How can I instantly lower my blood pressure? Reducing your blood pressure is one of the most important steps you can take to maintain your heart health, as well as keep yourself feeling healthy and energetic on a daily basis. Take these nine steps to help lower your blood pressure quickly and easily, so you’ll be able to live the life you want without the risks associated with hypertension and high blood pressure.
When it comes to reducing blood pressure quickly, there is no more effective way than exercise. The best thing about walking is that it’s safe for all ages and offers a low-impact way to burn calories, improve circulation, relax muscles and clear your mind.
As a bonus, you can do it just about anywhere! If you’re not sure where to start, consider signing up for an organized walking program through your community centre or local parks department. The social aspect of group activity can also help boost your mood while boosting your blood pressure too!
If you’re set on walking alone, keep in mind that knowing your surroundings is important when reducing blood pressure quickly. Go during a time of day when there are fewer people, wear a hat and carry some water along with you in case you get thirsty.
Be sure to choose shoes that provide support and avoid wearing any kind of heels as they can throw off your posture and increase tension in your calves which can raise blood pressure over time. A good rule of thumb: always walk with at least one person that can be trusted to offer assistance if something happens.
2) Work On Your Stress Levels
Stress can have a dramatic effect on blood pressure, and reducing stress is an important part of maintaining healthy levels. By working on stress management techniques and perhaps seeking professional help if you’re dealing with a particularly stressful situation, you can reduce your blood pressure quickly and effectively.
A few quick ways to lower your blood pressure are: take up meditation; avoid junk food; sleep at least seven hours per night; join an organization that focuses on taking care of others (it will not only reduce your stress level but also give you a feeling of self-worth); control alcohol intake or cut it out completely. These measures will help get your BP back down in no time.
Eating a healthy diet rich in potassium, magnesium and calcium can also reduce your blood pressure by raising it. Drink plenty of water throughout the day to keep yourself hydrated. Exercise regularly and if you smoke, try to quit immediately. These changes combined with stress reduction techniques are sure to have a dramatic effect on your blood pressure levels.
3) Start Juicing
Juicing your fruits and vegetables at home can reduce blood pressure quickly in several ways. A juice made of carrots, celery, apples, and ginger contains high levels of potassium. Potassium helps lower blood pressure by expanding blood vessels and reducing stress on heart valves.
The natural sugars from these fruits also help to reduce high blood pressure as they work to balance out sodium intake. The nutrients in fruit juice help to stabilize your body’s reaction to stress, too—one of a handful of reasons it’s so often recommended for people with hypertension.
Drinking fruit juice can also reduce blood pressure quickly because it contains natural sugars. The sodium in table salt or processed foods often raises blood pressure, but there are just 5 milligrams of sodium in one cup of fruit juice.
As a bonus, many juices contain vitamins that are linked to reducing high blood pressure, such as vitamin C and vitamin B-6. If you want to lower your blood pressure quickly, drink some freshly made fruit juice every day and eat plenty of whole fruits—like oranges, bananas, and blueberries—and vegetables on a regular basis. Juicing is just one way to boost your intake of these nutritious foods.
4) Sleep More
One of the easiest and most effective ways to lower blood pressure is by getting more sleep. People who regularly get less than five hours of sleep per night have an increased risk of stroke and heart disease, not to mention other negative health effects. You’ll also be better able to think clearly when you’re well-rested—and stress is one of many factors that can elevate blood pressure. When it comes to lowering your blood pressure quickly, remember that a good night’s sleep isn’t just for your body; it’s for your heart too!
If you have high blood pressure, try to get at least eight hours of sleep per night. Make your bedroom a haven for rest and relaxation by keeping it quiet, dark and cool. You should also try to go to bed and wake up at roughly the same time every day. If you’re having trouble falling asleep, leave your TV or laptop out of your bedroom or keep them turned off.
If noise still keeps you awake or wakes you in between nights, consider using earplugs or buying white noise to drown out irritating sounds like traffic outside your home. Finally, if nothing seems to work for you—including sleeping pills—consider seeing a doctor about a consultation for cognitive behavioural therapy.
5) Use CBD Oil
Cannabidiol (CBD) is one of over 100 cannabinoids in hemp and cannabis plants. Like most phytocannabinoids, CBD is non-intoxicating, and while it’s primarily associated with relieving pain and inflammation (due to its anti-inflammatory abilities), it can also help decrease blood pressure.
Some research suggests that CBD’s effects on blood pressure can be attributed to an ability to increase nitric oxide levels in blood vessels, which causes a relaxation effect that decreases resistance throughout our cardiovascular system. Some studies have even shown that CBD could lower systolic blood pressure by more than 35 millimetres of mercury within 20 minutes of use—which indicates a potential for lowering high blood pressure long term.
6) Breathe In Exhale Out Breathing Technique
One exercise involves taking a deep breath in for five seconds, then exhaling for five seconds. This will allow oxygen to fill your lungs and reduce blood pressure. Another is imagining that there’s a balloon in your stomach. Your job is to breathe normally, but imagine you’re using your stomach muscles to push all of that air into that imaginary balloon.
For added effect, try touching your hands on both sides of your belly while doing so – as if they were inflating a beach ball inside you! Try breathing in and out like this five times. This helps get oxygen circulating throughout your body better than just normal breathing can do by itself.
7) Change Up Your Diet
Since high blood pressure is tied to a poor diet, you may want to consider making changes. Eating more fruits and vegetables can reduce your risk for high blood pressure and may even help lower your blood pressure naturally, according to a study published in The Journal of Human Hypertension. If you aren’t on a low-sodium diet already, consider limiting processed foods and eating more fresh produce instead.
You might also want to consider cutting back on red meat; research shows that beef is associated with an increased risk of hypertension as well as diabetes and heart disease. Eat more fish or poultry instead (they contain less sodium). Also, think about drinking less alcohol — it’s been associated with higher blood pressure levels in studies.
8) Stop smoking
According to a 2011 report by health organization World Health Organization, smoking is directly linked to an elevated risk of high blood pressure. Smoking constricts your blood vessels, increasing your heart rate and disrupting circulation.
This increases your blood pressure and causes arteries to become clogged with plaque. Giving up smoking is one of the most effective ways you can manage your high blood pressure in a snap. This is especially important if you’re thinking about becoming pregnant since it can put both you and your baby at serious risk for complications like miscarriage or preeclampsia (dangerously high blood pressure during pregnancy).
9) Eat garlic or take garlic extract supplements
Garlic is a natural diuretic, meaning it helps you pee more. If you’re like most people, you probably don’t get enough water during your day. In fact, many experts say we are suffering from chronic dehydration in Western countries. Garlic supplements have been shown to help increase urination frequency and as a result lower blood pressure in healthy adults (as little as 500 milligrams).
However, keep in mind that garlic can also cause side effects such as heartburn and flatulence due to its high sulfur content. So go easy on it and consult with your doctor before consuming too much of it. Also, make sure to drink plenty of water along with it!
Whatever you do, don’t make any drastic changes to your diet or lifestyle. Instead, start by thinking about what small steps you can take each day to start moving toward your goal. While it may seem like a daunting task, lowering blood pressure is easier than you think; lower your sodium intake, pick up some exercise, and consider how stress affects your health. Many of these changes will have a positive impact on other aspects of your life as well—improving both your physical and mental health—but they can also be great ways to help lower blood pressure quickly and safely.