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If your blood pressure suddenly rises, you will need to lower it quickly. There are many ways to lower your blood pressure that don’t require you to resort to anything other than making changes to your diet and lifestyle, but if you regularly suffer from high blood pressure, the best way to treat it is to reduce blood pressure. The best treatment for you is to see a doctor. Here are some methods of lowering blood pressure that you can learn.
Steps
Lowering Blood Pressure Through Diet
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Maintain a balanced diet. A diet that includes whole grains, fruits, vegetables, and low-fat dairy foods can help lower your blood pressure by 14 mm Hg, especially when the diet is low. This drink also includes small amounts of saturated fat and chpesterp. [1] X Research Source
- Changing your diet is the first step to lowering blood pressure. Its effects can be quite slow if you take nothing more than a balanced diet, but if you focus on using foods known as Factors that help lower blood pressure and in addition to changing your diet, adding activity and lifestyle changes, your blood pressure should be able to quickly lower.
- Once your blood pressure has dropped to the right level, you can eat a candy bar or cookie every once in a while, but you also need to follow the diet you’re on to prevent high blood pressure. return.
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Limit salt intake. Sodium is the natural enemy of high blood pressure. Usually, reducing a small amount of sodium in the diet can help lower blood pressure by 2-8 mm Hg.
- Limit sodium intake to 2300 mg per day or less. If you are over 51 years old or if you have underlying medical conditions that increase your blood pressure, you should only use up to 1500 mg of sodium per day.
- If you want to add more flavor to your food, you can use some healthy herbs and spices. In particular, certain herbs and spices can help lower blood pressure.
- Cayenne pepper can dilate blood vessels and help improve blood flow.
- Turmeric reduces inflammation in the body, thereby improving cardiovascular function and helping to lower blood pressure.
- Garlic helps lower cholesterol and helps lower blood pressure.
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Limiting alcohol intake. Small amounts of alcohol can help lower blood pressure. However, if consumed in excess, alcohol will cause an increase in blood pressure.
- For men and women over 65, you can drink one glass of wine or soft drink of similar alcohol content per day. For people under 65, you can drink about two glasses of wine a day.
- For convenience, one glass is equivalent to 350 ml of beer, 150 ml of wine, or 45 ml of 40% alcohol.
- In moderation, alcohol and other alcoholic beverages can lower your blood pressure by 2-4 mm Hg.
- However, keep in mind that this only works if you are drinking alcohol. If you don’t drink alcohol regularly, the results will be less obvious and the risk will be higher.
- Drinking too much alcohol can reduce the effectiveness of blood pressure medications.
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Use low-fat or fat-free milk. Raw milk contains a lot of potassium and calcium, and both of these nutrients have the effect of lowering blood pressure. Dairy foods also contain vitamin D, vitamin D can also be quite helpful for you.
- Low-fat and fat-free fresh milk is better than whole milk. Raw milk contains palmitic acid and according to some studies, this acid can block the body’s signals to help relax blood vessels. As a result, your blood vessels narrow, causing your blood pressure to remain elevated. [2] X Research Source
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Drink hibiscus tea. Hibiscus teas can reduce blood pressure quickly and significantly if you drink three cups of tea a day.
- Soak the tea in water for six minutes before enjoying cold or hot tea.
- If you don’t use measures other than drinking hibiscus tea three times daily, you can reduce your systolic blood pressure by seven points within six weeks.
- Hibiscus tea contains anthocyanins and other antioxidants that enhance the dilation of blood vessels, preventing them from narrowing that leads to high blood pressure.
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Drink a glass of cranberry juice. A glass of cranberry juice can help lower blood pressure as effectively as a glass of red wine.
- Cranberry juice contains antioxidants known as proanthocyanidins. These nutrients prevent the body from producing ET-1 (Endothelin 1), a compound known to constrict blood vessels and raise blood pressure.
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Eat fruits and vegetables that lower blood pressure. While fruits and vegetables are an important part of a balanced diet, certain vegetables can be very effective in lowering blood pressure.
