Lowering blood pressure the fast way requires immediate lifestyle changes. Contributors to hypertension include inactivity, high sodium diet, smoking and obesity. Regular checkups from a physician can reveal if blood pressure readings are approaching too high. Pre-hypertension is considered having blood pressure 120 to 129 for the top or systolic number, and from 80 to 89 for the bottom or diastolic reading, according to the Mayo Clinic.
Step 1
Lose weight. Increased body mass index, especially fat around the mid-section, contributes to high blood pressure. The American Academy of Family Physicians says 500 fewer calories daily will equal one pound of weight loss weekly. It is advisable to lb lose no more than 2 lbs per week to avoid loss of muscle mass and energy.
Step 2
Follow a vegetarian diet. A study published in 1983 by the Lancet: "Blood-Pressure-Lowering Effect of a Vegetarian Diet: Controlled Trial in Normotensive Subjects" showed a drop in blood pressure of 4-6 mm/Hg systolic and 2-3 mm/Hg diastolic among study participants consuming a vegetarian diet for 14 weeks.
Step 3
Adopt the DASH diet. The eating plan, "Dietary Approaches to Stop Hypertension," focuses on eating less meat more fruits and vegetables. Other components include consuming foods low in saturated fat, cholesterol and total fat. Incorporate whole grains, fish, nuts, and poultry. Avoid red meat, sugared beverages and sweets. The diet is advocated by the National Institutes of Health to lower blood pressure.
Step 4
Exercise daily. Burning calories should be combined with eating less to lower blood pressure fast and naturally. It is important to speak with your doctor about an exercise plan. The Mayo Clinic explains that exercise strengthens the heart, allowing it to exert less force against the arteries. It is possible to lower blood pressure 5 to 10 mm/Hg systolic, preventing the need for antihypertensive medications by remaining physically active.
Step 5
Practice Transcendental Meditation. A July 26, 2006 study highlighted in "heartwire," titled "Transcendental meditation improves blood pressure, insulin resistance," reports that transcendental meditation resulted in a 3.4 mm/Hg reduction in blood pressure for a group of study participants who were compared to individuals given health education only. The combination of deep breathing and meditation can also reduce the risk of heart disease associated with high blood pressure.
Tips and Warnings
- Any form of activity or exercise can reduce hypertension. It is important to be consistent to obtain the blood pressure lowering benefits of exercise.
- A 2004 position statement from the American College of Sports Medicine recommends an exam and physician approval for individuals with moderate to severe hypertension prior to engaging in an exercise program. Lowering blood pressure naturally and fast may not be possible, depending on underlying health problems.
