Blood pressure is the measurement of the force of blood inside the arteries with each beat of your heart, according to the Cleveland Clinic. The site adds that a healthy blood pressure for a person not taking medication is less than 120/80. Unfortunately, almost 50 million people in the Unites States have this disease, also known as hypertension. When left untreated, it can lead to enlargement of the heart, heart failure, kidney disease and a heart attack. To prevent these complications, it is vital to lower your blood pressure as quickly as possible.
Step 1
Exercise for 30 minutes, most days of the week. Exercise is one of the greatest defenses you have when waging the war against hypertension. It fights the effects of plaque buildup in the arteries, making it easier for blood to flow through them. It also lowers your blood pressure by four to nine points, according to MayoClinic.com. The Cleveland Clinic states that 30 minutes a day is all you need to reap these benefits, and suggests activities such as walking and cycling.
Step 2
Remove salt from your diet. Both the Cleveland Clinic and the University of Maryland Medical Center recommend reducing your intake of salt. If you have high blood pressure, 1,500mg should be your limit each day. Salt is in everything--preserved foods, lunch meat, canned foods and snacks. Read food labels and ask your doctor what seasonings you can use to substitute when cooking to flavor your food.
Step 3
Ask your doctor what your ideal body weight is. Achieving and maintaining your ideal body weight is an important aspect of lowering your blood pressure as quickly as possible. Your doctor can tell you how much you should weigh, and then help you select a diet to help you reach it. MayoClinic.com explains that as your weight increases, so does your blood pressure. The site adds that as your weight decreases, even by as little as 10lbs.,your blood pressure decreases.
Step 4
Find ways to relieve your stress. Stress temporarily raises your blood pressure, so one way to lower it quickly is to find ways to relieve it. Examples of stressors include finances, family, work and illness. Once you discover your personal stressor, you can attempt to eliminate it. MayoClinic.com explains that if this is not possible, use stress-relieving techniques such as deep breathing, meditation or yoga.
Step 5
Quit smoking to eliminate the risk of high blood pressure. The nicotine in tobacco raises blood pressure by as much as 10 points for a minimum of one hour after you smoke one cigarette. You can quickly reduce your blood pressure by attempting to quit. You can do this by purchasing one of the many over-the-counter smoking cessation products, or ask your doctor for a prescription medication that might be more effective.