- Eat kiwi fruit. In several studies by the American Heart Association, scientists discovered that taking 3 kiwis a day for 8 weeks can significantly reduce systolic blood pressure. Kiwi contains many antioxidants like lutein. [3] X Research Sources
- Use a piece of watermelon. Watermelon contains fiber, lycopene, vitamin A, and potassium, all of which have a blood pressure-lowering effect. Watermelon also contains an amino acid called L-Citrulline/L-arginine and scientific studies have shown that these amino acids can also help lower blood pressure.
- Add potassium-rich fruits and vegetables to your diet. Scientists all agree that potassium is an important addition to nutritional regimens dedicated to lowering blood pressure. Good sources of potassium include beans, bananas, potatoes, tomatoes, orange juice, red kidney beans, cantaloupe, honeydew melon, and raisins.
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Drink coconut water. Coconut water is high in potassium, electrolytes, and other nutrients that help lower blood pressure.
- A study published in the West Indies Regional Medical Journal showed that coconut water helped reduce systolic blood pressure in 71% of study participants and helped reduce diastolic blood pressure in 29% of participants. family. [4] X Research Sources
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Eat more tofu and soy products. Soy products contain isoflavones, nutrients that have been directly linked to their ability to lower blood pressure.
- In a 2012 study, researchers discovered that a diet high in isoflavones lowered blood pressure by 5.5 points, compared with high blood pressure associated with low isoflavones. [5] X Research Sources
- Green tea and groundnuts also contain high levels of isoflavones.
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Use some dark chocolate. In general, chocolate is rich in flavanps. These types of nutrients encourage blood vessels to dilate wider, helping to lower blood pressure.
- While any type of chocolate can help, dark chocolate and pure cocoa have a higher concentration than milk chocolates and they will be the best choice for you.
- Research has shown that consuming chocolate can help lower blood pressure in people with high blood pressure, but the results are less pronounced in people with normal or near-normal blood pressure.
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Use chili. Capsaicin, the ingredient that gives chili peppers their spicy flavor, may help lower blood pressure.
- This is the result of a study conducted in 2010, in which rats with high blood pressure after taking capsaicin showed signs of lowering blood pressure. However, the effect of capsaicin on human blood pressure remains unclear.
Lowering Blood Pressure Through Lifestyle Changes
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Set aside 30 minutes for moderate-intensity exercise. Exercising for at least 30 minutes most days of the week can help lower blood pressure quickly and significantly. You can exercise through sports activities or through chores around the house. [6] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- Before you can increase the volume of exercise during the day, you should consult your doctor. Excessive physical activity can increase the risk of heart attack or stroke.
- Brisk walking is one of the simplest exercises you can add to your daily routine. A brisk walk for 30 minutes can lower blood pressure by about 8 mmHg.
- Other sports you can try include volleyball, soccer, basketball, cycling, dancing, water aerobics, swimming, and jumping rope.
- Many useful tasks you can do at home include washing your car, cleaning windows and floors, gardening, collecting leaves, shoveling snow, and walking up and down stairs.
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Deep breath. The slow, meditative breathing movements relax the body and produce more nitric oxide and less stress hormones.
- Nitric oxide helps blood vessels dilate, which in turn lowers your blood pressure.
- Stress hormones increase the amount of renin in the body, an enzyme released by the kidneys and linked to high blood pressure.
- Take at least 5 minutes every morning to take deep breaths and practice “belly breathing” every time you breathe.
- For more visible results for blood pressure, consider practicing meditation, yoga, qigong, or tai chi.
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Reduce working time. Research has shown that working more than 41 hours a week increases the risk of high blood pressure by 15%. So if you want to lower your blood pressure quickly, you should reduce your working hours whenever possible.
- This is especially important if your job is often busy and stressful for you. Stress hormones constrict blood vessels, making it difficult for blood to flow. And as a result, your blood pressure will go up.
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Listening to music. Listening to relaxing music for 30 minutes a day can help lower blood pressure, especially if combined with deep breathing techniques and antihypertensive medications.
- Choose relaxing music, like classical, Celtic, or Indian music.
