High blood pressure takes millions of lives every day. It’s a dangerous condition that will damage the heart. Want to know how to lower blood pressure instantly? Over 1 billion people are suffering in high blood pressure worldwide. If it left uncontrolled, it would be the reason for stroke and heart attacks. So let’s see how we can lower blood pressure.
How to Lower Blood Pressure Instantly
Let’s see some of the natural way to reduce blood pressure. So take a look.
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- Exercise or Walk Regularly
To lower blood pressure, the best thing you can do is exercise or walk. Regular exercise helps to make the heart stronger. It also lowers down the pressure in the arteries and works efficiently to pump blood.
However, 150 minutes walking which is a moderate exercise or 75 minutes running which is a vigorous exercise in per week will improve your heart health as well as lower blood pressure. According to the National Walkers’ Health Study, by doing more exercise, it will reduce the pressure more quickly. Meanwhile, for per day walking 30 minutes is enough to stay fit and healthy.
- Loss Weight
It is proven that there is a deep connection between overweight and high blood pressure. The researcher found people who are overweighted are more likely suffering from high blood pressure. So if you are overweight than height, immediately lose 5 to 10 pound. On the other hand, it will lower the risks for other health or medical problem.
- Cut Refined Carbohydrates and Sugar
Countless studies show that refined carbohydrates and restricting sugar can help to lose weight as well as lower blood pressure.
According to the Framingham Women’s Health Study, female who took one soda per day had high blood pressure than women who didn’t drink less than that. Not only sugar, but all refined carbs are also causing a problem. So low-carb food will help to reduce your blood pressure.
- Drink less Alcohol
We all know the various downsides of drinking alcohol. More than anything, it will ultimately raise your blood pressure. However, the reason for 16% of high blood pressure is for drinking too much alcohol. Though a certain amount of alcohol is good for the heart, overall it’s not good for health. In the US, one drink is ok, but you take more than that cut it immediately. For men, drinking limit may be two drink, but for women, it’s one.
- Eat More Potassium
By increasing potassium intake as well as cut back, extra sugar will help lower the blood pressure. However, potassium is a double protector of blood vessels and lessens the harmful effects of salt. Meanwhile, rich potassium is harmful to kidney disease. There are many sources in nature by which we can increase the potassium. Have a look.
- Low-fat dairy foods like yogurt and milk
- Fruits, such as apricots, bananas, orange and avocados
- Fish like tuna or salmon
- Vegetables such as potatoes, spinach, sweet potatoes, and tomatoes
- Nuts and seeds
- Cut Back On Caffeine
There is proven evidence that drinking caffeine will instantly boost up the blood pressure. So if you are addicted to coffee, you should cut it off. Surprisingly, drinking caffeinates tea and coffee will help to cure heart diseases. Thus, Caffeine got a strong effect on sleep. So if you want your lower blood pressure, cut back caffeine immediately.
- Less Sodium
Keep in mind that individually respond or react to salt differently. Thus, some people are salt-sensitive which means higher salt intakes will increase higher blood pressure. On the other are salt-insensitive. As a result, they can absorb high salt intake without raising the blood pressure.
The National Institutes of Health suggested these diets as DASH diet. Here are few of them.
- Low-fat dairy
- Whole grains
- Low-sodium foods
- Red meat and fewer sweats
- Increase Physical Activity
To lower your pressure level, increase your physical activity. The American Heart Association (AHA) and the American College of Cardiology (ACC) advice moderate or vigorous-intensity physical activity for 30 to 40 minutes session and for three to four times in per week. However, The American College of Sports Medicine (ACSM) suggest doing physical activity that can burn same kilocalories. You don’t have to try a marathon. Just practice the activities like these.
- Go for a bike ride
- Use the stairs
- Walking more
- Playing sports
- Stop Smoking
Smoking is a silent killer. Stop smoking is the best thing you do for your health ever. However, it can immediately increase the heart rate as well as blood pressure. In a word, quitting smoking is best for the all-around health. In the long term, tobacco chemicals will increase the blood pressure and will damage the blood vassals’ wall.
As a result, it will be the reason for inflammation as well as narrowing the arteries. Thus, the hardened arteries are the main reason for higher blood pressure. Most importantly, secondhand smoke or the smoke of tobacco is equally dangerous for blood vessels. So there are children around you, don’t smoke.
- Try Deep Breathing and Meditation
There are two popular techniques known as “stress reduction techniques.”
Both Deep breathing and meditation are effective for the parasympathetic nervous system. However, this system will slow down the heart rate, relax your body and lower the blood pressure.
- Try Natural Supplements
There are some supplements which can found in nature that can lower the blood pressure level. Thus, every medicine has an ultimate side effect. So if possible try the natural supplement to treat this blood pressure. Have a look at some of the supplements that can found in nature.
Berberine: Usually use in Chinese medicine and local Ayurvedic, berberine helps to develop nitric oxide production that lower the blood pressure.
Aged garlic extract: Another effective supplement and stand-alone treatment in therapies to decrease blood pressure.
Fish oil: Not only for heart health but fish oil is also beneficial for high blood pressure.
Whey Protein: Whey protein is helpful to improve blood function and blood pressure.
Hibiscus: Hibiscus or Hibiscus flower is a tasty drink as tea. However, its rich in polyphenols and anthocyanins that is good for blood pressure.
Hopefully, this how to lower blood pressure instantly article will be helpful for you. In summary, we could say it’s a silent killer. So take good care of your health. Thanks for being with us.