18 Ways to Lower Blood Pressure Without Medication Quickly

We have more to learn here, but talk to your doctor about whether increasing probiotic-rich foods is a worthy addition to your beating-high-BP plan. If that feels like a lot, don’t panic; research shows that as little as 30 to 60 minutes of exercise per week has a notable impact on blood pressure. This step count was not only key to lowering blood pressure, but it also helped keep weight under control.

“Within four to six weeks of regular exercise, you can reduce your blood pressure by five to 10 milliliters,” says Hafiz. More than half of all American adults have high blood pressure, according to the American Heart Association (AHA), and many don’t even realize it. There are often no symptoms, and when left untreated, the damage can be a significant contributing factor to heart attacks, cocaine illicit use strokes, and other health threats. If your last doctor’s visit revealed that you have high blood pressure, the good news is that bringing it down is often well within your control. There is strong evidence to support regular exercise and physical activity as a way to lower blood pressure. Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.

The CDC recommends that men drink no more than two alcoholic drinks daily, and women no more than one. When you experience stress, you might also be more likely to engage in habits that can have negative effects on blood pressure, such as drinking alcohol and eating processed foods (17). Unlike alcohol, which can raise your blood pressure long-term, caffeine increases your blood pressure temporarily. Your blood pressure can be elevated for up to three hours after drinking coffee. The authors of a 2021 review concluded that practicing diaphragmatic breathing, a deep breathing technique, twice daily for 4 weeks could lead to a reduction in systolic and diastolic blood pressure (33).

One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with typical levels seem to have a sensitivity to salt (8). For example, by regularly exercising, managing their weight, and making dietary changes. It’s possible to do everything right and still have elevated blood pressure. When that happens, Dr. Weinberg says she’ll usually recommend starting medication.

While medication is one way to treat the condition, there are many natural techniques that can help, including eating certain foods. Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear (41, 42). In addition to dairy, you can get calcium from collard greens and other leafy greens, beans, sardines, and tofu. For most adults, the calcium recommendation is 1,000 milligrams (mg) per day.

Try to lose weight, if necessary

According to the Mayo Clinic, as a whole, men are at higher risk for hypertension if their waist circumference is greater than 40 inches, and women are at greater risk if their waist measurement is greater than 35 inches. To stretch your quadriceps (front of the thighs), lie on your side with your knee bent behind you. Grab your foot and pull it back toward your butt, feeling the stretch in your front thigh.

1. Though it may not make a significant dent in your blood pressure numbers, taking just 2,337 steps can lower your odds of dying from cardiovascular disease, according to research published in 2023 in the European Journal of Preventive Cardiology.
2. According to the CDC, this is because with less body fat, your heart will undergo less stress pumping blood throughout the body.
3. This step count was not only key to lowering blood pressure, but it also helped keep weight under control.
4. These results are equivalent to the effects of standard blood pressure medications.
5. Drinking a glass of water likely isn’t going to immediately affect your blood pressure.

If you already have high blood pressure, it’s worth cutting back your sodium intake to see whether it makes a difference. Swap processed foods for fresh ingredients and try seasoning with herbs and spices rather than salt. Although not everyone’s blood pressure is particularly salt-sensitive, everyone could benefit from cutting back, says Eva Obarzanek, Ph.D., research nutritionist at the National Heart, Lung, and Blood Institute. The American Heart Association (AHA) recommends aiming for 1,500 milligrams (mg) of sodium in a day, and certainly no more than 2,300 mg (about a teaspoon).

Try these tactics to help fight hypertension and bring your numbers down

Researchers asked 29 adults who were already taking BP medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. When they followed up with the subjects six months later, their blood pressure had dropped significantly. Louder, faster music probably won’t do the trick, but there’s no harm in blissing out to an ambient track or two.

Though it may not make a significant dent in your blood pressure numbers, taking just 2,337 steps can lower your odds of dying from cardiovascular disease, according to research published in 2023 in the European Journal of Preventive Cardiology. The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. High blood pressure affects a large proportion of the world’s population. Exercise is one of the best things you can do to lower high blood pressure.

To get a better balance of potassium and sodium in your diet, focus on eating fewer processed foods and more fresh, whole foods. Modern diets have increased most people’s sodium intake while decreasing potassium intake (13). Many studies have linked high salt intake with high blood pressure and heart events, including stroke (5, 6). Some patients even have elevated blood pressure when they come into 9 best natural erectile dysfunction treatments for 2024 the doctor’s office (a phenomenon known as “white coat hypertension”) and actually may not have high blood pressure otherwise, she points out. “Some patients’ blood pressure is up all the time and, when they come into the office, it’s normal,” Dr. Weinberg says. Knowing where you stand—and sharing those numbers with your doctor—can help you work together to find the best treatment plan for you.

Diet to lower high blood pressure

While patients who follow this plan might initially miss eating their favorite foods, he says the results tend to speak for themselves. But when it comes to blood pressure and cardiovascular health, there really aren’t any shortcuts. While it requires a substantial amount of willpower, making lifestyle changes should always be first and foremost for people who want to lower their blood pressure, according to an expert interviewed by Healthline. Drinking a glass of water likely isn’t going to immediately affect your blood pressure. However, maintaining optimal hydration can help manage your blood pressure in the long term.

The effect is comparable to that of aerobic exercise, such as walking or running — though you’ll want to continue your regular workouts for other health benefits. And this breath training can lower blood pressure as effectively as hypertension medications, researchers have noted. For people with elevated blood pressure, there’s a wide variety of drugs and medical devices that can help bring blood pressure to a safer level. The AHA recommends adults get 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous aerobic physical activity weekly.

How to lower blood pressure naturally

Polyphenols can reduce the risk of stroke, heart conditions, and diabetes and improve blood pressure, insulin resistance, and systemic inflammation (30). Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. According to a 2016 study, losing 5% of your body weight could significantly lower high blood pressure (22). That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate.

High blood pressure is usually managed with a combination of medication and lifestyle treatments, says Dr. Weinberg, although she typically recommends that patients try lifestyle modifications first. Probiotics have been buzzy for some time now—and touted to ease digestion and support immune health. You’ve cbd addiction: is cannabidiol cbd addictive likely heard of the DASH (Dietary Approaches to Stop Hypertension) diet before—and there’s a reason this fruit- and vegetable-forward eating approach is the going recommendation for all people with high blood pressure! “The results are impressive—and comparable to using medication,” she notes.