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Simple Tips for Lowering Blood Pressure

Simple Tips for Lowering Blood Pressure
Your diet can be an effective way to prevent or manage hypertension. But there are other tools for how to lower your blood pressure quickly. Here are some of those tips:

1. Lower Your Salt Intake

Besides eating the foods listed above, it's also best to limit the sodium in your daily diet to less than 2,300 milligrams if you don't already have high blood pressure, according to the Academy of Nutrition and Dietetics.
If you already have high blood pressure, the AHA recommends reducing your salt intake even further, to around 1,500 milligrams per day (that's less than 1 teaspoon, for reference).

2. Try a Heart-Friendly Diet

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is specifically tailored to help you take your blood pressure down. The diet is high in fruits, vegetables, whole grains, legumes, nuts, seeds and low-fat dairy while also being low in sodium. Alternatively, Dr. Mandal suggests eating a Mediterranean diet, which is rich in fruits, vegetables, lean proteins and whole grains .

3. Limit Caffeine and Alcohol

What else can lower blood pressure quickly? Keeping the caffeine and alcohol to a minimum. Dr. Mandal recommends no more than one to two cups of coffee per day.
She also suggests those with high blood pressure especially limit their alcohol intake. The AHA recommends no more than two drinks per day for people AMAB and one per day for people AFAB.

4. Double Check the Measurement

If you measure your blood pressure and find it's extremely high, you may be wondering how to get your blood pressure down quickly. First things first, make sure the reading is accurate before taking steps to lower blood pressure immediately.
It's especially important to place the cuff in the correct location and keep your arm in the recommended position, per t he AHA. Each blood pressure machine used at home or in a store will have its own set of directions for proper use, so follow those instructions to get an accurate reading. If your initial reading is high, re-read the instructions, make any necessary adjustments and then take your blood pressure again. Make sure enough time has passed between readings so that you're not repeatedly squeezing the same arm in a short amount of time.

5. Rest and Relax

If your reading remains high after repeating the measurement and you need to bring your blood pressure down quickly, the next step is to sit or lie down and try to relax.
Both physical exertion and mental stress stimulate your body to release stress hormones, which, in high levels, can increase your risk for high blood pressure, according to the AHA.
Preventing your stress levels from spiking is also an important way to prevent high blood pressure in general, Dr. Mandal says. "I recommend regular exercise and managing stress," she says.

6. Seek Medical Attention

Sometimes, there's no way to treat high blood pressure at home immediately and a medical professional needs to get involved.
If your blood pressure is 130/80 or higher and you want to know how to lower the pressure quickly, contact your doctor. They may have you come in for a visit, where they can check your health and recommend treatments like prescription medication or lifestyle changes.
Get medical attention right away if your blood pressure is 180/120, according to the AHA. Call 911 immediately if your high reading is accompanied by the following symptoms, in which case lowering blood pressure quickly at home will not suffice:
  • Chest or back pain
  • Shortness of breath
  • Changes in vision
  • Weakness
  • Difficulty speaking
  • Numbness
Some of the most effective ways to lower blood pressure include: Losing excess weight. Quitting smoking.
How Can I Lower My Blood Pressure Immediately?
  1. Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. ...
  2. Do a breathing exercise. ...
  3. Relax!
Prawidlowe csisnienie
27 Healthy Habits
to Normalize Blood Pressure
Download now