How To Lower Blood Pressure Quickly And Naturally
When someone has high blood pressure, also known as hypertension, it means their blood is pumping with too much force against the artery walls. The condition can eventually lead to heart disease, stroke, or other cardiac conditions. High blood pressure is extremely common in the United States. More than 103 million people in the country have itand many dont even know theirs is too high, because it can be asymptomatic, says John Osborne, MD, director of cardiology at LowT Center/HerKare and a volunteer for the American Heart Association .
The reason many people dont know? There are often few or no symptoms associated with high blood pressure, says Sondra DePalma, a cardiac physician assistant at PinnacleHealth CardioVascular Institute with UPMC Pinnacle in Harrisburg, Pennsylvania, which is why it is called the silent killer.
If youre wondering how to lower blood pressure, luckily, there are natural ways to do so with the proper diet and healthy lifestyle changes.
Try These Medicinal Herbs
Herbal medicines have long been used in many cultures to treat a variety of ailments.
Some herbs have even been shown to possibly lower blood pressure. However, more research is needed to identify the doses and components in the herbs that are most useful.
Always check with your doctor or pharmacist before taking herbal supplements. They may interfere with your prescription medications.
Heres a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure:
- black bean
- river lily
- Avoid daytime naps.
- Make your bedroom comfortable.
The 2010 national Sleep Heart Health Study found that regularly sleeping fewer than 7 hours a night and more than 9 hours a night was associated with an increased rate of high blood pressure.
Regularly sleeping fewer than 5 hours a night was linked to a significant risk of high blood pressure long term .
Your Bp Is Recorded As Two Numbers
When taking your blood pressure, keep in mind that your BP has two numbers: systolic and diastolic.
The systolic is the top number and its the pressure on your arteries when the heart beats, said Dr. Sachdev. The diastolic is the bottom number and its the pressure in between beats.
Both numbers get taken into consideration by your doctor to figure out if you have high BP and if so, what to do for treatment, she added.
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Eat More Potassium And Less Sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure .
Potassium is a double winner: It lessens the effects of salt in your system and eases tension in your blood vessels. However, diets rich in potassium may be harmful to people with kidney disease, so talk with your doctor before increasing your potassium intake.
Its easy to eat more potassium. So many foods are naturally high in potassium. Here are a few:
- other processed snacks
Foods labeled low fat are usually high in salt and sugar to compensate for the loss of fat. Fat is what gives food taste and makes you feel full.
Cutting down on or even better, cutting out processed food will help you eat less salt, less sugar, and fewer refined carbohydrates. All of this can result in lower blood pressure.
Make it a practice to check nutrition labels. According to the Food and Drug Administration , a sodium listing of 5 percent or less on a food label is considered low, while 20 percent or more is considered high (
Eat Garlic Or Take Garlic Extract Supplements
Fresh garlic or garlic extract are both widely used to lower blood pressure.
A meta-analysis found that for people with high blood pressure, garlic supplements reduced their systolic blood pressure by up to about 5 mm Hg and reduced their diastolic blood pressure as much as 2.5 mm Hg .
According to a 2009 clinical study, a time-release garlic extract preparation may have a greater effect on blood pressure than regular garlic powder tablets .
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What Is The Fastest Way To Bring Down High Blood Pressure
Here are 17 effective ways to lower your blood pressure levels: Increase activity and exercise more. Lose weight if youre overweight. Cut back on sugar and refined carbohydrates. Eat more potassium and less sodium. Eat less processed food. Stop smoking. Reduce excess stress. Try meditation or yoga.
Not Ideal For Everyone
Unfortunately, some people with sensitive digestive systems, such as those with irritable bowel syndrome , may not tolerate celery juice .
This is due to its high content of fermentable starches, also known as FODMAPs. These can cause bloating and discomfort when digested .
If you experience digestive side effects after drinking celery juice, its likely best to avoid it. You may consider consulting a healthcare professional to investigate if there could be a digestive condition like IBS behind your symptoms.
Celery juice contains plant compounds believed to improve gut health, although human research is needed. It also provides fermentable starches that may cause stomach upset in those with IBS and sensitive digestive systems.
Though celery juice cleanses are a popular health trend, you should be skeptical of their claims. Theyre often overblown and not based on science.
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How To Bring Down High Blood Pressure Naturally
It seems that everyone these days is wanting to know how to bring down high blood pressure naturally. The good news is that you do not have to put your life in further danger by taking prescription drugs. You should be aware that many of these drugs are synthetic and can do more harm than good. There are natural ways to control your hypertension and so there are also ways to avoid the harmful effects of prescription drugs. You just have to know which ways are best for your body.
