How to Lower High Blood Pressure Quickly Without Medications (Evidence Based)
High blood pressure (hypertension) is a dangerous medical condition that can cause stroke, heart disease, and even death. You can lower your blood pressure naturally with some lifestyle and diet changes. There are also some natural ways to quickly lower your blood pressure in minutes.
Scientific studies discovered that acupressure, short walks or even a short sun exposure can lower high blood pressure in minutes.
You can also lower your blood pressure fast by following the high blood pressure diet which includes foods such as olive oil, berries, garlic, and omega-3 fatty acids.
One of the reasons to lower blood pressure naturally and quickly is to reduce your dependence on medication. You should always reduce your blood pressure medication under your doctor’s supervision.
However, you may find that a high blood pressure diet can help to treat hypertension and lower your risk of heart disease.
In this article, you will find out how to lower high blood pressure without drugs. You will learn about ways to reduce high blood pressure fast, even in minutes. You will also discover how your diet, lifestyle, and supplements, can all help to control elevated blood pressure.
What is Considered High Blood Pressure?
High blood pressure (or, high BP) is sometimes called the “silent killer” because there are often no symptoms of the illness.
The National Institute on Aging says that normal blood pressure is a reading of 120/80 mmHg. These figures represent the systolic blood pressure and diastolic blood pressure. (1)
Systolic blood pressure (first number) is the pressure exerted by your heart to pump blood around your body.
Diastolic blood pressure (second number) is the pressure in your arteries between beats when your heart rests.
According to the Centers for Disease Control and Prevention, high blood pressure is any reading above 140/90 mmHg. If your blood pressure is between 120/80 mmHg and 139/89 mmHg, you have prehypertension and your doctor will monitor your blood pressure. (2)
The Dangers of High Blood Pressure
If you have prehypertension or hypertension, it is important to take steps to quickly lower your blood pressure.
Doctors from the Mayo Clinic warn that around half of people with untreated hypertension die of heart-related illnesses. (3)
The increase of pressure in your arteries can cause blood vessels to weaken and narrow. This can lead to decreased blood circulation and even cause an artery to bulge and rupture. If this happens in the brain, then a person with high blood pressure could suffer an aneurysm. (3)
Other complications of high blood pressure can include increased risk of cardiovascular diseases, dementia, kidney damage, and impaired vision.
How to Lower High Blood Pressure Without Medication
Hypertension can develop into a chronic medical condition that requires urgent attention. There are many ways to treat high blood pressure quickly in the sense that the natural remedies gradually lower blood pressure in a matter of hours or days.
Let’s look in more detail at how to lower blood pressure naturally and quickly. Knowing the best ways to manage blood pressure is important to prevent prehypertension from becoming chronic high blood pressure.
Here are the best ways to lower blood pressure quickly:
Acupressure to Lower Blood Pressure Immediately
One of the natural ways to reduce blood pressure very fast in minutes is to use various acupressure techniques.
In some situations, it can be necessary to lower blood pressure instantly in an emergency. Some studies have shown that applying pressure to certain points on the body can have a fast effect on lowering blood pressure levels.
One trial found that applying pressure to the Taichong acupoint on the foot can lower blood pressure instantly. Researchers noticed that pressure on the Taichong point immediately brought systolic blood pressure down by 15 mmHg and diastolic blood pressure by 4 mmHg. There was a continual drop in blood pressure for 30 minutes after the acupressure. (16)
The Taichong point is located on your foot between the big toe and second toe. The point to apply pressure is in the depression just before the two bones of your big toe and second toe joint.
To help quickly lower blood pressure in an emergency, try squeezing this point with your thumb and forefinger. Apply pressure for 5 seconds then release for 1 second. Continue this for 30 times over the course of 3 minutes to help lower blood pressure fast.
Learn more about the benefits of a foot massage and how you can use this to remedy many health complaints.
Get More Sun to Lower High Blood Pressure in Minutes
One of the natural ways to bring down your blood pressure in a matter of minutes is getting some sun.
Researchers have found that there is a link between sun exposure and blood pressure. For example, people with mild hypertension tend to have lower blood pressure in summer than in winter.
One trial involving adults with high blood pressure found that a 30-minute exposure to UVA rays reduced blood pressure by an average of 4.90 mmHg. (15)
One of the benefits of being in the sun is that it helps to prevent a vitamin D deficiency. However, researchers haven’t found that vitamin D was the cause for the immediate decrease in blood pressure. (15)
Go For a Short Walk to Quickly Reduce Blood Pressure
One of the best ways to improve your cardiovascular health and manage hypertension is to go for a short walk.
Walking for a period of 10 minutes can quickly reduce your blood pressure according to one medical study. The researchers found that there was a significant diastolic BP drop during the rest period after each session of walking. (52)
Learn more about the benefits of walking daily and how this simple habit can help improve your blood circulation.
