How To Lower Blood Pressure Quickly (In Just a Few Minutes)
You probably have high blood pressure if your blood pressure readings are consistently 140 over 90, or higher, over a number of weeks.
You may also have high blood pressure if just one of the numbers is higher than it should be over a number of weeks.
If you have high blood pressure, this higher pressure puts extra strain on your heart and blood vessels. Over time, this extra strain increases your risk of a heart attack or stroke.
High blood pressure can also cause heart and kidney disease and is closely linked to some forms of dementia. (source)
How to check your blood pressure at home
The easiest way to take your own blood pressure is to purchase an automated cuff. Automatic blood pressure machines are the easiest to use.
These types of blood pressure cuffs have a digital monitor that will display your blood pressure reading on a screen. You can purchase these online, at most grocery stores, or at a health food store.
The American Heart Association (AHA) recommends an automatic, upper arm blood pressure monitor for at-home use. To use your digital blood pressure monitor, follow the instructions that come with it. You can also take the monitor to your doctor’s office, or even your local pharmacy, for a demonstration.
Related: Most accurate blood pressure devices
Symptoms of high blood pressure
High blood pressure usually has no signs or symptoms, so the only way to know if you have high blood pressure is to have yours measured. However, a single high reading does not necessarily mean you have high blood pressure. Many things can affect your blood pressure throughout the day, so your doctor will take a number of blood pressure readings to see that it stays high over time. (source)
If your blood pressure is extremely high, there may be certain symptoms to look out for, including:
- Severe headache
- Fatigue or confusion
- Vision problems
- Chest pain
- Difficulty breathing
- Irregular heartbeat
- Blood in the urine
- Pounding in your chest, neck, or ears
If you experience some of these symptoms, see a doctor immediately. You could be having a hypertensive crisis that could lead to a heart attack or stroke.
How To Lower Blood Pressure Quickly (In Minutes)
1. Try The Three Specific Mind & Body Exercise To Lower Blood Pressure In Minutes
Exercises are one of the best ways to lower blood pressure quickly at home without medications.
The natural health expert Christian Goodman created 3 very specific mind and body exercises to lower blood pressure in as little as 9 minutes.
He assured us that the breakthrough aspect of his new effective approach is “to target the one organ responsible for almost all types of high blood pressure”. The organ is “the brain”. The brain controls everything in our body and managing blood pressure is one of it’s most challenging tasks.
By targeting the one organ responsible and following the 3 simple and specific mind and body exercises you can lower your blood pressure without:
- diet changes
- strenuous exercises
How can you follow the blood pressure exercises ?
After many testes, Christian Goodman found that to successfully lower blood pressure people had to be able to follow the exercises easily via audio instructions. You can get these easy exercises as an audio file, this way you can follow it at any time on your pc, tablet or phone.
There’s nothing to learn or master when it comes to the exercises, you can listen to detailed instruction about everything you need to do, this is why it guarantees that almost everyone can benefit from them.
2. Reduce your sodium intake
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. The effect of sodium intake on blood pressure varies among groups of people.
If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.
3. Lose weight if you’re overweight
If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure and you will also lower your risk for other health problems.
Losing weight will reduce your blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic. It can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
4. Try proven breathing exercises to lower blood pressure naturally
Deep, diaphragmatic breathing can trigger quick and measurable positive physical and mental effects on your body, from lowering inflammation, heart rate, and blood pressure, to increasing focus and attention.
Slow, deep breathing also interrupts the “fight or flight” response and triggers the body’s natural relaxation response, by activating the Vagus nerve and the parasympathetic nervous system, reducing anxiety and your heart rate, significantly reducing blood pressure and increasing heart rate variability (HRV) and oxygenation.
How should you breathe to lower blood pressure?
Have you heard about RESPeRATE? RESPeRATE is an FDA-cleared, non-drug, non-invasive device for hypertension treatment. Used by over 250,000 patients and physicians, it is recommended by the American Heart Association scientific statement on non-pharmacological treatments for Lowering High Blood Pressure.
RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. RESPeRATE does so by harnessing the therapeutic power of slow-paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own. All you have to do is breathe along with RESPeRATE’s guiding tones.
5. Eat calcium-rich foods
Many people with low calcium intake often suffer from high blood pressure.
For most adults, the calcium recommendation is 1,000 mg per day. For women over 50 and men over 70, it’s 1,200 mg per day.
Calcium helps keep the smooth muscles that line your blood vessels toned. Some studies show that people who get enough calcium in their diets tend to have lower rates of high blood pressure.
An added bonus of getting enough calcium in your diet is that it can also help protect you against osteoporosis. This condition causes thinning bones. If you are a woman who has gone through menopause, you are especially susceptible to this condition.
6. Take natural supplements
Here are some of the main natural supplements that have evidence behind them to lower blood pressure:
- Aged garlic extract: Aged garlic extract has been used successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure.
- Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure.
- Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants.
- Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most.
- Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure (source).
Karen started writing about health to document her own journey. She fell into some very bad habits and knew things had to change. That’s why she joined us to share tips and new researches to help as much people as possible take care of their health the natural way.