How Can I Lower My Blood Pressure Immediately?
- Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. This can also help reduce muscle tension.
- Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. Pause for a few moments and repeat.
- Relax! Stress is a key contributor to high blood pressure, so do whatever you can to relax. This may be as simple as sitting in a quiet room for a few moments, doing a few stretching exercises, reading a good book, or meditating.
These techniques can provide a quick fix, but it’s important to implement a long-term care plan to successfully manage your high blood pressure. Some of the most effective ways to lower blood pressure include:
- Losing excess weight
- Quitting smoking
- Reducing alcohol and caffeine intake
- Prioritizing sleep
- Avoiding stressful situations, if possible
- Eating less sodium, sugar, refined carbohydrates and processed foods
- Regularly engaging in low-impact exercise (about 30 minutes every day)
- Taking medication to lower blood pressure
What Are the Symptoms of High Blood Pressure?
Perhaps you’re not sure if you have high blood pressure. If it has been a while since you’ve had your blood pressure taken, consider scheduling a wellness visit with your medical provider. In the meantime, here are some of the key signs of high blood pressure to watch out for:
- Headaches
- Nosebleeds
- Dizziness
- Skin flushing (redness)
- Bloody urine
What Is A Healthy Blood Pressure?
What Happens If I Don’t Treat My High Blood Pressure?
High blood pressure may warrant emergency care. If your blood pressure is 180/120 or greater, or if you experience any of the following symptoms, call 911 immediately:
- Sudden changes in vision
- Chest pain
- Shortness of breath
- Trouble speaking
- Sudden back pain
- Numbness or weakness
How Does Being Overweight Or Obese Cause High Blood Pressure?
How Can Losing Weight Help Lower Blood Pressure?
How Much Weight Do I Need To Lose To Lower My Blood Pressure?
Other ways you can reduce your blood pressure are:
- Reducing Salt Intake
- Being More Active
- Eating A Healthy, Balanced Diet Full Of Fresh Fruit and Veg
- Limit Your Alcohol Intake
- Lose, Or Maintain a Healthy, Weight
- Give Up Smoking
How much does blood pressure go down with weight loss
How Do I Know If I Am A Healthy Weight?
By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.
By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.
If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down. But lifestyle plays a vital role in treating high blood pressure. Controlling blood pressure with a healthy lifestyle might prevent, delay or reduce the need for medication.
Here are 10 lifestyle changes that can lower blood pressure and keep it down.
1. Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises blood pressure.
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Weight loss is one of the most effective lifestyle changes for controlling blood pressure. If you're overweight or have obesity, losing even a small amount of weight can help reduce blood pressure. In general, blood pressure might go down by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight lost.
Also, the size of the waistline is important. Carrying too much weight around the waist can increase the risk of high blood pressure.
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In general:
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
- Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
These numbers vary among ethnic groups. Ask your health care provider about a healthy waist measurement for you.
2. Exercise regularly
Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep blood pressure from rising again. As a general goal, aim for at least 30 minutes of moderate physical activity every day.
Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure down to safer levels.
Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity.
Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a health care provider about developing an exercise program.
3. Eat a healthy diet
Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.
Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.
4. Reduce salt (sodium) in your diet
Even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg.
The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.
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To reduce sodium in the diet:
- Read food labels. Look for low-sodium versions of foods and beverages.
- Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
- Don't add salt. Use herbs or spices to add flavor to food.
- Cook. Cooking lets you control the amount of sodium in the food.
5. Limit alcohol
Limiting alcohol to less than one drink a day for women or two drinks a day for men can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.
But drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
6. Quit smoking
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Smoking increases blood pressure. Stopping smoking helps lower blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a longer life.
7. Get a good night's sleep
Poor sleep quality — getting fewer than six hours of sleep every night for several weeks — can contribute to hypertension. A number of issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia).
Let your health care provider know if you often have trouble sleeping. Finding and treating the cause can help improve sleep. However, if you don't have sleep apnea or restless leg syndrome, follow these simple tips for getting more restful sleep.
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- Stick to a sleep schedule. Go to bed and wake up the same time each day. Try to keep the same schedule on weeknights and on weekends.
- Create a restful space. That means keeping the sleeping space cool, quiet and dark. Do something relaxing in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen.
- Watch what you eat and drink. Don't go to bed hungry or stuffed. Avoid large meals close to bedtime. Limit or avoid nicotine, caffeine and alcohol close to bedtime, as well.
- Limit naps. For those who find napping during the day helpful, limiting naps to 30 minutes earlier in the day might help nighttime sleep.
8. Reduce stress
Long-term (chronic) emotional stress may contribute to high blood pressure. More research is needed on the effects of stress reduction techniques to find out whether they can reduce blood pressure.
However, it can't hurt to determine what causes stress, such as work, family, finances or illness, and find ways to reduce stress. Try the following:
- Avoid trying to do too much. Plan your day and focus on your priorities. Learn to say no. Allow enough time to get done what needs to be done.
