How To Lower Blood Pressure Fast
What Is High Blood Pressure?
Blood pressure is the force of your blood pushing against the walls of your arteries. When this happens, your heart has to work harder to pump blood through your body. Over time, high blood pressure can damage your heart and lead to other health problems.
There are two types of high blood pressure: primary hypertension and secondary hypertension. Primary hypertension is the most common type of high blood pressure, and it tends to develop slowly over time. Secondary hypertension is less common and usually occurs as a result of another medical condition, such as sleep apnea or kidney disease.
What Causes High Blood Pressure?
In most cases, doctors don't know what causes primary hypertension. However, there are several factors that can increase your risk of developing this condition, including:
Family history: If you have a parent or grandparent with high blood pressure, you're more likely to develop it yourself.
Age: High blood pressure is more common in adults over the age of 45.
Gender: Men are more likely to develop high blood pressure than women.
Race: African Americans are more likely to develop high blood pressure than other groups.
Obesity: People who are overweight or obese are more likely to develop high blood pressure.
Lack of physical activity: People who don't get enough exercise are more likely to develop high blood pressure.
Smoking: Cigarette smoking is a major risk factor for high blood pressure.
Stress: Chronic stress can lead to high blood pressure.
Symptoms Of High Blood Pressure
In most cases, high blood pressure doesn't cause any symptoms. This is why it's important to get your blood pressure checked regularly. However, in some cases, people with high blood pressure may experience headaches, dizziness, or nosebleeds. If you experience any of these symptoms, see your doctor right away.
How To Lower Blood Pressure Fast {Natural Supplements}
Many different natural supplements can help control high blood pressure and are as effective as taking blood pressure medication. Some of the most effective include maca root, sea moss, haritaki, black seed oil, and shilajit.
Maca root
Maca root is a popular supplement for many different health conditions. It's been shown to improve energy levels, fight depression, and boost libido. Maca root can also help in lowering blood pressure by improving circulation and reducing stress levels.
Sea moss
Sea moss is a type of seaweed that's rich in minerals and nutrients. It's been shown to improve heart health, reduce inflammation, and control blood pressure.
Shilajit
Shilajit is a mineral-rich complex organic compound used in traditional Ayurvedic medicine to treat high blood pressure and cardiac function. Shilajit is also utilized with several herbomineral solutions to improve cardiac function.
Black Seed Oil
Black seed oil is rich in essential fatty acids and has been shown to improve cardiovascular health. It can also help lower blood pressure by reducing inflammation and improving circulation.
Moringa
Moringa is a nutrient-rich plant that's been shown to improve heart health, lower blood pressure, and reduce inflammation. Make sure to talk to your doctor before taking any natural supplements, as they may interact with other blood pressure medications you're taking.
Lifestyle Changes
In addition to taking natural supplements, there are lifestyle changes you can take; below are some of them:
Walk and Exercise Regularly
Walking and exercise are great ways to lower your blood pressure. According to the American Heart Association, just 30 minutes of moderate-intensity exercise each day can help lower the systolic blood pressure (the top number) by four to nine millimeters of mercury (mm Hg).
If you don't have time for a 30-minute workout, you can break it up into smaller chunks of time throughout the day – every little bit counts!
Reduce your Sodium Intake
Sodium is a mineral found in many foods, including table salt. Too much sodium can force your body to retain water and high blood pressure. The CDC recommends consuming no more than 2300 milligrams (mg) of sodium per day – that's about one teaspoon of salt.
You can decrease your sodium intake by avoiding processed foods, reading nutrition labels, and cooking at home using fresh ingredients.
Drink Less Alcohol
Drinking a considerable amount of alcohol can also contribute to high blood pressure. The American Heart Association recommends limiting alcoholic beverages to two drinks per day for men and one for women.
A "drink" is specified as 12 ounces of beer, five ounces of wine, or one and a half ounces of hard liquor, such as vodka or whiskey. So, if you are trying to lower your blood pressure, it's best to drink in moderation.