If you want to find out how to bring down high blood pressure naturally, then you will need to understand how this disease develops. Essentially, high blood pressure is the result of too much force being exerted on the blood through the veins. The heart has to pump harder and faster to get the blood around the body. As a result, the heart enlarges and grows. This extra pumping makes the blood flow more quickly to areas where the heart can work better. The problem with this is that it causes the vessels of the heart to become stronger and larger and so there is more force being put through.
Because the heart has to work harder and faster, it can strain the veins in the body. This causes high blood pressure and other related conditions such as hypertension. It can cause damage to the smaller veins as well. As a result, there is less blood flow and less oxygen getting to all parts of the body.
Drugs Vs Lifestyle Change
First, keep in mind that drugs have limited success. Most studies on diuretics and other blood pressure-lowering drugs suggest they lower the risk of cardiovascular events among those with blood pressure between 140/90 and 159/99 by 15 to 20%.3 The problem is, with this range of blood pressure, the risk of cardiovascular-related deaths has increased by 300 to 400% compared to people with normal blood pressure.
So, while treating hypertension with drugs is generally better than no treatment, it is far from a cure, asserts Dr. Fruge.
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How Can I Prevent High Blood Pressure
You can help prevent high blood pressure by having a healthy lifestyle. This means:
If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan. Your plan will include healthy lifestyle habit recommendations and possibly medicines.
NIH: National Heart, Lung, and Blood Institute
Consider Cutting Back On Caffeine
Caffeine raises your blood pressure, but the effect is temporary.
In a 2017 study, the systolic blood pressure of 18 participants was elevated for 2 hours after they drank 32 ounces of either a caffeinated drink or an energy drink. Blood pressure then dropped more quickly for the participants who drank a caffeinated drink .
Some people may be more sensitive to caffeine than others. If youre caffeine-sensitive, you may want to cut back on your coffee consumption, or try .
Research on caffeine, including its health benefits, is in the news a lot. The choice of whether to cut back depends on many individual factors.
One older study indicated that caffeines effect on raising blood pressure is greater if your blood pressure is already high. This same study, however, called for more research on the subject .
If your blood pressure is very high or doesnt decrease after making these lifestyle changes, your doctor may recommend prescription drugs.
They work and will improve your long-term outcome, especially if you have other risk factors (
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How Can I Lower My Blood Pressure Immediately
Here are some simple recommendations: Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. Consume a low-sodium diet. Too much sodium causes blood pressure to rise. Limit alcohol intake to no more than 1 to 2 drinks per day. Make stress reduction a priority.
You Can Fight High Blood Pressure
While heart disease is still the No. 1 killer in the United States and around the world, death rates have decreased significantly. Earlier and better treatment of high blood pressure has played a key role in that decrease.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.
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What Causes Resistant Hypertension
Resistant hypertension has many possible causes. Top reasons include consuming too much salt, which can make blood pressure medications less effective and missing doses or adjusting them on your own. Other reasons include
- weight gain
- atherosclerosis causing inflammation in artery walls
- drug interactions
- panic attacks
- high levels of the hormone aldosterone
- kidney problems
- eating black licorice .
How Long Does It Take To Come Down
The length of time it takes to lower blood pressure will vary from person to person.
In addition, some methods for lowering blood pressure will work for some people, but not for others. A person should start seeing changes within a few days to weeks of making the necessary lifestyle and dietary changes.
High blood pressure rarely causes symptoms. People may only discover that they have high blood pressure during a routine visit to their doctor, or after developing complications, such as a heart attack or stroke.
Some symptoms that may be indirectly related to high blood pressure include:
- blood spots in the eyes
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Seek Help For Snoring
Loud, incessant snoring is a symptom of obstructive sleep apnea , a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D., medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.
Symptoms Of High Blood Pressure
Make sure that you get your blood pressure checked on a regular basis. This is important since high blood pressure very often does not cause obvious symptoms. Unfortunately, the effects of having high blood pressure can be extremely severe. The following health issues are all linked to hypertension :
- heart attack
- metabolic disorder
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Can A Hot Shower Lower Your Blood Pressure
Lowers blood pressure. Studies have shown that soaking in a hot bath can lower your blood pressure. This is a great system for those with heart conditions and even those who dont. But first, consult your doctor if you do have a heart condition because a hot bath will also raise the rate of your heartbeat.