Slow Breathing Can Lower Blood Pressure in Minutes
The Journal of Human Hypertension reported that controlled deep breathing exercises can help to quickly lower blood pressure.
Using breathing exercises for 10 minutes a day was enough to help treat some forms of hypertension without medication. (12)
Drink Beetroot and Apple Juice to Lower Blood Pressure Naturally and Quickly
One of the ways that you can bring blood pressure down fast is by consuming beetroot and apple juice.
One randomized controlled trial involving men and women found that a drink containing beetroot and apple juice was good for lowering high blood pressure. The beetroot juice helped to lower blood pressure quickly as there was a marked reduction within a 6-hour period. (34)
Apart from being one of the foods that lower blood pressure quickly, you can learn about a number of other benefits of beetroot juice.
Consume Pomegranate Juice In the High Blood Pressure Diet
Another beverage that is good to drink if you are trying to lower blood pressure quickly is pomegranate juice.
One small trial involving men with high blood pressure found that consuming 150 ml of pomegranate juice helped lower blood pressure fast. Most participants in the trial noted a reduction in blood pressure within a 4 to 6-hour period. The researchers noted that pomegranate juice should be recommended on a high blood pressure diet. (35)
You can learn more about the health benefits of pomegranate in this article.
Acupuncture to Help Reduce Blood Pressure Fast
One of the natural remedies for hypertension to reduce your dependence on medication is acupuncture.
Acupuncture therapy every second day for a month helped to lower dangerously high blood pressure. On average acupuncture lowered systolic blood pressure by 18 mmHg and diastolic blood pressure by 7 mmHg. (17)
Other trials have found that acupuncture is an effective natural remedy for mild hypertension. (18)
Learn how acupuncture can also help to improve your mood and lower stress levels.
Drink Hibiscus Tea To Lower Blood Pressure Fast
Hibiscus tea may not lower your blood pressure in 3 minutes or less, but drinking it daily can help manage chronic hypertension.
One clinical trial involving adults with mild hypertension found that drinking hibiscus tea daily for 6 weeks can lower systolic blood pressure. Researchers recommended this natural remedy for people with prehypertension or mild hypertension. (24)
Some studies conducted on animals have found hibiscus tea can significantly lower high blood pressure. (25)
Other Natural Ways to Lower High Blood Pressure
In some cases, you can cure hypertension without medication by making wise lifestyle choices.
Regular Exercise to Reduce High Blood Pressure
The Journal of the American Heart Association reports on a review of trials involving the effects of exercise training on blood pressure. The results of 95 trials found that regular exercise and resistance training lower both systolic and diastolic blood pressure. (4)
Even less vigorous exercising such as walking can also help to remedy hypertension. One study found that moderate walking can help to lower blood pressure naturally and reduce the risk of coronary heart disease. (5)
Lose Weight to Manage Hypertension Naturally
Getting and maintaining a healthy body weight puts less strain on your heart and helps to lower blood pressure.
Getting enough exercise and enjoying a healthy, well-balanced cardiac diet help to lose weight and also treat hypertension. One study found that combining the DASH diet (which will be discussed later on) with exercise had a positive effect on both body weight and elevated blood pressure. (8)
One study involving over 13,000 obese individuals found that losing weight was a major factor in reducing the risk of uncontrolled hypertension. (9)
Losing weight can also help to lower high blood pressure quickly. Over a 10-week period, people who lost 5% of their body weight experienced a notable drop in blood pressure. (10)
You can start on a program to lower your blood pressure today if you take measures to lose weight and maintain a healthy weight.
Manage Stress to Help Control High Blood Pressure
If stress is the cause of your hypertension, knowing how to control stress can help to lower blood pressure fast.
Most doctors agree that chronic stress is a precursor for hypertension. Pressures at work, in the family, or in dealing with distressing situations can cause blood pressure to rise and become a chronic condition. (11)
Researchers have identified some scientifically-proven ways to lower blood pressure without medication.
The results of a 2016 review on the effect of music in lowering hypertension found that regularly listening to music helped to lower systolic blood pressure. (13)
Other studies have shown that managing occupational stress can help to lower blood pressure in men and women and lowered the risk of cardiovascular disease. (14)
Learn more about the many ways that stress affects your body and what you can do to cope with stress better.
Foods That Lower Blood Pressure Quickly
Because diet can greatly affect blood pressure, many people wonder what they can eat to lower blood pressure fast. While there is not a single food that lowers blood pressure immediately, enjoying a healthy diet can help manage hypertensive condition.
Let’s look at what scientific research has revealed as to the best foods to eat to control hypertension.
