladder, thus preventing infection (53, 54).

This is helpful for those with kidney disease, as they have an increased risk of urinary tract infections (55).

Cranberries can be eaten dried, cooked, fresh or as a juice. They are very low in potassium, phosphorus and sodium.

One cup (100 grams) of fresh cranberries contains (56):

• Sodium: 2 mg
• Potassium: 85 mg
• Phosphorus: 13 mg

20. Shiitake Mushrooms

Shiitake mushrooms are a savory ingredient that can be used as a plant-based meat substitute for those on a renal diet who need to limit protein.

They are an excellent source of B vitamins, copper, manganese and selenium.

In addition, they provide a good amount of plant-based protein and dietary fiber.

Shiitake mushrooms are lower in potassium than portobello and white button mushrooms, making them a smart choice for those following a renal diet (57, 58).

One cup (145 grams) of cooked shiitake mushroom contains (59):

• Sodium: 6 mg
• Potassium: 170 mg
• Phosphorus: 42 mg

The Bottom Line

The kidney-friendly foods above are excellent choices for people following a renal diet.

Remember to always discuss your food choices with your healthcare provider to ensure that you are following the best diet for your individual needs.

Dietary restrictions vary depending on the type and level of kidney damage, as well as the medical interventions in place, such as medications or dialysis treatment.

While following a renal diet can feel restrictive at times, there are plenty of delicious foods that fit into a healthy, well-balanced and kidney-friendly meal plan.