Top 10 home remedies that will instantly lower blood pressure 1. Maintain a healthy weight Being overweight is a major risk factor for high blood pressure. You will need to maintain a body mass index (BMI) between 18.5-24.9 kg/m2. 2. reduce central obesity Having excess fat around your waist puts you at risk for high blood pressure and related heart disease. You can reduce fat around your middle through a variety of exercises, including jogging, walking, hiking, rowing, swimming and high-intensity interval training (HIIT). 3. stay physically active The American Heart Association (AHA) recommends doing 90-150 minutes of physical activity spread throughout the week, or at least 30 minutes each day for at least five days a week. 4. quit smoking Smoking causes plaque buildup in blood vessels, leading to high blood pressure. Try to quit smoking and avoid exposure to secondhand smoke. Ask your doctor if you need help figuring out the best way to do this. Joining a program to help you quit smoking may be helpful. 5. make sure you get enough sleep Lack of sleep increases the chances of developing health conditions that cause high blood pressure. Try to get 7 to 9 hours of quality sleep each night. 6 Coping with stress Stress releases hormones that temporarily raise blood pressure. Learn to manage stress by doing activities that relax you and make you feel good. These can be simple things like taking a long walk in nature, listening to music or pursuing a hobby you enjoy. You can also try deep breathing techniques and meditation. 7. eat heart-healthy foods Include heart-healthy foods in your diet:

• Spinach
• Broccoli
• Carrots
• Apples
• Oranges
• Bananas
• Full grains
• Nuts
• Fasola
• Fat-free or low-fat dairy products
• Abs
• Fatty fish
• Lean meat
• Chicken or turkey without skin
• Abs

8. Stay away from saturated and trans fats Avoid foods that are loaded with saturated and trans fats, such as fast food, fried foods and instant and frozen foods. 9. Limit sodium intake Pay attention to how much salt you eat, as salt can increase blood pressure. Limit your salt intake to 1,500 milligrams or less per day. Avoid packaged, processed foods, which tend to contain more sodium. 10. avoid too much sugar Avoid foods and drinks that contain added sugars, such as soft drinks, cakes, cookies and candies. How can I immediately lower my blood pressure in an emergency? Sit down and focus on breathing. Take a few deep breaths and hold them for a few seconds, then release them. Take blood pressure medication if your doctor has prescribed it for you. A cup of hibiscus or chamomile tea can also help you feel calmer; it's worth stocking up on these tea bags.