Content

• Steps
• Part 1 of 3: Make dietary adjustments
• Part 2 of 3: Make lifestyle changes
• Part 3 of 3: Lowering blood pressure with medication
• Tips

If your blood pressure is too high, you need to get it back to normal as soon as possible. You can lower your blood pressure by following a healthy lifestyle and proper diet, but if you are already experiencing hypertension, the best solution for you is to see a cardiologist for medication. Here's what you need to know about your options for solving your problem.

Steps

Part 1 of 3: Make dietary adjustments

1. 1 Eat a balanced diet. A diet of whole grains, fruits, vegetables, and low-fat dairy products can lower blood pressure by as much as 14 mmHg. Art., especially if the diet contains a minimum amount of saturated fat and cholesterol.
   • Diet changes are usually the first step towards lowering blood pressure. If you do not resort to other means besides diet, the results will appear gradually, but if you focus on the consumption of foods that cause lower blood pressure, and reinforce dietary changes with physical activity and lifestyle changes, blood pressure will drop much faster.
   • After your blood pressure has returned to normal levels, you can indulge in chocolate or cookies, but you should still stick to this diet most of the time to prevent further spikes in blood pressure.
2. 2 Eat less salt. Sodium causes high blood pressure. Even a small reduction in sodium intake can lower blood pressure by 2 to 8 mmHg. Art.
   • Limit sodium intake to 2,300 mg per day or less. If you are over 51 years old or have a tendency to high blood pressure, do not consume more than 1,500 mg of sodium per day.
   • Remember to read the packaging of processed foods. There may be a lot of salt in there.
   • If you want to make a dish more delicious, you can do it with herbs and spices. What's more, certain herbs and spices can significantly help you lower your blood pressure.
     • Cayenne pepper dilates blood vessels and improves blood flow.
     • Turmeric generally reduces inflammation in the body, thereby improving cardiovascular function and causing a drop in blood pressure.
     • Garlic lowers cholesterol and blood pressure.
3. 3 Limit your alcohol intake. In small amounts, alcohol can cause a drop in blood pressure. In large quantities, alcohol, on the contrary, can lead to an increase in blood pressure.
   • Men and women over the age of 65 are allowed to drink one glass of wine or other beverage with the same alcohol content per day. For adults under the age of 65, respectively, up to two glasses a day are allowed.
   • Note, one serving is 355 ml of beer, 150 ml of wine or 45 ml of spirits.
   • In moderation, wine or other alcoholic beverages can help lower your blood pressure by 2-4 mmHg. Art.
   • Keep in mind that this method only works for those who already drink from time to time. If you do not normally drink alcohol, the improvement will be less pronounced, and the consequences may be more dangerous.
   • Large doses of alcohol can reduce the effectiveness of blood pressure medications.
   • If you find it difficult to control yourself and stick to the recommended doses when drinking alcohol, it will be better for your heart to stop drinking alcohol altogether.
4. 4 Drink skim milk or low fat milk. Milk contains a lot of potassium and calcium, which lower blood pressure. Dairy products also contain vitamin D, which can help as well.
   • Skim milk or low fat milk is preferred over whole milk. Whole milk contains palmitic acid, which some studies have found can block internal signals that relax blood vessels. As a result, the blood vessels remain constricted and the blood pressure high.
5. 5 Drink hibiscus tea. Herbal teas containing hibiscus can lower blood pressure quickly and dramatically when consumed three cups daily.
   • You can enjoy hot or cold brewed tea.
   • Even if you do not take any other measures besides drinking hibiscus tea three times a day, your systolic blood pressure will drop by seven divisions in six weeks.
   • Hibiscus tea contains anthocyanins and other antioxidants that strengthen blood vessels, preventing them from constricting, which causes blood pressure spikes.
   • If you are taking cholesterol-lowering medications such as simvastatin, talk to your doctor about taking hibiscus tea.
6. 6 Drink cranberry juice. A glass of cranberry juice can lower blood pressure as effectively as a glass of red wine.
   • Cranberry juice contains antioxidants known as proanthocyanidins. These nutrients limit the body's production of the ET-1 compound, which causes narrowing of blood vessels and an increase in blood pressure.
7. 7 Eat fruits and vegetables that lower blood pressure. While fruits and vegetables in general are an important part of a balanced diet, some are particularly beneficial in lowering blood pressure.
   • Eat kiwi. In a recent study by Western cardiologists, scientists found that eating three kiwis every day could significantly reduce systolic blood pressure in eight weeks.Kiwi contains a large amount of an antioxidant known as lutein.
   • Treat yourself to a watermelon (just a few slices). Watermelon contains fiber, lycopene, vitamin A and potassium, which can lower blood pressure. Watermelon also contains an amino acid called L-citrulline / L-arginine, which recent studies have shown can also lower blood pressure.
   • A variety of potassium-rich fruits and vegetables should be included in the diet. Scientists agree that potassium is an important addition to any diet designed to lower blood pressure. Good sources of potassium include peas, bananas, potatoes, tomatoes, orange juice, beans, cantaloupe, honeydew and raisins.
8. 8 Try coconut milk. Coconut milk is high in potassium, electrolytes, and other nutrients that lower blood pressure.
   • In a study published in West Indian Medical Journalreported that coconut milk lowered systolic blood pressure in 71 percent of participants, and in 29 percent of participants it lowered diastolic blood pressure.
9. 9 Consume more tofu and soy foods. Soy foods contain isoflavones, nutrients that are responsible for lowering blood pressure.
   • In a 2012 study, researchers found that diets rich in isoflavones lowered blood pressure 5.5 points lower than diets low in isoflavones.
   • Green tea and peanuts contain ample amounts of isoflavones.
10. 10 Treat yourself to dark chocolate (in small amounts). Chocolate is rich in flavonols. These nutrients affect the dilation of blood vessels, thereby lowering blood pressure.
    • In general, any form of chocolate will help you, however dark chocolate and pure cocoa contain a higher percentage of flavonols, so they work better.
    • Studies have shown that chocolate helps people with high blood pressure; in people with normal or near-normal blood pressure, the results will be less pronounced.
11. 11 Add chili peppers to your meals. When consumed with capsaicin, a spicy ingredient in chili peppers, blood pressure can be lowered.