- Focus on issues you can control and make plans to solve them. For an issue at work, talk to a supervisor. For conflict with kids or spouse, find ways to resolve it.
- Avoid stress triggers. For example, if rush-hour traffic causes stress, travel at a different time or take public transportation. Avoid people who cause stress if possible.
- Make time to relax. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies, such as taking a walk, cooking or volunteering.
- Practice gratitude. Expressing gratitude to others can help reduce stress.
9. Monitor your blood pressure at home and get regular checkups
Home monitoring can help you keep tabs on your blood pressure. It can make certain your medications and lifestyle changes are working.
Home blood pressure monitors are available widely and without a prescription. Talk to a health care provider about home monitoring before you get started.
Regular visits with a provider are also key to controlling blood pressure. If your blood pressure is well controlled, ask your provider how often you need to check it. You might be able to check it only once a day or less often.
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10. Get support
Supportive family and friends are important to good health. They may encourage you to take care of yourself, drive you to the care provider's office or start an exercise program with you to keep your blood pressure low.
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If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.
The 10 Best Foods for High Blood Pressure
Following a heart-healthy diet is suggested for all people with high blood pressure, including those on blood-pressure-lowering medications. Eating foods with nutrients like potassium and magnesium may be especially helpful.
Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease (1Trusted Source).
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Over 1 billion people around the world have high blood pressure, which is defined as systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both (2Trusted Source).
Medications, including angiotensin-converting enzyme (ACE) inhibitors, are commonly used to reduce blood pressure levels. However, lifestyle changes, including dietary modifications, can help lower blood pressure levels to optimal ranges and reduce your risk of heart disease.
A healthy diet is essential for lowering blood pressure and maintaining optimal levels. Research has shown that including certain foods in your diet, especially those high in specific nutrients like potassium and magnesium, reduces your blood pressure levels (1Trusted Source, 3Trusted Source).
Here are the 10 best foods for high blood pressure.
1. Citrus fruits
Citrus fruits, including grapefruit, oranges, and lemons, may have powerful blood-pressure-lowering effects. They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure (4Trusted Source).
A 5-month study involving 101 Japanese women demonstrated that daily lemon juice intake combined with walking was significantly correlated with reductions in SBP, an effect that the researchers attributed to the citric acid and flavonoid content of lemons (5Trusted Source).
Studies have also shown drinking orange and grapefruit juice may help reduce blood pressure. Yet, grapefruit and grapefruit juice can interfere with common blood-pressure-lowering medications, so consult your healthcare provider before adding this fruit to your diet (4Trusted Source, 6Trusted Source).
2. Salmon and other fatty fish
Fatty fish are an excellent source of omega-3 fats, which have significant heart health benefits. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins.
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Research has linked higher intakes of omega-3-rich fatty fish to lower blood pressure levels.
A study in 2,036 healthy people found that those with the highest blood levels of omega-3 fats had significantly lower SBP and DBP than those with the lowest blood levels of these fats. Higher omega-3 intake has also been associated with a lower risk of hypertension.
3. Swiss chard
Swiss chard is a leafy green that’s packed with blood-pressure-regulating nutrients, including potassium and magnesium. One cup (145 grams) of cooked chard delivers 17% and 30% of your daily potassium and magnesium needs, respectively (9Trusted Source).
In people with high blood pressure, every 0.6-gram per day increase in dietary potassium is associated with a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg reduction in DBP. One cup (145 grams) of Swiss chard packs 792 mg of this important nutrient (10Trusted Source).
Magnesium is also essential for blood pressure regulation. It helps reduce blood pressure through several mechanisms, including by acting as a natural calcium channel blocker, which blocks the movement of calcium into heart and arterial cells, allowing blood vessels to relax.
4.Pumpkin seeds
Pumpkin seeds may be small, but they pack a punch when it comes to nutrition.
They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.
Pumpkin seed oil has also been shown to be a powerful natural remedy for high blood pressure. A study in 23 women found that supplementing with 3 grams of pumpkin seed oil per day for 6 weeks led to significant reductions in SBP, compared with a placebo group.
5. Beans and lentils
Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans and lentils may help lower high blood pressure levels.
A review of 8 studies that included 554 people indicated that, when exchanged for other foods, beans and lentils significantly lowered SBP and average blood pressure levels in people with and without hypertension.
6. Berries
Berries have been associated with a variety of impressive health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.
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Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules, which may help reduce blood pressure levels. However, more research in humans is needed to confirm these potential mechanisms.
Blueberries, raspberries, chokeberries, cloudberries, and strawberries are just some of the berries that have been associated with blood-pressure-lowering effects.
7. Amaranth
Eating whole grains like amaranth may help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your risk of high blood pressure.
