High blood pressure is a condition that can appear silently and cause major complications. According to the National Institutes of Health, high blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. If you have been recently diagnosed with high blood pressure and you want to lower it quickly, there are several steps you can take.
Step 1
Eat foods that are low in sodium and saturated fat but high in potassium. Avoid salt, canned soups, frozen dinners, deep fried foods, fast food and commercial baked goods. Stick with healthier options like low-fat dairy products, whole grains, fruits and vegetables. Bananas, apricots, avocados and figs are foods that are high in potassium.
Step 2
Stop smoking. Smoking can not only cause damage to your lungs, but it can also cause damage to the blood vessels in your heart. Give it up if you currently smoke and do not start if you don't. Also avoid secondhand smoke as it is just as dangerous.
Step 3
Give up drinking. Under normal circumstances, one to two alcoholic beverages a day cannot do any harm. But if you want to lower your blood pressure quickly, avoid drinking altogether.
Step 4
Lose weight if you are overweight. Being overweight is a risk for many chronic conditions, including high blood pressure. According to the Mayo Clinic, losing even 5 lbs. can lower your blood pressure. Promote weight loss by cutting back on your daily caloric intake.
Step 5
Become more physically active. Partake in any form of exercise that you find enjoyable, like walking, jogging, playing tennis, stair climbing, elliptical training or kickboxing. According to the National Heart, Lung and Blood Institute, regular physical activity can lower high blood pressure and also reduce your risk for other health problems. Aim for 30 minutes of daily exercise at a moderate intensity.
Step 6
Perform some type of relaxation activity to reduce your stress levels. Yoga, Tai Chi, muscle relaxation and guided imagery are examples of things you can do.
Step 7
Talk to your doctor about a prescription formula to treat your blood pressure. Beta blockers, calcium channel blockers, ACE inhibitors and thiazide diuretics are all examples of these.
