How Can I Lower My Blood Pressure Immediately?
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Modern medications, of course, will help you lower your blood pressure immediately. But there are also quick, effective ways to lower your blood pressure without risking the side effects medications can cause. Generally speaking, these involve maintaining a healthy weight, getting regular exercise, keeping stress and anxiety to a minimum, and eating the right foods.
Here are some specifics.
Sedentary older adults who participated in a 2013 study lowered their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic by doing did regular aerobic exercise
By regularly exercising, you increase your heart and breathing rates. Your heart grows stronger and pumps with less effort, which puts less strain on your arteries and lowers your blood pressure.
Shed some pounds if you’re overweight
A 2016 review of several studies reported that losing five to ten percent of your weight can reduce both your diastolic and systolic blood pressure numbers significantly.
Be selective about what you eat — and don’t eat
This means eating more of what’s good for you and less of what’s bad.
Cut back on sugar and refined carbohydrates. Processed foods are generally bad because they’re loaded with salt. Deli meats, canned soup, pizza, chips, and other processed snacks are high on this list..
A low-carb, low-sugar diet also helps you feel fuller longer, because you’re consuming more protein and fat.
Increasing your potassium intake and cutting back on salt can also lower your blood pressure.
Potassium eases tension in your blood vessels, and a lot foods are naturally high in this important mineral, including the following.
* Low-fat dairy foods, such as milk and yogurt
* Fish and fish oil contain omega-3 polyunsaturated fatty acids
* Fruits, such as bananas, apricots, avocados, and oranges
* Vegetables, especially sweet potatoes, tomatoes, spinach and greens in general
Magnesium is another helpful mineral present in many foods. Magnesium is found in nuts, many kinds of beans, avocados and dark chocolate.
Fresh garlic or garlic extract are both widely used to lower blood pressure.
Try taking medicinal herbs
Research shows herbs appear to help lower lower blood pressure, although more investigation is needed. Here’s a partial list of plants and herbs that are used by cultures throughout the world to lower blood pressure.
* Tea, especially green tea and oolong tea
* Black bean
* Celery juice
* Ginger root
* Sesame oil
* Tomato extract (Lycopersicon esculentum)
Workplace and family demands, disturbing news events, and even politics can raise stress levels. Reduce stress is important for your health in general and your blood pressure in particular.
Practice deep breathing, take a walk, read a book, listen to your favorite music, or watch a comedy.
Try meditation, yoga, or acupuncture. There’s been research indicating acupuncture can lower both systolic and diastolic blood pressure.
Get plenty of quality, restful sleep
If you don’t sleep well, your blood pressure is likely to go up.
Avoid tobacco products
Smoking causes an immediate but temporary increase in your blood pressure and heart rate. Over time, chemicals in tobacco can damage blood vessel walls, causing inflammation, and narrowing your arteries. These hardened arteries raise blood pressure.
Drink less alcohol
Many people drink alcohol to relax. But alcohol can raise your blood pressure, even if you’re healthy. More than one drink a day for women and up to two drinks per day for men tends to increase blood pressure.
The purpose of this video has been to provide quick, basic answers to the question, “How can I lower my blood pressure immediately?”