- Research has shown that after a week of listening to music, your systolic blood pressure drops by 3.2 points.
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Stop smoking. Nicotine is the culprit for high blood pressure. If you smoke or are often surrounded by smokers, kicking the habit is a quick way to lower your blood pressure.
- Smoking increases your blood pressure by 10 mm Hg within 1 hour of smoking. If you regularly smoke, your blood pressure will not stop rising. People who are close to a smoker will be similarly affected.
Lowering Blood Pressure Through Medication
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Use CoQ10 supplements. Coenzyme Q10 is a natural supplement and antioxidant capable of reducing blood pressure by 17 mmHg over 10 mmHg with regular use. CoQ10 supplements help dilate blood vessels, so it’s easier for the heart to pump blood through the blood vessels.
- Consult your doctor about the use of dietary supplements. Your doctor will likely recommend 60-100 mg of CoQ10 supplements about 3 times a day.
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Learn about diuretics. Diuretics help remove excess sodium and water from the body. [7] X Trusted Source American Heart Association Go to Source
- Since sodium is the culprit for high blood pressure, getting rid of excess sodium will help lower blood pressure significantly.
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Consider the use of beta-blockers. Beta-blockers reduce heart rate.
- As a result, the heart pumps less blood, which helps lower blood pressure.
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Use ACE inhibitors. ACE stands for “Angiotensin-Converting Enzyme”. This enzyme causes the body to produce angiotensin, a chemical responsible for constricting the body’s arteries.
- ACE inhibitors dilate blood vessels, allowing blood to flow more easily and lowering blood pressure.
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Learn about angiotensin II receptor blockers. This drug directly blocks the effects of angiotensin, which is responsible for causing artery constriction.
- Angiotensin needs to be bound to a receptor in order to affect blood vessels. This drug blocks the receptors, and thereby makes the chemical unable to affect the body.
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Learn about calcium channel blockers. Calcium channel blockers work by preventing calcium from entering the heart and arteries.
- Calcium makes smooth muscle cells in these areas stiff, which means the heart has to use more force to pump blood through the arteries.
- This medication helps relax narrowed blood vessels, which in turn lowers blood pressure.
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Learn about alpha blockers. Alpha-blockers reduce the resistance of the arteries.
- As a result, the muscles of the blood vessels are relaxed, allowing blood to flow more easily.
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Learn about alpha-2 receptor agonists. This drug reduces the function of the sympathetic part of the involuntary nervous system.
- This means less adrenaline will be produced. Andrenaline, along with other stress hormones, can narrow blood vessels.
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Use a combination alpha-beta blocker. This is a great solution for patients who often have high blood pressure because it lowers blood pressure faster than most other drugs.
- This drug helps to reduce the resistance of the arteries and the heart rate.
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Learn about CNS stimulants. These drugs easily prevent the constriction of blood vessels, thereby allowing blood to flow more easily.
- It should be noted that the effect of the drug is similar to that of a combination alpha-beta blocker.
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Learn about peripheral androgens. The brain is the main target of this class of drugs.
- When using this drug, the nerve impulse transmitters responsible for reporting to the smooth muscles of the heart and blood vessels that they have been blocked, so the blood vessels will not be able to constrict.
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Use vasodilators or vasodilators. This drug helps relax the muscles of the blood vessels.
- As a result, these muscles will relax, allowing blood to flow more easily without having to use a lot of pressure.
Advice
- One of the best ways to lower blood pressure in the long run is to lose weight. Blood pressure usually increases as you gain weight, and if you can lose about 10 pounds, your blood pressure will drop dramatically. Healthy weight loss should be accompanied by a healthy diet and increased exercise levels.
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If your blood pressure suddenly rises, you will need to lower it quickly. There are many ways to lower your blood pressure that don’t require you to resort to anything other than making changes to your diet and lifestyle, but if you regularly suffer from high blood pressure, the best way to treat it is to reduce blood pressure. The best treatment for you is to see a doctor. Here are some methods of lowering blood pressure that you can learn.
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