The DASH Diet Helps to Lower High Blood Pressure
You can bring down your blood pressure naturally by following the principles of the DASH diet.
The DASH diet is the “Dietary Approach to Stop Hypertension” and includes dietary guidelines if you have hypertension. The main principles of the diet to treat high BP is to eat more vegetables, fruits, and lean meat and cut down on sodium. (6)
Foods to eat for hypertension on the DASH diet include:
- Complex carbohydrates such as green leafy veggies, whole-grain foods, and legumes.
- Healthy fats such as olive oil, nuts, oily fish, and flaxseeds are all recommended to lower blood pressure.
- Low-fat protein that contains essential micronutrients such as fish, eggs, beans, and lean meats.
One study on the benefits of the DASH diet to manage hypertension found that it has great potential to reduce complications associated with heart disease. For example, it is estimated that, if followed, these dietary guidelines could help prevent 400,000 cases of heart disease. (7)
If you are interested in finding out more about what to eat to lower blood pressure fast, read the information about the cardiac diet for improved health.
Potassium-Rich Foods Help To Lower Blood Pressure
Foods that help you meet your daily potassium needs are good to eat if you suffer from hypertension.
The journal Current Hypertension Reports published information on the link between potassium and blood pressure. Researchers found that getting your daily potassium intake of 4.7 g through your diet can help to greatly reduce blood pressure levels. (19)
Foods rich in potassium that can help manage hypertension include lentils, dried apricots, kidney beans, milk, bananas, and chicken breast. (20)
Learn more about what happens in your body if you don’t get enough potassium.
Calcium Helps Lower Blood Pressure Naturally
Eating foods that contain calcium can help to manage elevated blood pressure issues and prevent cardiovascular heart disease.
The journal Blood Pressure reported that calcium is an important mineral that regulates blood pressure. Not getting enough calcium in your diet can result in hypertension and increase artery pressure. (21)
The American Heart Association published the results of a study showing that consuming yogurt daily can help to naturally reduce the risk of high blood pressure in women. The researchers suggested that raw yogurt should be added to the list of foods to eat for high blood pressure. (22)
Foods that can help bring down blood pressure because they are high in calcium include sardines, cheese, milk, yogurt, and tofu. (23)
If you can’t take dairy products or you stick to a vegan diet, find out about other great non-dairy sources of calcium you can enjoy.
Apple Cider Vinegar Can Help Lower Blood Pressure Naturally
Although apple cider may not lower blood pressure immediately, it could help treat some types of hypertension.
Most of the medicinal properties of apple cider vinegar come from its content of acetic acid. One study found that acetic acid helps to inhibit certain enzymes that can cause high blood pressure. Scientists found that acetic acid solutions had a positive effect on blood pressure levels. (26)
You can learn more about the therapeutic effects of apple cider vinegar to help cure hypertension without medication.
Olive Oil Helps Manage Hypertension in Men
Olive oil is one of the best foods to take to help lower blood pressure naturally and improve your cardio health.
One study found that people who regularly consumed olive oil in their diet had a lower risk of hypertension. Interestingly, scientists noted that olive oil helped treat hypertension in men, not in women. However, this may be because women, in general, suffer from high blood pressure less than men. (27)
Other studies have shown that consuming olive oil daily can help treat high blood pressure in elderly people. Researchers also noted that olive oil consumption helped lower high cholesterol at the same time. (28)
Learn more about the benefits to your heart from consuming olive oil every day.
Cacao Powder to Bring Down Blood Pressure Naturally
One of the best drinks for high blood pressure to enjoy is hot chocolate made from cacao powder.
One study into the effect of cacao drinks on hypertension found that they can help reduce blood pressure by around 4 mmHg. (29)
Other studies have found that the rich antioxidant content in cacao drinks is good for helping to manage high blood pressure in elderly people. (30)
Moringa Oleifera for High Blood Pressure
One of the foods to help lower blood pressure and keep it at safe levels is Moringa oleifera seeds.
The American Journal of Hypertension reported in 2016 that consuming Moringa oleifera seed powder helped control high blood pressure in hypertensive rats. Scientists noted that this study helps confirm the traditional use of Moringa oleifera seed for high blood pressure. (31)
You can also take Moringa oleifera leaf supplements as a natural remedy for hypertensive conditions. (32)
Find out more uses for Moringa oleifera in treating a number of chronic health conditions.
Berries Should Be in The Blood Pressure Diet
A high blood pressure diet should include plenty of servings of berries to help boost your cardiovascular health.
Berries such as blueberries, bilberries, black currants, and cranberries contain antioxidants and anti-inflammatory properties that have a positive effect on blood pressure.
Researchers have found that a diet rich in berries can help lower both systolic and diastolic blood pressure. Consuming berries is also good to keep your heart healthy and lower your risk of developing chronic diseases. (33)
Natural Remedies for High Blood Pressure (Hypertension Supplements)
There are many natural ingredients that help to lower blood pressure fast.
