High blood pressure, or hypertension, is a condition in which the force of blood against the walls of your arteries rises. This causes your heart to have to work harder to pump oxygen-rich blood through your circulatory system. If left untreated, high blood pressure can lead to cardiovascular disease or stroke, and you may not recognize symptoms of this condition immediately. Fortunately there are steps you can take, with the guidance of your physician, to lower your blood pressure quickly and safely.
Step 1
Reduce the amount of sodium you consume. Read nutrition labels to check for hidden sodium that can sometimes be found in cereals, cheeses and soups. Limiting your sodium intake to 1,500 mg a day can dramatically, safely and quickly reduce your blood pressure. Never add salt to foods, and get rid of condiments that contain salt. Use fresh or dried herbs and spices for flavoring, and learn to be creative with flavors without using salt. Decreasing your reliance on highly processed foods such as frozen meals and canned goods can also help significantly reduce your sodium intake.
Step 2
Engage in at least 30 minutes of exercise daily. If you haven't exercised in awhile, start with brisk walking, cycling or swimming and gradually build the pace as you become more physically fit. Losing even 5 lbs. can help lower your blood pressure. Exercise also helps to strengthen your bones and muscles, including your heart. The result is a decreased risk of cardiovascular disease, diabetes and other preventable illnesses that are associated with obesity. Increased physical activity is a safe way to lower blood pressure quickly, improve the quality of your sleep and boost your mood.
Step 3
Reduce or eliminate alcohol consumption. Alcohol is generally perceived as being relaxing, but it also raises your blood pressure. Alcohol impairs the flow of blood in your body, forcing your heart to work harder by raising blood pressure. Even if you don't have high blood pressure, alcohol causes a temporary rise in blood pressure. Recommended alcohol intake is one drink a day for women and anyone older than 65 and two drinks for men.
Step 4
Quit smoking and avoid nicotine in chewing tobacco or electronic nicotine delivery devices. Nicotine is a natural stimulant that causes your blood vessels to narrow, which leads to increased blood pressure. Unfortunately, nicotine is also very addictive and causes biochemical changes in your body that make you feel good. Both of these characteristics serve to reinforce the habit of using nicotine and can make it difficult to quit. Speak with your doctor if you want to stop using nicotine. Medications can help you get past the withdrawal stage and the urge to start again until you can resist nicotine on your own.
Step 5
Learn to walk away from stress both physically and psychologically. It's no secret that stress causes health problems, including high blood pressure. You can't avoid stress altogether, but you can learn ways to respond in a way that doesn't increase your blood pressure. Relaxation techniques, guided visualization and cognitive restructuring can all be helpful in retraining your emotions to better handle stressful situations. Consider learning these techniques with a professional who specializes in stress reduction.
Tips and Warnings
- Speak with your doctor before making significant lifestyle or dietary changes.
