If your blood pressure is abnormally high, you should get it lowered as quickly as possible. There are ways to accomplish this by relying on nothing but diet and a healthy lifestyle, but if you have hypertension problems, you may want to see a doctor to prescribe the right medications. Here's what you absolutely need to know about the options available to you.
Steps
Part 1 of 3: Lower Blood Pressure with the Right Nutrition
Step 1. Follow a balanced diet
A diet consisting of whole grains, fruits, vegetables, and low-fat dairy products can lower your blood pressure by 14 mmHg, especially if you are consuming minimal amounts of saturated fat and cholesterol.
- Dietary changes are usually the first step to lower blood pressure. The effects may be gradual if you just balance your diet, but if you focus on eating the foods known to lower your blood pressure and accompany your eating lifestyle with physical activity and other healthy changes, your blood pressure will drop much faster.
- Once your blood pressure is at the right level for you, you can indulge in a bar of chocolate or a few cookies every now and then, but in general you should stick to a healthy diet to prevent the pressure from rising.
Step 2. Avoid salt
Sodium is the natural enemy of low blood pressure. Stopping ingesting it can often reduce blood pressure by 2-8mmHg.
- Limit your daily sodium intake to 2300 mg, or less. If you are over 51 or have an underlying condition that causes high blood pressure, do not take more than 1500 mg per day.
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If you want to flavor your foods, you can safely do it with herbs and spices. Some of them, in particular, can actually intervene to lower blood pressure.
- Cayenne pepper expands blood vessels and improves arterial flow.
- Turmeric, in general, reduces inflammation, thus improving cardiovascular function and lowering blood pressure.
- Garlic lowers both cholesterol and blood pressure.
Lower Blood Pressure Quickly Step 3 Step 3. Limit your alcohol consumption
In small doses, alcohol can actually lower blood pressure. If you overdo it, however, it can increase it.
- Men and women over the age of 65 should not drink more than one glass of wine (or a similarly alcoholic beverage) per day. Adults under the age of 65 can drink up to two glasses.
- For reasons of clarity, a drink or glass is equivalent to 355 ml of beer, 148 ml of wine and 45 ml of a liqueur with an alcohol content of 80.
- In moderate amounts, wine and other spirits can lower blood pressure by 2-4 mmHg.
- Remember that this only comes in handy if you already drink alcohol. The results are less pronounced and riskier if you don't consume them regularly.
- High volumes of alcohol can decrease the effectiveness of drugs used to regulate blood pressure.
Lower Blood Pressure Quickly Step 4 Step 4. Drink semi-skim or skim milk
Milk is rich in potassium and calcium, two nutrients that are beneficial for low blood pressure. Dairy products also contain vitamin D, which is also essential for this purpose.
Semi-skimmed and skimmed milk are preferable to whole milk, which contains palmitic acid which, according to some studies, can block the internal signals responsible for relaxation of blood vessels. As a result, the blood vessels narrow and the blood pressure remains high
Lower Blood Pressure Quickly Step 5 Step 5. Drink the hibiscus tea
Herbal infusions containing hibiscus can cause your blood pressure to drop quickly and noticeably. You need to drink three cups a day to get a good result.
- Leave the herbal tea to infuse for 6 minutes before drinking it, cold or hot.
- If you take no other measures than hibiscus tea three times a day, you can lower your systolic blood pressure by 7 points over a 6-week period.
- Hibiscus tea contains anthocyanin and other antioxidants that strengthen blood vessels, preventing them from shrinking and raising blood pressure.
Lower Blood Pressure Quickly Step 6 Step 6. Pour yourself a glass of cranberry juice, which can lower your blood pressure as effectively as a glass of red wine
Cranberry juice contains antioxidants known as proanthocyanidins. These substances decrease ET-1, a compound produced by the body famous for constricting blood vessels and elevating blood pressure
Lower Blood Pressure Quickly Step 7 Step 7. Eat fruits and vegetables that lower blood pressure
Although all types of these foods are an important part of a balanced diet, some have beneficial effects on lowering blood pressure.