Although taking a supplement might not instantly bring down your blood pressure, taking them regularly can help to relatively quickly treat hypertension naturally.
What are the best supplements that help lower blood pressure?
Garlic Supplements for High Blood Pressure
You can use garlic as a natural medicine to treat hypertension and improve your cardiovascular health.
Regularly taking garlic as a supplement can help to turn prehypertensive conditions into safe conditions. For example, a meta-analysis of 20 trials found that garlic supplementation can lower systolic blood pressure by 9 mmHg and diastolic blood pressure by 7 mmHg. (36)
Other studies have found that taking garlic supplements on a long-term basis could have a significant effect on blood pressure. Over a 12-week period taking 2 aged garlic capsules daily helped lower systolic blood pressure by around 12 mmHg. (37)
Omega-3 supplements for Hypertension
Taking omega-3 fish oil capsules is good for your general cardiovascular health, including treating hypertension.
Research into the therapeutic use of omega-3 fatty acids has found that they help to lower the risk of stroke by improving blood pressure readings. When choosing the best omega-3 supplements for high blood pressure, it is important to check levels of DHA (docosahexaenoic acid) and EPA (eicosatetraenoic acid). (38)
Some studies show that omega-3 containing at least 200 mg EPA and DPA are good for heart health. However, better results in lowering blood pressure were seen when omega-3 supplements contain 2 grams EPA and DHA. (39)
Find out more about why you should be supplementing your diet with omega-3 fish oil.
Vitamin C is a Good Natural Remedy for High Blood Pressure
One of the best vitamins for treating hypertension is vitamin C because of its benefits to the health of your arteries.
A systematic review of 29 trials found that taking 500 mg of vitamin C a day helped to quickly treat high blood pressure problems. Over an 8-week period, vitamin C supplementation was effective in lowering both systolic and diastolic blood pressure. (40)
Find out more about the benefits of taking vitamin C to strengthen your immunity and prevent oxidative damage in your body.
Whey Protein for High Blood Pressure
Whey protein is good for helping to manage elevated blood pressure levels.
One double-blind study found that taking 59 g of whey protein a day helped to lower blood pressure naturally over an 8-week period. Researchers also noted improvements in levels of cholesterol. (41)
You can learn more about why taking whey protein can be good for your heart and blood pressure.
Coenzyme Q10 Supplements for Bringing Down High Blood Pressure
Taking coenzyme Q10 supplements could help you cure hypertension without medication.
The Journal of Human Hypertension reported on the results of a meta-analysis of 12 clinical trials on using CoQ10 to treat high blood pressure. Results of the trials showed that regularly taking CoQ10 supplements can lower systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by up to 10 mm Hg without significant side effects. (42)
Olive Leaf Extract Supplements to Lower Blood Pressure Naturally
Taking olive leaf extract supplements could be effective in helping to bring down high blood pressure naturally.
One study found that taking olive leaf extracts help men lower their blood pressure over a 6-week period. (43)
Some studies show that olive leaf supplements can be as effective as hypertension medication. For example, taking 500 mg olive leaf extract daily could help lower blood pressure by around 11/5 mmHg. (44)
Resveratrol
Taking supplements to treat hypertension could be effective when they contain resveratrol – an antioxidant commonly found in red grapes.
A clinical trial in 2017 found that resveratrol supplements can help to significantly reduce blood pressure to normal levels. The trial found that the hypotensive effect of resveratrol helped treat hypertension without the need of medication. (45)
What to Avoid to Reduce High Blood Pressure Naturally
In order to bring down blood pressure quickly using natural remedies, it is good to avoid things that cause hypertension.
To help cure high blood pressure without medication, you should also do the following:
- Reduce Sodium. Scientists say that reducing salt intake to less than 5 g per day could have a significant effect in reducing mean blood pressure and preventing heart disease. (46)
- Quit smoking. It is common knowledge that smoking is detrimental to your health. Research shows that smoking pushes up blood pressure and results in narrowed arteries. Smoking also aggravates already-existing hypertension conditions. (47, 48)
- Drink less alcohol. The over-consumption of alcohol can be a cause of chronic hypertension. (49)
- Cut back on caffeine. If you have dangerously high blood pressure of over 140/90 mmHg, then it may be wise to reduce your intake of caffeinated drinks. Researchers say that coffee can cause a spike in blood pressure of 8/5 mmHg. (50)
- Cut out refined sugar and simple carbohydrates. Sugar, pastries, and cakes don’t just pile on the pounds but also cause hypertension. Researchers have found that cutting back on unhealthy foods can help to quickly reduce hypertension naturally. (51)
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