How To Lower High Blood Pressure? 5 Tips

High blood pressure, or hypertension, is a disease with no immediate cure. However, there are many ways to prevent it from rising further: home remedies, eating specific foods, or adopting a specific lifestyle.

How to lower blood pressure? Discover the recommended foods for high blood pressure and what to do to truly lower your blood pressure .

Tips to lower blood pressure

You’ve taken your blood pressure and found it to be considerably high. We’ll tell you how to lower it quickly with tricks that work.

1. Quit smoking

Smoking increases your blood pressure. Therefore, the days you spend without inhaling tobacco smoke will help neutralize those blood pressure spikes. Furthermore, it’s proven that quitting smoking cold turkey is the most effective way to kick this bad habit.

2. Reduce your alcohol consumption

If possible, try not to drink any alcohol. Alcoholic beverages also increase blood pressure, especially those with a higher alcohol content. Replace them with herbal teas, juices, or sugar-free drinks.

3. Reduce your caffeine intake

Maybe you’re one of those people who need a cup of coffee first thing in the morning to face the day. However, caffeine also boosts your body’s immune system, including your blood pressure. Try to limit your intake.

For example, you can replace coffee with alternative drinks like matcha tea, which can keep you alert in the morning, but without generating the anxiety that coffee does.

4. Don’t eat refined carbohydrates

Refined carbohydrates quickly turn into sugar when the body metabolizes them. And that sugar enters the bloodstream, causing blood pressure problems. Therefore, it’s recommended that you avoid sugar or white flour .

5. Avoid added sugars

To lower your blood pressure, you must stop consuming products high in sugar. You probably recognize the most obvious ones: processed pastries, candy, and sugary drinks are lethal to your body.

However, there are other, less obvious but equally dangerous ones. Eliminate processed sauces, honey, and pre-cooked meals from your diet.

Factors that influence blood pressure

When measuring blood pressure, you should keep in mind that certain factors can skew the results. How can you lower your blood pressure quickly? When measuring it, remember that certain behaviors can make the result inaccurate:

Taking your blood pressure as soon as you wake up will give you a result that is lower than the actual value.
It is also not recommended to exercise before taking it.
It is recommended to remain silent during the test. Talking can skew the results.
Crossing your legs during the analysis may increase the result.
Smoking within 30 minutes of the test also increases blood pressure.
The placement of the blood pressure cuff is essential. It shouldn’t be too tight. Furthermore, placing it over clothing can also influence the result.
Having a full bladder raises it slightly.
It is recommended not to expose yourself to stressful situations before the test, as you run the risk of obtaining a higher result.
Another factor that influences blood pressure is caffeine or alcohol. Avoid consuming them on the same day.

What foods help lower blood pressure?

Believe it or not, diet also has therapeutic power on blood pressure. These are the most effective foods for lowering blood pressure.

Banana

Bananas are a fruit rich in potassium . This mineral is capable of neutralizing excess sodium , which is responsible for many cases of high blood pressure.

Berries

Another very effective food for lowering blood pressure is berries . Thanks to their polyphenol content , they’re ideal for people with high blood pressure or for preventing heart disease. Goji berries , in particular, are the most effective.

Whole grain products

Another way to lower blood pressure naturally is through whole grain foods. They’re rich in magnesium, which helps relax blood vessels. Whenever you go to the supermarket, be sure to choose a whole grain alternative to bread, rice, or cereal.

Tofu

In addition to being a very versatile product, tofu is ideal for people with high blood pressure because it contains calcium, which helps improve the elasticity of the arteries. Calcium is a mineral that should not be missing from your diet to lower blood pressure. You can consume it through dairy products, green leafy vegetables, or nuts such as walnuts.

Cocoa

It may seem paradoxical. However, dark chocolate, or cocoa, is a food capable of protecting heart health . This is because it is rich in flavonoids , a plant compound capable of allowing blood vessels to dilate, promoting circulation.

Remember! Chocolate should always be pure. Also, if you’re looking to lower your blood pressure with this food, choose non-alkalized powder, as it’s richer in flavonoids and contains no added sugar.

Chickpeas

Eat magnesium-rich legumes to lower blood pressure. Chickpeas are a good example. Other good alternatives for cardiovascular health are beans.

