High blood pressure can affect your body in a lot of negative ways. It can increase your risk for heart attack, heart failure and sudden cardiac death. That’s why it’s important to know how to lower your blood pressure instantly if you’re ever told by your doctor that your blood pressure is high.
The only way to know if you have high blood pressure is to have it checked, either by your doctor or at your pharmacy. The American Heart Association considers a healthy blood pressure to be less than 120 over 80. Anything higher than that is considered either elevated or high. If you find out your blood pressure is high you should start looking for ways to lower your blood pressure instantly.
Let’s take a look at some of the things you can do, even today, to lower your blood pressure fast.
Watch Your Salt
By keeping your salt intake under roughly 6 grams per day, studies show you can lower your blood pressure. Your kidneys filter about 120 quarts of blood per day. Salt increases your blood pressure because it makes it tougher for your kidneys to filtrate.
Eat Less Processed Foods
By cutting down on the amount of processed foods you’re eating, you’ll be decreasing the amount of salt and sugar in your diet, which will lower your blood pressure instantly.
Cutting down, or cutting out processed food will also take some refined carbohydrates out of your diet. All of this will help to lower blood pressure.
A number of studies tie exercise and lower blood pressure together. There are also many exercise combinations that lower blood pressure. Some of the exercises associated with lower blood pressure include:
- Aerobic exercise
- Resistance training
- High intensity interval training
- Short bouts of exercise over the day
- Walking 10,000 steps a day
Exercise makes your heart stronger. If your heart works less hard to pump, the force on your arteries decreases, lowering your blood pressure instantly.
The chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls and narrowing your arteries. The hardening of your arteries cause higher blood pressure.
When you stop smoking the benefits are almost immediate, including lowering your blood pressure fast. Smoking is the most important preventable cause of premature death in the United States.
Your body produces a surge of hormones when you're in a stressful situation. These hormones temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow. That’s why learning how to control your stressors will help you to lower blood pressure instantly.
If you often find yourself tense and on edge, there are a lot of techniques you can try to reduce stress, which will, in turn, lower your blood pressure instantly; including:
- Deep Breathing
- Wrap a warm towel around your neck to decompress
Doing things like yoga and tai chi are also great ways to relax.
University of Kansas researchers discovered a quick and easy way to lower blood pressure instantly—smile. They found the very act of smiling improves your mood, lowers your heart rate and makes you feel happier. That’s because when you smile your body releases endorphins that improve your mood. It also shifts your focus and takes your mind off of what was causing your blood pressure to go up in the first place.
Along with implementing these stress reducing techniques, you can lower your blood pressure by maintaining a healthy weight, getting more sleep and eating a diet that includes fruits, vegetables, whole grains, lean protein and healthful fats. High blood pressure could become a thing of the past for you.
You can also download our guide: “Know Your Blood Pressure Numbers.” Inside you’ll find an easy to read blood pressure chart and simple lifestyle changes you can make to lower your blood pressure instantly.