How to Lower Blood Pressure: 7 Quick Methods That Are Sure to Work

How to Lower Blood Pressure: 7 Quick Methods That Are Sure to Work

Hypertension often has no prominent symptoms, yet it significantly increases the risk of dangerous cardiovascular diseases and strokes.

High blood pressure can be fatal. And this is no exaggeration—the World Health Organization considers hypertension the leading cause of premature death worldwide.

What Is High Blood Pressure and Why Is It Dangerous?

Hypertension (or high blood pressure) is often referred to as a “silent killer” for reason. It frequently shows no obvious symptoms but dramatically raises the risk of serious cardiovascular disorders and strokes.

Some people with hypertension may experience shortness of breath, headaches, or nosebleeds. However, these signs are easy to mistake for symptoms of other conditions. The most reliable way to detect high blood pressure is by measuring it.

How to Know If You Have High Blood Pressure

Most people with hypertension don’t feel any symptoms. Therefore, the most reliable way to detect high blood pressure is to measure it.

Signs may only appear when the numbers reach 180/120 mmHg or higher, and they include:

• Severe headaches
• Chest pain
• Dizziness
• Shortness of breath
• Nausea or vomiting
• Vision problems or changes
• Anxiety
• Confusion
• Ringing in the ears
• Nosebleeds
• Irregular heartbeat

Who Is Most at Risk of High Blood Pressure?

Your risk increases if you:

• Are overweight
• Consume too much salt
• Eat insufficient fruits and vegetables
• Drink excessive alcohol or caffeine
• Smoke
• Are frequently stressed
• Lead a sedentary lifestyle
• Are over 65 years old
• Live in an underserved or stressful environment

Hypertension is also linked to diabetes—6 out of 10 people with diabetes have high blood pressure.

Genetics can also play a role, as those with a family history of hypertension are more prone to developing it.

How to Quickly Lower Blood Pressure at Home

First and foremost: if you have symptoms of hypertension, it’s essential to consult a general practitioner or therapist. They will conduct an examination, develop a personalized prevention and treatment plan, and prescribe medications if necessary.

If you can’t see a doctor immediately, here are some methods to help lower blood pressure at home. Choose the one that seems most comfortable to you or combine several for maximum effect.

1. Take Deep Breaths

Studies show that proper deep breathing is one of the most effective ways to lower blood pressure quickly. Deep breathing increases oxygen levels in the blood, reducing the need for the heart to pump harder to supply oxygen to the body. This relieves pressure on blood vessels.

• Relax and close your eyes.
• Take a deep breath, counting to five. Breathe in through your abdomen, not your chest. Place your hand on your stomach to feel it rise.
• Exhale slowly, counting to five.
• Repeat for 3–5 minutes.

You can also try holding your breath for 8–10 seconds after exhaling if it feels comfortable.

2. Try a Warm Bath

Fill a basin with water heated to about 45°C (113°F) and soak your hands or feet for 10 minutes. Warm water will dilate the blood vessels in your extremities, draw blood toward them, and lower your overall blood pressure.

3. Eat a Piece of Dark Chocolate

This method is helpful if your systolic pressure is over 140 mmHg or your diastolic pressure is over 80 mmHg.

Choose dark chocolate without additives, as it contains more flavanols, which help lower blood pressure.

Caution: In some individuals, caffeine in chocolate can raise blood pressure. To check your reaction, test on a day when your blood pressure is normal. Measure it before and 30 minutes after eating chocolate, then compare the results. If your figures increase, it’s better to avoid eating chocolate and use a different method to lower your blood pressure.

4. Drink Warm Mint Tea

If you’re not allergic to mint, steep a pinch of mint leaves in boiling water for 10 minutes. Let it cool and sip slowly. Peppermint in this form can help reduce blood pressure.

Note that mint enhances the effects of antihypertensive medications.

5. Try Juices

Certain juices, such as grapefruit or tomato juice, can help lower blood pressure due to their lycopene, potassium, or other beneficial components.

Important:  Avoid grapefruit juice if you’re taking calcium channel blockers for blood pressure or statins  for cholesterol management.

6. Take Valerian Tablets

Valerian is a potent sedative that helps the body cope with stress.  It can slow your heart rate, helping to lower blood pressure. Note: Follow the dosage instructions provided with the medication.

7. Manage Stress

Stress is a common cause of hypertension.  If you feel your blood pressure rising due to stress, try to relax. We know it might not be that easy. Here are some methods that may help:

• Meditation in silence or with calming music
• Progressive muscle relaxation
• Yoga (even simple poses will work).