Part 2 of 3: Make lifestyle changes

1. 1 Set aside 30 minutes of moderate exercise regularly. If you try to exercise for at least 30 minutes every day, you can quickly and significantly lower your blood pressure. Exercise and be active.
   • Before increasing the load, be sure to consult your doctor. A dramatic increase in physical activity increases the risk of a heart attack or stroke.
   • Walking is one of the simplest exercises you can add to your regular program. Walking at a brisk pace for 30 minutes can lower blood pressure by up to 8 mmHg. Art.
   • Other sports worth trying are volleyball, rugby, basketball, cycling, dancing, water aerobics, swimming and jumping rope.
   • A list of daily activities that can help lower blood pressure include washing the car, washing windows and floors, gardening, cleaning leaves or snow, or simply walking up and down stairs.
2. 2 Breathe deeply. Slow meditative breathing relaxes the body, which leads to the release of more nitric oxide and fewer stress hormones.
   • Nitric oxide dilates blood vessels, lowering blood pressure.
   • Stress hormones increase levels of renin, an enzyme in the kidneys associated with high blood pressure.
   • Practice deep breathing in the morning and evening for 5 minutes every day, taking deep belly breaths.
   • If you want a more pronounced effect on blood pressure, consider learning meditation techniques such as yoga, qigong, or tai chi.
3. 3 Work less. Research shows that those who work more than 40 hours a week have a 15 percent increased risk of developing high blood pressure. Therefore, if you need to quickly lower your blood pressure, try to shorten your work hours as much as possible.
   • This is especially important if your work involves psychological stress or stress. Stress hormones constrict blood vessels, making it harder for the heart to pump blood through them. As a result, blood pressure rises.
4. 4 Listen to music. Listening to soothing music for 30 minutes a day can help lower blood pressure, especially when combined with deep breathing techniques and hypertension medications.
   • Choose soothing music such as classical, Celtic, or Indian.
   • Studies show that in this way, blood pressure can be normalized within a week.
5. 5 Quit smoking. Nicotine is one of the causes of high blood pressure. Try to avoid smoking and hanging out with people who smoke if you want blood pressure to return to normal quickly.
   • After smoking, the blood pressure rises by 10 mm Hg. Art. for an hour. If you smoke continuously, constant high blood pressure cannot be avoided. The same effect applies to people who are often in the company of smokers.