- Eat kiwi. According to a study carried out by the American Heart Association, eating 3 kiwifruit a day for 8 weeks could cause your systolic blood pressure to drop significantly. These fruits are rich in an antioxidant known as lutein.
- Cut a slice of melon. This fruit contains fiber, lycopenes, vitamin A and potassium, all of which are associated with low blood pressure. It also features an amino acid called L-citrulline / L-arginine, which, according to some recent studies, can help lower blood pressure.
- Include a wide variety of potassium-rich fruits and vegetables in your diet. Scientists agree that this substance is vital for any diet whose purpose is to lower blood pressure. Good sources of potassium include peas, bananas, potatoes, tomatoes, orange juice, red beans, cantaloupe, winter melon, and raisins.
Lower Blood Pressure Quickly Step 8 Step 8. Try coconut water
It is rich in potassium, electrolytes, and other nutrients linked to low blood pressure.
A study published in the West Indian Medical Journal indicated that coconut water lowered systolic blood pressure in 71% of participants and diastolic blood pressure in 29% of participants
Lower Blood Pressure Quickly Step 9 Step 9. Eat more tofu and soy products
They contain isoflavones, nutrients that appear to have a direct link to blood pressure.
- In a study carried out in 2012, researchers found that diets rich in isoflavones are more likely to result in a 5.5 points lower blood pressure than those characterized by a deficiency of this substance.
- Green tea and peanuts contain good amounts of isoflavones.
Lower Blood Pressure Quickly Step 10 Step 10. Indulge in a piece of dark chocolate
Chocolate is rich in flavanols, nutrients that encourage blood vessels to dilate more, thereby lowering blood pressure.
- You can also try other types of chocolate, but dark and pure cocoa contain higher concentrations of this substance than milk and are better choices even if you want to keep fit.
- According to some studies, consuming chocolate can reduce blood pressure in individuals with high blood pressure, but the results are less pronounced in individuals with normal, or near-normal, blood pressure.
Lower Blood Pressure Quickly Step 11 Step 11. Spice your foods with chili
Capsaicin, a chemical compound found in the chili plant, can help lower blood pressure when consumed.
Part 2 of 3: Adopt a Lifestyle That Promotes Low Blood Pressure
Lower Blood Pressure Quickly Step 12 Step 1. Set aside 30 minutes each day to exercise at a moderate level
Exercising for at least 30 minutes most days can quickly and substantially lower your blood pressure. You can get around doing athletic activities or housework.
- Before increasing the amount of exercise practiced in a day, ask your doctor for advice. Excessive increase in physical activity can lead to an increased risk of suffering from a heart attack or stroke.
- Brisk walking is one of the simplest exercises to add to your routine. Walking like this for 30 minutes can drop your blood pressure by nearly 8mmHg.
- You can also indulge in other athletic activities, such as volleyball, flag football, hoops, cycling, dancing, water aerobics, swimming and rope jumping.
- Among the most useful household activities are washing the car, cleaning windows and floors, gardening, raking leaves, shoveling snow, climbing and descending stairs.
Lower Blood Pressure Quickly Step 13 Step 2. Take a deep breath
Breathing slowly and meditatively relaxes the body, causing it to produce more nitric oxide and less stress hormones.
- Nitric oxide opens blood vessels, reducing blood pressure.
- Stress hormones raise renin, an enzyme in the kidneys that has a link with high blood pressure.
- Each morning, focus on deep inhalation and breathing through the diaphragm for at least five minutes.
- For an even more noticeable effect on blood pressure, consider learning formal meditation, doing yoga, qi-gong, or tai chi.
Lower Blood Pressure Quickly Step 14 Step 3. Reduce the amount of hours spent working
Studies suggest that working more than 41 hours a week increases the risk of suffering from high blood pressure by 15%. Consequently, if you want to get it lowered quickly, you should work less when you can.
