HEALTH

Ways to lower high blood pressure

Ways to lower high blood pressure، One of the most common chronic diseases that kills many people around the world every year is high blood pressure. We all know how dangerous high blood pressure is to human health; that is precisely why people with this condition should be aware of ways to lower high blood pressure quickly to prevent stroke and other diseases.

In this article we intend to provide the best solutions to lower high blood pressure quickly at home so that we can help those suffering from high blood pressure to control this disease. Stay with us

What does high blood pressure mean?

Since not everyone may have a great understanding of what high blood pressure is, the first step is to understand exactly how this condition occurs. This condition occurs when the blood pressure on the walls of the arteries is too high. 

Over time, high blood pressure can damage the arteries in the human body and lead to many physical problems, such as heart attack or kidney failure.

When you measure your blood pressure after purchasing a blood pressure monitor, you will see two numbers on its screen that actually indicate your blood pressure at that moment. The top number represents systolic blood pressure, which measures the pressure on the walls of your arteries when your heart contracts. 

The bottom number is the diastolic blood pressure, which indicates how much pressure is exerted on the walls of your arteries when your heart muscles relax, that is, between each heartbeat. We say a person has high blood pressure when their systolic blood pressure is between 120 and 129 mm Hg and their diastolic blood pressure is less than 80 mm Hg.

We have chosen for you:  How Turmeric Is Used

What are the symptoms of high blood pressure?

Lower High Blood Pressure Quickly at Home During Pregnancy
Ways to lower high blood pressure

The reason why experts and doctors call high blood pressure the “silent killer” is that this condition usually has no obvious symptoms and you may not notice its presence in your body for a long time. 

However, if you experience symptoms such as blurred vision, rapid heartbeat, back pain, chest pain, weakness, and loss of speech, it is best to visit a specialist immediately.

Ways to lower high blood pressure

Changing your lifestyle and following a proper routine can play an important role in controlling your blood pressure. By doing these things, you can more easily maintain your physical condition in balance without reaching the stage of high blood pressure quickly.

Eat more potassium and less salt to lower high blood pressure quickly.

Eating too much salt can lead to high blood pressure levels; on the other hand, potassium can help your body get rid of sodium and reduce pressure on your blood vessels. 

To get a better balance between potassium and sodium in your diet, eat fewer processed foods and more fresh, home-cooked foods. Foods high in potassium include:

  • Vegetables such as potatoes, tomatoes, and spinach
  • Dried fruits that lower blood pressure such as apricots
  • Legumes such as lentils and beans
  • Dairy products such as yogurt and milk
  • Tuna and salmon
  • Nuts

Of course, don’t forget that potassium can be harmful to people with kidney disease, so be sure to consult a medical professional before increasing your potassium intake in your diet.

Avoid alcohol and caffeinated drinks.

How to lower blood pressure at home?
Ways to lower high blood pressure

Research has shown that consuming just 30 grams of alcohol can increase a person’s heart rate for up to 24 hours. 

On the other hand, this substance lowers blood pressure in the first 12 hours and then raises it suddenly. For this reason, if you suffer from high blood pressure, it is best to avoid drinking alcohol as much as possible.

People who typically drink 1 to 3 cups of coffee a day won’t notice a significant increase in their blood pressure. However, caffeinated energy drinks and coffee aren’t known to be the most blood pressure-lowering drinks , and consuming too much of them can increase your risk of high blood pressure and heart problems over time.

Get enough exercise to lower high blood pressure quickly.

Research has shown that aerobic and resistance training can help manage your blood pressure levels. It is also said that your blood pressure will drop to normal within 24 hours after exercising. 

While exercising, you should increase your heart rate and breathing rate on a regular basis; over time, this will strengthen your heart muscles. As a result, your blood pressure will also decrease because your heart no longer has to work as hard to pump blood.

The Centers for Disease Control and Prevention (CDC) recommends at least 2.5 hours of exercise per week. That means you can control your blood pressure by getting 30 minutes of exercise every day. Even things like walking, gardening, biking, and climbing stairs can count toward your exercise hours.

Manage your excess weight

Being overweight puts stress on your heart and cardiovascular system, which can lead to high blood pressure. Losing weight is one of the most effective lifestyle changes for controlling blood pressure. 

If you are overweight, it is good to know that losing weight can help lower high blood pressure quickly. In general, for every kilogram of weight lost, blood pressure in overweight people drops by about 1 mm Hg.

Reduce your intake of sugar and refined carbohydrates.

Cutting back on sugar and refined carbohydrates can help you lose weight and, of course, lower your high blood pressure quickly. All refined carbohydrates, like the kind found in white flour, will quickly turn into sugar in your bloodstream and can cause serious health problems over time. So, it’s best to base your diet on eating fewer refined carbohydrates.