Eat Garlic
Garlic has many potential health benefits, including the ability to lower blood pressure. Studies have shown that taking garlic supplements significantly reduces systolic blood pressure (the top number) in adults with high blood pressure.
What's more, eating garlic regularly may help prevent high blood pressure. So, add some garlic to your next meal!
Eat More Potassium-Rich Foods
Potassium is a mineral that helps counteract the effects of sodium and can reduce systolic and diastolic blood pressure. Potassium-rich foods include bananas, sweet potatoes, tomatoes, oranges, nuts, seeds, avocados, and beans.
We suggest ingesting at least 4000 mg of potassium per day – about 20% of the recommended daily intake (RDI).
Cut Back On Caffeine
Caffeine is a stimulant that can cause your blood pressure to rise temporarily. If you are sensitive to caffeine, it's best to limit your intake or avoid it altogether. You can find caffeine in coffee, tea, energy drinks, sodas, and chocolate, which means it's pretty easy to cut back if you need to. Try cutting out caffeine for a week and see how you feel – you might be surprised!
It's also necessary to note that some over-the-counter medications – such as pain relievers and cold remedies – contain caffeine, so be sure to read the labels carefully and avoid these if you try to limit your intake.
Learn To Manage Stress
Chronic stress may lead to high blood pressure over time. Learning how to manage stress can help lower your blood pressure and improve your overall health. There are many different methods to manage stress, including relaxation techniques like deep breathing or meditation, exercise, and journaling.
Deep breathing and meditation are two of the most effective stress-relief techniques. A study found that just eight weeks of mindfulness meditation lowered blood pressure in hypertension patients.
So, if you're looking for a natural way to lower your blood pressure, learning to manage stress is a good place to start.
Cut Added Sugar And Refined Carbs
Added sugar and refined carbs can cause spikes in blood sugar levels, leading to higher blood pressure. Cutting back on these foods can help lower elevated blood pressure and improve your overall health. Start by cutting out sugary drinks like soda and fruit juice, and focus on eating complex carbs like whole grains, vegetables, and beans. You can also look for foods lower in sugar and carbs, such as lean protein sources, healthy fats, and fruits and vegetables.
Eat Berries
Eating berries is a great way to fix your sweetness without adding sugar. Blueberries, strawberries, blackberries – they're all packed with antioxidants and nutrients that can help lower blood pressure.
Take A Hot Bath
If you want to lower your blood pressure immediately, taking a hot bath can help. A hot bath dilates your blood vessels, which lowers your blood pressure.
Calcium-Rich Foods
Eating calcium-rich foods is another great way to lower your upper and lower blood pressure readings. Calcium helps keep blood vessels healthy and helps regulate blood flow. Some of the best sources of calcium include dairy products like milk and yogurt, leafy green vegetables, tofu, fish, and nuts. If you don't consume many of these foods, you can also take a calcium supplement – but consult your doctor first.
Lose Weight
If you're overweight or obese, losing weight can help lower your blood pressure. Research has found that people who lost just five to ten percent of their body weight had a significant reduction in blood pressure.
Even a small weight loss can make a big difference. So, if you're looking for a natural way to lower your blood pressure, shedding some extra pounds is a good place to start.
Quit Smoking
There are many resources available to help you quit smoking, including nicotine replacement therapy, counseling, and support groups. Talk to your doctor about which option is right for you.
Make Sure To Get Good, Restful Sleep
Your blood pressure is at its lowest when you're asleep, so getting enough sleep is important for maintaining a healthy blood pressure. Most adults need seven to eight hours of sleep per night. If you have trouble sleeping, there are many things you can do to improve your sleep habits.
Final Thoughts
There are many natural ways to lower your blood pressure. If you have high blood pressure or are at risk for hypertension, try incorporating some of these lifestyle changes into your routine. Making even small changes can have a big impact on your health.
What other natural ways do you know of to lower blood pressure? Share in the comments below!