This is especially important if your job is quite hectic or stressful. Stress hormones cause blood vessels to narrow, which will make it harder for the heart to pump blood, resulting in an increase in blood pressure
Lower Blood Pressure Quickly Step 15 Step 4. Listen to the music
Listening to soothing music for 30 minutes a day can lower your blood pressure, especially when done in conjunction with deep breathing techniques and taking high blood pressure medications.
- Opt for calming music, such as classical, Celtic, or Indian music.
- Studies have shown that after a week, systolic blood pressure can drop by 3.2 points.
Lower Blood Pressure Quickly Step 16 Step 5. Stop smoking
Nicotine is one of the number one culprits of high blood pressure. If you smoke or are frequently around smokers, cutting this factor will allow you to quickly lower your blood pressure.
Smoking increases blood pressure by 10mmHg one hour after smoking. If you only smoke, your blood pressure will always be high. The same goes for people who are constantly surrounded by smokers
Part 3 of 3: Lower Blood Pressure with Medicines
Lower Blood Pressure Quickly Step 17 Step 1. Take CoQ10 supplements
Coenzyme Q10 is a natural supplement and antioxidant that can reduce blood pressure from 17mmHg to 10mmHg when taken regularly. The supplement dilates blood vessels, making it easier for the heart to pump blood.
Discuss this supplement with your doctor. Typically, you should take 60-100 mg up to three times a day
Lower Blood Pressure Quickly Step 18 Step 2. Learn about diuretics, which eliminate excess sodium and water from the body
Since sodium is a known culprit of high blood pressure, avoiding excesses can cause a significant drop in blood pressure
Lower Blood Pressure Quickly Step 19 Step 3. Consider beta blockers, which cause heart rates to drop
As a result, the heart pumps less blood, lowering blood pressure
Lower Blood Pressure Quickly Step 20 Step 4. Try ACE inhibitors
ACE stands for “Angiotensin-Converting Enzyme”. This enzyme causes the body to produce angiotensin, a chemical that causes arteries throughout the body to narrow.
An ACE inhibitor causes blood vessels to open, making it easier for blood to flow and lower blood pressure
Lower Blood Pressure Quickly Step 21 Step 5. Learn about angiotensin II receptor blockers
These drugs directly block the effect of angiotensin, which is responsible for narrowing the arteries.
Angiotensin needs to bind to a receptor to have an effect on the blood vessel. These medicines block the receptors, thereby preventing the chemical from having an impact
Lower Blood Pressure Quickly Step 22 Step 6. Learn about calcium channel blockers, which work by preventing calcium from entering the heart and arteries
- Calcium causes smooth muscle cells to become hard, which means the heart has to use more force to pump blood through the arteries.
- This drug relaxes the tight blood vessels, thereby causing the pressure to drop.
Lower Blood Pressure Quickly Step 23 Step 7. Find out about alpha blockers, which can reduce resistance in the arteries
As a result, the vascular muscles relax, facilitating the flow of blood
Lower Blood Pressure Quickly Step 24 Step 8. Learn about alpha-2 receptor agonists
These drugs reduce the function of the sympathetic part of the involuntary nervous system.
This means less adrenaline is produced which, together with stress hormones, can cause blood vessels to constrict
Lower Blood Pressure Quickly Step 25 Step 9. Take a combined alpha-beta blocker
This is a necessary defense for patients who have particularly high blood pressure, as it lowers it faster than other medicines.
This drug reduces the resistance exerted by the arteries and causes the heart rate to drop
Lower Blood Pressure Quickly Step 26 Step 10. Find out about central agonists
These drugs prevent blood vessels from narrowing easily, so that the blood flows more fluently.
The effect is similar to that of alpha-beta blockers
Lower Blood Pressure Quickly Step 27 Step 11. Find out about peripheral adrenergic inhibitors
The brain is the primary target of this group of drugs.
The neurotransmitters responsible for the smooth muscle tissue of the heart and blood vessels are blocked when these drugs are taken, so the message that tells blood vessels to shrink never gets to its destination
Lower Blood Pressure Quickly Step 28 Step 12. Get a blood vessel dilator, or vasodilator
This medicine only relaxes the muscles of the blood vessels.