Eat a heart-healthy diet

Lower High Blood Pressure Fast with Lemon Juice and Foods
Ways to lower high blood pressure

Nothing can help prevent and control high blood pressure like a heart-healthy diet. Eating fruits, vegetables, fish, poultry, low-fat dairy products, vegetable oils, whole grains, and nuts helps keep all your organs healthy, including your heart.

Processed foods like fast food and snacks are high in salt, sugar and unhealthy fats, and over time, can cause weight gain and high blood pressure. So it’s best to say goodbye to this category of foods forever so you can lower your high blood pressure quickly.

Avoid smoking

Smoking can affect your overall health, but the problems it causes to your heart are even more serious and significant. Over time, the chemicals in tobacco clog, inflame and narrow your arteries, leading to high blood pressure. 

Research has shown that people who work in workplaces with no smoking ban have higher blood pressure than those who work in places where smoking is prohibited.

Avoid stressful situations to lower high blood pressure quickly

Stress is one of the main causes of high blood pressure. People who suffer from chronic anxiety and stress put their bodies in a constant fight-or-flight mode, causing their heart rate to increase and blood vessels to constrict. 

Preventing high blood pressure from falling too quickly is even more important during pregnancy than at other times, which is why we suggest you do the following when you’re feeling stressed.

  • Deep inhalation and exhalation
  • reading a book
  • listening to soothing music
  • reduce working hours
  • Walking
  • Mindfulness and meditation

Use dark chocolate and cocoa.

Studies have shown that dark chocolate and cocoa powder contain a substance called flavonoids, which can therefore be helpful in quickly lowering high blood pressure. 

The chocolate you eat should be free of sugar, fat or calories and rich in plant compounds to help lower your blood pressure levels. Of course, at the same time, it is best to avoid overeating dark chocolate.

Improve your sleep quality

Rapid reduction of emergency high blood pressure
Ways to lower high blood pressure

Lack of sleep can lead to high blood pressure. Blood pressure levels normally drop during sleep, so if you don’t get enough sleep, you may not experience this phase at all. 

Things like setting a sleep schedule, exercising during the day, sleeping in a dark, cool place, keeping electronics out of the bedroom, and avoiding alcohol and caffeinated drinks can help improve the quality of your sleep.

Consider using medicinal plants.

Some herbs can help lower blood pressure quickly with their medicinal properties. Below we have listed the names of these herbs for you, but it is better to consult a specialist before taking them.

  • celery juice
  • Green tea
  • Oolong tea
  • sesame oil
  • Ginger root
  • Chinese hawthorn
  • Fish oil
  • old garlic extract
  • Hibiscus tea
  • whey protein

Eat foods rich in calcium and magnesium.

Magnesium is a very beneficial and important mineral for the health of the body and can help lower blood pressure. On the other hand, people who do not eat foods containing calcium in their diet often suffer from high blood pressure. 

As a result, we recommend eating foods such as dark leafy greens, tofu, legumes, chicken, beef, and grains.

Best Way to Lower High Blood Pressure Fast

Lower High Blood Pressure Fast At Home Instantly
Ways to lower high blood pressure

People with high blood pressure may encounter many emergency situations in which their blood pressure rises and they must work to lower it. 

If your high blood pressure is not currently accompanied by symptoms such as vision problems, chest pain, shortness of breath, back pain, numbness and tingling, and weakness, you can lower your blood pressure quickly and effectively by following some simple steps below. Lower it. Otherwise, you should go to the hospital as soon as possible.

  • Breathing exercises: Slow, deep breaths can help lower high blood pressure quickly. Try taking a deep breath, holding it for several seconds, and then exhaling slowly. It’s best to do this for a few minutes and without rushing.
  • Lying down: Lying down can be helpful in lowering high blood pressure quickly. This helps balance the blood flow in your body, which is why we suggest lying down on a flat surface for about 10 minutes to lower your blood pressure.
  • Take a bath or shower: Water can help relax your muscles and reduce stress. Cold water may initially raise your blood pressure by constricting your blood vessels, but over time, as your body temperature rises, it quickly lowers high blood pressure.
  • Drink water: Dehydration can cause high blood pressure, so if you’re experiencing this problem, make sure to drink some water first. Other beverages may also be good options, but since they may contain additives that raise blood pressure, it’s best to avoid drinking anything but water.

The last word

Using medications prescribed by a specialist and making changes in your lifestyle and diet can help you lower your high blood pressure quickly. But remember that all of these things combined can improve your overall health, and if following them does not affect your blood pressure, you should consult your doctor for further guidance.

This article is for educational and informational purposes only. Be sure to consult a professional before using the recommendations mentioned in this article.

Sources: Healthline , Medical News Today , Cleveland Clinic

Related Articles

Leave a Reply

Back to top button