Coronary heart disease, heart failure, kidney failure and stroke all have something in common--high blood pressure. Blood pressure, as defined by the National Heart Lung and Blood Institute, is the force of blood pushing against the walls of your arteries as the heart pumps it out. If this pressure is high, and remains high over a long period of time, it can have serious health repercussions. Steps can be taken to lower it fairly quickly, reducing your risk of the aforementioned medical conditions.
Step 1
Examine your diet. A diet high in fat and salt will raise your blood pressure quickly. If you reduce your intake of these dietary enemies, or omit them completely, you can lower your blood pressure quickly. Substitute apples and celery sticks for chips and cookies. Eventually your taste buds will adjust and your heart will thank you for it.
Step 2
Move off the couch. According to All4NaturalHealth.com, the average American leads a sedentary lifestyle. This may be why one in three adults suffers from high blood pressure. If you take a brisk walk each day, even for 30 minutes, you can quickly lower your blood pressure. You may even shed some excess pounds, another cause of high blood pressure.
Step 3
Sign up for a yoga class. Yoga is a terrific way to relieve stress, another contributing factor of high blood pressure. Not only does this form of exercise relax your mind and body, its deep breathing helps to quickly reduce your blood pressure as well.
Step 4
Go crazy over fish. Cold-water fish such as tuna, mackerel and salmon are all great sources of omega-3 fatty acids. These heart-healthy fats are recommended for those with high cholesterol levels. And because high blood pressure is linked with high cholesterol, swapping fish for high-fat red meat is another option when trying to ease the workload on your heart.
Step 5
Try some power foods. According to HealthGuidance.org, certain foods are powerful allies when it comes to lowering your blood pressure quickly. Foods such as raisins, apricots and figs, when eaten regularly, can significantly improve your health.
Step 6
Indulge in chocolate. Yes, chocolate helps reduce your blood pressure. However, it is dark chocolate that is your friend in this fight due the antioxidant known as flavonoid. This helps relax the blood vessels, making it easier for blood to pass through. Be cautious on your portion size though--about an ounce is all you need to receive its benefits. Any more than this and you may notice an unwanted weight gain.
Things You'll Need
- Fish
- Dark chocolate
- Figs
- Raisins
- Apricots