Home remedies to lower high blood pressure

In addition to your diet, taking care of your lifestyle is vital if you have high blood pressure. These are two home remedies that are within everyone’s reach and have real benefits for your health.

Physical activity and exercise

Physical exercise increases your heart rate, helping blood flow throughout the body and reducing blood pressure. To do this, simply do 30 minutes of whatever activity you enjoy every day.

If you lead a sedentary lifestyle, try going for a short walk every day . You’ll build a fitness routine that will allow you to improve your physical fitness and be able to practice more aerobic sports in the medium term.

Relaxation and stress management techniques

How to lower blood pressure immediately? The reality is that accumulated stress is lethal to your health, even more so for people with high blood pressure. That’s why it’s important to find ways to release it.

Breathing techniques are part of meditation exercises that help reduce anxiety levels. They also help you relax your body, slow your heart rate, and lower your blood pressure.

Sitting with your back straight, take deep breaths. Try to fill your lungs as much as possible, then exhale. Do three sets of two minutes each.
You can also place one hand on your chest and the other on your stomach. Close your eyes and concentrate on the movement of your body as you breathe. Observe how the lathe inflates with air and notice the sound your nostrils make. This will contribute to your relaxation. Lie down for 5 minutes while focusing your attention on your breathing.

Natural remedies and herbs to lower blood pressure

It’s worth mentioning some home remedies for lowering high blood pressure that you can prepare with common ingredients from any kitchen.

For example, prepare natural lemon juice . To do this, cut a lemon in half and squeeze it into a glass. Mix it with water. The more you add, the more you’ll dilute the acidic flavor. Lemon juice has diuretic and hydrating properties . Drinking fluids promotes good circulation, which helps lower blood pressure.

Few people know that herbal teas are a great ally when it comes to lowering blood pressure. They’re also natural and healthy drinks for your overall well-being. Opt for horsetail tea, valerian tea, or olive leaf tea.

Tips for maintaining healthy blood pressure

High blood pressure is a condition that most people live with chronically. It’s recommended to monitor it so it doesn’t rise daily. Here are 5 tips to keep your levels stable.

Reduce salt intake

Sodium is a mineral that can dangerously raise blood pressure. Therefore, it is recommended to limit its intake to 2,300 milligrams per day. However, a diet below this threshold is even more advisable.

In addition to reducing salt in your recipes, you should also consider certain dishes with a high salt content. Precooked dishes, sauces, and certain products such as salty nuts or soy sauce are not recommended. Choose to season your dishes with spices and always read food labels.

Maintain a healthy diet

It is recommended to always follow a healthy diet that includes adequate portion sizes and a balance of protein, carbohydrates, and healthy fats. Remember to eat fruits and vegetables daily and always choose fresh, seasonal produce.

Take care of your body weight

People with high blood pressure should be mindful of their weight. It’s common for blood pressure to increase as you gain weight, although this doesn’t always happen. Try to weigh yourself periodically to stay within the range recommended by your doctor.

Improve your sleep quality

A poor sleep routine is a risk factor for high blood pressure. Some conditions, such as sleep apnea, restless legs syndrome, or insomnia, cause increased blood pressure. Avoid using screen-based devices an hour before bedtime and try to get eight hours of sleep a day.

Don’t forget your medical checkups

Prevention is the best way to keep most diseases at bay. It’s a way to anticipate pathologies that, over time, can worsen your health. It’s worthwhile to keep your medical checkups. At a minimum, it’s recommended to see your primary care physician once a year.

Frequently Asked Questions

What is normal blood pressure, and when is it considered high?

Normal blood pressure is a systolic reading below 120 or a diastolic reading below 80. High blood pressure is considered high when a systolic reading is between 120 and 129.

What are the risk factors for hypertension?

Risk factors for hypertension include being overweight, a sedentary lifestyle, high alcohol consumption, and a poor diet. There is also a hereditary component to high blood pressure.

Can I lower my blood pressure with dietary changes alone?

Diet can help lower blood pressure. It’s recommended to reduce salt intake and include foods rich in calcium, magnesium, and potassium.

Can supplements and herbs help lower blood pressure?

There is no medical consensus, although some studies have confirmed that magnesium or calcium supplements can reduce systolic and diastolic blood pressure.