A review of 28 studies found that a 30-gram per day increase in whole grains was associated with an 8% reduced risk of high blood pressure.
Amaranth is a whole grain that’s particularly high in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs.
8. Pistachios
Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health and blood pressure regulation, including potassium (20Trusted Source).
A review of 21 studies found that among all the nuts included in the review, pistachio intake had the strongest effect on reducing both SBP and DBP.
9. Carrots
Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels.
Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. A study that included 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels.
Another small study in 17 people demonstrated that daily intake of 16 ounces (473 mL) of fresh carrot juice for 3 months led to reductions in SBP but not DBP.
10. Celery
Celery is a popular vegetable that may have positive effects on blood pressure. It contains compounds called phthalides, which may help relax blood vessels and lower blood pressure levels.
The same study that associated raw carrot intake with reduced blood pressure found that among commonly consumed cooked vegetables, cooked celery intake was significantly associated with reduced blood pressure.
Tips to lower blood pressure
Follow the 20 tips below to help lower your overall blood pressure, including diastolic blood pressure.
1. Focus on heart-healthy foods
Foods that are an integral part of a heart-healthy diet include:
- vegetables, such as spinach, broccoli, and carrots
- fruits, such as apples, oranges, and bananas
- fish, particularly those rich in omega-3 fatty acids
- lean cuts of beef or pork
- skinless chicken or turkey
- eggs
- fat-free or low-fat dairy products, such as cheese and yogurt
- whole grains, such as brown rice and whole-grain bread
- nuts and beans
2. Limit saturated and trans fats
Try not to eat foods that are high in saturated or trans fats. Examples include fast food, hot dogs, and frozen food.
Instead, try to focus on consuming healthy monounsaturated and polyunsaturated fats that can be found in things like avocados, olive or canola oil, and nuts.
3. Reduce sodium in your diet
Sodium can increase blood pressure, so limit your intake to 1,500 milligrams or less per day.
4. Eat more potassium
Potassium can actually counteract the effect that sodium has on your blood pressure.
5. Lay off the caffeine
Caffeine is a stimulant that can raise blood pressure. If you have hypertension, try to limit your intake, particularly before activities that can raise blood pressure, such as exercise.
6. Cut back on alcohol
Drinking excess alcohol can raise your blood pressure. Consume it in moderation. That means two drinks per day for men and one drink per day for women.
7. Ditch sugar
Foods with added sugars can add calories to your diet that you don’t need. Avoid foods and drinks that contain added sugars or sweeteners, such as soft drinks, cakes, and candies.
8. Switch to dark chocolate
A 2010 analysis of 15 studies suggests that dark chocolate may slightly reduce blood pressure.
9. Try the DASH eating plan
The DASH eating plan can help you practice a heart-healthy diet. According to the National Institutes of Health, several studies have shown that following the DASH diet can help lower blood pressure and cholesterol.
10. Be sure to check labels
Sometimes, you can consume foods with too many calories, sodium, or fat without knowing it. You can avoid this by carefully reading food labels, noting things such as calories per serving, sodium, and fat content.
11. Lose weight
Losing a little bit of weight can help a lot in lowering your blood pressure. In fact, you can lower your blood pressure by approximately 1 mmHg for every two pounds you lose.
12. Watch your waistline
A larger waistline can put you at a greater risk of heart disease. Generally speaking, to reduce their risk, men should aim to keep their waistline under 40 inches. Women should try for less than 35 inches.
13. Stay active
Not only can aerobic activities and exercises help you lose weight, but they can also help you lower your blood pressure. Aim for 30 minutes of aerobic exercise most days of the week.
Examples of some aerobic activities include:
- walking
- running or jogging
- swimming
- cycling
- using an elliptical machine
14. Reduce stress
Stress is another thing that can raise your blood pressure. Try to avoid things that trigger stress. Practicing activities such as meditation or deep breathing may also help lower stress.
15. Stop smoking
The nicotine in cigarettes is a stimulant that can increase your blood pressure. It can also lead to injury of the walls of your blood vessels. Not only is quitting smoking beneficial for your overall health, but it can also help lower your blood pressure.
16. Try supplements
Although more research may be needed, some studies show that supplements such as garlic can help lower blood pressure.
17. Use probiotics
Probiotics are bacteria that are beneficial to your digestion. A 2016 review article suggests that taking probiotics may work to lower blood pressure.
18. Give acupuncture a try
A 2007 study indicated that traditional Chinese acupuncture helped lower blood pressure. However, this effect went away after acupuncture treatment stopped.
19. Monitor blood pressure at home
Monitoring your blood pressure at home not only helps you know if your treatment is working, but it can also alert you if your hypertension is worsening.
20. Consider prescription medications
Your doctor may prescribe medication to help lower your blood pressure. Common blood pressure medications include:
- thiazide diuretics
- calcium channel blockers
- angiotensin converting enzyme inhibitors
- angiotensin II receptor blockers
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