Breaking the Pressure Barrier: Expert Tips How to Lower Blood Pressure

What is lower blood pressure? and How to Lower Blood Pressure? The force of your blood pressing against the artery walls is called blood pressure. Systolic pressure (the top number) and diastolic pressure (the bottom number) are the two numbers used to express it. It is measured in millimetres of mercury (mmHg). Systolic pressure is the pressure when your heart beats and pumps blood, while diastolic pressure is the pressure when your heart rests between beats.

Normal blood pressure is below 120/80 mmHg, while high blood pressure (hypertension) is 130/80 mmHg or higher. High blood pressure increases your chances of developing heart disease, stroke, kidney damage, and other health issues. As a result, lowering your blood pressure is critical if it is too high.

There are many ways to lower your blood pressure fast, both with and without medication. However, some methods may not be suitable for everyone, and some may have side effects or interactions with other medications. Always consult your doctor before trying any new treatment or making any changes to your current medication or lifestyle.

Here are some of the most effective ways to lower your blood pressure fast, based on scientific evidence.

1. Exercise Regularly

Exercise is one of the best ways to lower your blood pressure naturally and quickly. Exercise helps strengthen your heart and improve blood circulation. It also helps you lose weight, which can reduce the strain on your arteries and lower your blood pressure.

According to a meta-analysis of 65 studies, aerobic and resistance exercise can significantly lower blood pressure, especially for men. Another study discovered that sedentary older persons who engaged in aerobic exercise training had 3.9 percent lower systolic and 4.5 percent lower diastolic blood pressure.

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The American College of Cardiology and the American Heart Association recommend moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week. This can include activities such as walking, jogging, cycling, swimming, dancing, or playing sports.

However, if you have very high blood pressure or other health conditions, you should start slowly and gradually increase the intensity and duration of your exercise. You should also check your blood pressure before and after exercise to monitor how it affects you.

2. Reduce Salt Intake

Salt (sodium) can raise your blood pressure by causing your body to retain more fluid and increase the volume of blood in your arteries. Reducing salt intake can help lower your blood pressure quickly by reducing fluid retention and easing the pressure on your blood vessels.

The American Heart Association recommends limiting salt intake to less than 1,500 milligrams (mg) per day for most adults. However, most Americans consume much more than that, mainly from processed and restaurant foods.

To reduce salt intake, you should avoid or limit foods that are high in sodium, such as canned soups, frozen meals, deli meats, cheese, pizza, bread, sauces, dressings, snacks, and fast food. You should also read nutrition labels carefully and choose low-sodium or no-salt-added versions of foods whenever possible.

You can also use herbs, spices, lemon juice, vinegar, or other seasonings instead of salt to add flavour to your food. You can also rinse canned foods such as beans or vegetables to remove some of the sodium.

3. Eat More Potassium

Potassium is a mineral that helps balance the amount of sodium in your body and relaxes the walls of your blood vessels. This can help lower your blood pressure by reducing fluid retention and easing the tension in your arteries.

According to a meta-analysis of 33 trials, increasing potassium intake by 2 grams per day can lower systolic blood pressure by about 4 mmHg and diastolic blood pressure by about 2 mmHg.

The recommended daily intake of potassium for adults is 4.7 grams per day. You can get potassium from a variety of foods, such as bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, cooked spinach, cooked broccoli, potatoes, sweet potatoes, mushrooms, peas, cucumbers, zucchini, pumpkins, leafy greens, orange juice, tomato juice, prune juice, apricot juice, grapefruit juice, certain dairy products, such as milk and yogurt, some fish, such as tuna, halibut, cod, trout, and rockfish, beans or legumes, such as lima beans, pinto beans, kidney beans, soybeans, lentils, salt substitutes (read labels to check potassium levels), molasses, nuts, meat and poultry, brown and wild rice, bran cereal, whole-wheat bread and pasta.

4. Eat More Garlic

Garlic is a popular herb that has many health benefits, including lowering blood pressure. Garlic contains compounds called allicin and diallyl disulfide, which may help relax blood vessels and improve blood flow.

According to a meta-analysis of 20 trials, garlic supplements can lower systolic blood pressure by an average of 8.4 mmHg and diastolic blood pressure by an average of 7.3 mmHg.

You can eat raw or cooked garlic or take it as a supplement. However, be aware that garlic can interact with some medications, such as blood thinners, so consult your doctor before taking it.

5. Drink Less Alcohol

Alcohol can have both positive and negative effects on your blood pressure. In moderation, alcohol may lower your blood pressure by relaxing your blood vessels and reducing stress. However, in excess, alcohol can raise your blood pressure by increasing your heart rate and causing dehydration.

According to a meta-analysis of 15 trials, reducing alcohol intake by 50% can lower systolic blood pressure by an average of 5.5 mmHg and diastolic blood pressure by an average of 4 mmHg.

According to the American Heart Association, moderate alcohol consumption is defined as one drink per day for women and two drinks per day for men. One drink equals 12 oz (355 ml) of beer, 5 oz (148 ml) of wine, or 1.5 oz (44 ml) of distilled spirits.

If you drink alcohol, limit your intake to moderate amounts or avoid it altogether if you have high blood pressure or other health conditions. For more info you can check this article here.