How can I lower my blood pressure fast at home?

High blood pressure (BP) is dangerous. It can lead to many health problems, including heart disease, cerebral palsy, kidney disease, vision loss, sexual dysfunction, and more. How can I lower my blood pressure fast at home? Below are a few common ways to lower blood pressure fast at home :

  • Staying calm: Too much stress or worry can hit BP. Being calm can actually reduce BP. Sit down and focus on breathing. Take a few deep breaths and hold for a few seconds before releasing. Deep slow breathing can help lower your stress level, thereby lowering your BP. One of the main causes of elevated BP is irregular breathing patterns during times of stress. Therefore, deep breathing helps to lower hypertension and regulate blood pressure. Doing yoga and meditation together with slow breathing every day can produce better results at the same time. Make reducing stress a priority.
  • Dark chocolate: Eating a piece of dark chocolate can help lower blood pressure because they help release endorphins (chemicals produced by the body to reduce stress and pain). Dark chocolate is also rich in antioxidants and polyphenols, which some studies have shown to reduce BP. However, it is recommended that you stick to smaller amounts of dark chocolate and choose a bar of dark chocolate with at least 70% cocoa content.
  • Hibiscus or chamomile tea: A cup of hibiscus or chamomile tea can also help relieve stress and lower blood pressure. However, it should not be taken with black tea or coffee.
  • Fruits: Fruits have many health benefits and one of them is to improve BP and reduce other heart disease risks. Berries like strawberries, raspberries, blackberries, and blueberries contain lots of polyphenols that are great for the heart. They are also really delicious. We can also add them to a smoothie made with low-fat or nonfat yogurt with no added sugar.
  • Lie down: It is more difficult for the heart to pump blood when standing upright. It has to work against gravity to send blood upwards throughout your body. When a person is lying down, the heart and head are at the same level, so they don’t have to pump as much. This will help reduce the load on the heart and lower blood pressure.
  • Sleep: Not getting enough sleep or rest can lead to increased BP. An individual may need at least six hours of sleep each night. Sleep helps regulate stress hormones and naturally lowers blood pressure.

What kind of food is recommended to control blood pressure?

According to the American Heart Association and the American College of Cardiology, a person has high blood pressure (BP) if their blood pressure is greater than 130/80; this means that almost half of all adults may need to lower their blood pressure.

Below are a few common diets and foods that help alleviate BP:

  • Moderate sodium reduction: Reducing salt intake and keeping it below 1500 mg results in a reduction in BP in hypertensive individuals.
  • Olive oil: Olive oil can be one of the most important components of a healthy diet. It is packed with antioxidants and polyphenols that have various health benefits, including reducing BP. Cooking vegetables with olive oil also allows bodies to absorb fat-soluble vitamins K, A, D, and E. It is always recommended to choose a quality extra virgin olive oil for maximum health benefits.
  • Flaxseed: Several studies have shown flaxseed to be a powerful superfood when it comes to reducing hypertension. They contain α-linolenic acid, an essential omega-3 fatty acid that has been found to lower blood pressure. They can also be sprinkled onto salads, smoothies, or baked goods.
  • Foods rich in potassium and magnesium: Unless contraindicated in people with poor kidney function, a diet rich in potassium lowers blood pressure. Potassium-rich foods include spinach, oranges, papaya, grapes, and bananas. Potassium helps the kidneys flush sodium out of our system, which can cause our blood pressure to drop. Some of the other high-potassium foods to try are cantaloupe, apricots, green leafy vegetables, tomatoes, potatoes, sweet potatoes, tuna, salmon, beans, nuts, seeds, chard, and white beans. Banana, spinach, and avocado smoothies can also be considered a snack or breakfast. Magnesium also helps relax blood vessels, making it easier for blood to pass through. Foods rich in magnesium include vegetables, dairy products, chicken, legumes, and whole grains.

Apart from the options listed above, limiting alcohol consumption, maintaining weight as recommended for height, exercising daily, and avoiding smoking are the best ways to lower blood pressure in the long run.

Page content is for informational purposes only. The content of the page does not include items containing information on therapeutic health care. Consult your doctor for diagnosis and treatment.

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