Part 3 of 3: Lowering blood pressure with medication

1. 1 Take a coenzyme Q10 dietary supplement. Coenzyme Q10 is a natural supplement and antioxidant that has the ability to lower blood pressure by 10-17 mm Hg. Art. with regular use. This supplement affects the expansion of blood vessels, which facilitates blood circulation.
   • Ask your cardiologist about this dietary supplement. Your doctor may advise you to take 60-100 mg of coenzyme Q10 supplements up to three times a day.
2. 2 Ask your doctor about diuretics. Diuretics remove excess sodium and water from the body.
   • Since sodium is a known cause of high blood pressure, removing excess sodium from the body can cause a significant drop in blood pressure.
3. 3 Consider beta blockers. Beta blockers cause your heart rate to slow down.
   • As a result, the heart pumps less blood, thus lowering blood pressure.
4. 4 Try ACE inhibitors. ACE stands for "Angiotensin Converting Enzyme". Thanks to this enzyme, the body produces angiotensin, a substance that causes vasoconstriction.
   • An ACE inhibitor (ACE inhibitor) dilates blood vessels, which facilitates circulation and causes a drop in blood pressure.
5. 5 Learn about angiotensin II receptor blockers. These drugs directly block the action of angiotensin, which is responsible for narrowing the arteries.
   • In order to affect the blood vessel, angiotensin must bind to the receptor. These drugs block receptors, thereby preventing the connection.
6. 6 Ask your doctor about calcium channel blockers. Calcium channel blockers prevent calcium from entering the heart or arteries.
   • Calcium hardens the smooth muscle cells in these areas, which requires the heart to work harder to pump blood through the arteries.
   • This drug relaxes narrow blood vessels, thereby lowering blood pressure.
7. 7 Learn about alpha blockers. Alpha blockers decrease resistance in the arteries.
   • As a result, the vascular muscles relax, which facilitates blood circulation.
8. 8 Ask about alpha 2 receptor agonists. These drugs decrease the function of the sympathetic part of the autonomic nervous system.
   • This means less adrenaline is released. Adrenaline, along with other stress hormones, can cause blood vessels to constrict.
9. 9 Take a combination alpha-beta blocker. These drugs lower blood pressure faster than most other drugs and are the first line of defense for patients suffering from high blood pressure.
   • These drugs lower the resistance in your arteries, which can also lower your heart rate.
10. 10 Learn information about central receptor agonists. These drugs can easily prevent blood vessels from constricting, which makes blood circulation easier.
    • Note that this effect is similar to that of alpha-beta blockers.
11. 11 Read about peripheral adrenergic inhibitors. This group of drugs is mainly directed at the brain.
    • These drugs block the neurotransmitters responsible for the smooth muscle of the heart and blood vessels, making the signal that the blood vessels should constrict does not reach its target.
12. 12 Take vasodilators. These drugs relax the musculature of the blood vessels.
    • As a result, they expand, making it easier for blood to circulate.

Tips

• One of the best ways to lower your blood pressure permanently is to lose weight. Blood pressure usually increases with weight gain, and if you lose as little as 4.5 kg, your blood pressure can drop significantly. At the same time, it is necessary to lose weight correctly, using healthy diets and increasing the level of physical activity.