Benefits Of Aerobic Exercise
One of the best types of exercise for your heart regardless of your sex, age, or weight is aerobic exercise. Aerobic activity affects your heart, lungs, and blood flow in the following ways:
- You breathe faster and more deeply, maximizing the amount of oxygen in your blood.
- Your heart beats faster, increasing blood flow to your muscles and back to your lungs.
- Your capillaries widen to deliver more oxygen to your muscles.
How does this help your heart? For one thing, it strengthens your heart and causes adaptations in your muscles. When your heart is stronger and your muscles are more fit, your heart doesnt need to beat as fast at rest. It also pumps blood more efficiently, improving blood flow throughout your entire body.
Aerobic exercise can also help you lose and maintain weight, as well as reduce your blood pressure. It can help keep your arteries clear by reducing levels of bad cholesterol , or low-density lipoprotein, in your blood. It also helps elevate levels of good cholesterol, or high-density lipoprotein. This can lead to less plaque buildup in your arteries.
In total, the effect of regular moderate exercise on your overall cardiovascular risk can be dramatic.
AHA encourages men to get at least 150 minutes of moderate aerobic exercise per week. You can break this activity into five 30-minute sessions. Or you can exercise more frequently in shorter sessions of 10 to 15 minutes.
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How To Lower Blood Pressure Quickly
First and most importantly, if you think youre having a complication of high blood pressure such as a stroke, a heart attack, or something else, seek immediate medical attention. Dont try to solve problems like these on your ownyou need comprehensive care.
Otherwise, when you feel your blood pressure may be too high and you want to lower it quickly, Dr. Osborne suggests calming down. Stop what youre doing and sit. Take some deep breaths. If you find that doesnt help, then call your doctor. If its a continual problem, try exercising and altering your diet it can take a few weeks or up to a month to see the effects of that in your blood pressure, so keep plugging away for the best results.
Keep in mind that in some cases, blood pressure medication may be necessary if you cant lower high blood pressure through diet and lifestyle changes. Those drugs will be the quickest path to lower blood pressure levelsoften taking only minutes to even your blood pressure out. Finding the right medication might be the only way to control high blood pressure in some cases, like resistant hypertension. A rule of thumb is to start blood pressure medications and make lifestyle changes. As blood pressure improves with lifestyle modifications, medications can be weaned off.
Who Should Drink Celery Juice
Celery juice can be a great, refreshing drink to enjoy in moderation as part of a healthy diet.
Feel free to enjoy it with a balanced meal or as part of a snack if you enjoy it. Its best to drink it without straining to get more fiber.
However, based on the evidence, detox cleanses are not advisable. They may be linked to nutritional deficiencies and disordered eating (
- nonsteroidal anti-inflammatory drugs , such as ibuprofen or naproxen sodium
Generally, its best to speak with a healthcare professional before regularly adding celery juice to your diet especially if youre pregnant, take certain medications, or have digestive issues like IBS.
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What Can I Do If I Find Out My Blood Pressure Is Dangerously High
Normally, high blood pressure, sometimes called the silent killer, has few symptoms. But sometimes, a patient may be prompted to check their blood pressure because of troubling symptoms like headache, chest pain, shortness of breath, nausea, and loss of balance. These may be signs of dangerously high blood pressure, also known as a hypertensive crisiswhen your first blood pressure number is greater than 180 or your second number is greater than 120.
In this scenario, do NOT try to lower your blood pressure on your own. A hypertensive crisis is an emergency situation that can end in death, so someone nearby should call 9-1-1 immediately. Emergency personnel will begin the process of lowering your blood pressure in the ambulance while on the way to the hospital. Even then, they will follow guidelines on how quickly they can safely lower your blood pressure and will monitor your blood pressure closely.
Lose Weight To Manage Hypertension Naturally
Getting and maintaining a healthy body weight puts less strain on your heart and helps to lower blood pressure.
Getting enough exercise and enjoying a healthy, well-balanced cardiac diet help to lose weight and also treat hypertension. One study found that combining the DASH diet with exercise had a positive effect on both body weight and elevated blood pressure.
One study involving over 13,000 obese individuals found that losing weight was a major factor in reducing the risk of uncontrolled hypertension.
Losing weight can also help to lower high blood pressure quickly. Over a 10-week period, people who lost 5% of their body weight experienced a notable drop in blood pressure.
You can start on a program to lower your blood pressure today if you take measures to lose weight and maintain a healthy weight.
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