How to Lower Blood Pressure: 6 Easy Ways That Really Work

Posted by Thomas Sparks on December 23rd, 2020

High blood pressure kills. And this is not a metaphor. In the USA, this cardiovascular problem kills more than a thousand people every day.

What is high blood pressure and how dangerous is it?

High blood pressure is called the silent killer for good reason. Hypertension often does not have pronounced symptoms, but dramatically increases the risk of getting dangerous cardiovascular disorders and stroke.

Blood pressure is measured in a two-number format. For example, 120/80. Or 200/140. Or 90/60. Here's what these numbers mean:

• The first number - systolic pressure - says how much (in millimeters of mercury) the blood presses on the walls of blood vessels during a heartbeat;
• The second number - diastolic pressure - records the blood pressure when the heart is resting between beats.

In general, vessels are elastic things. But if the blood pressure gets too high, they may not be able to handle it. A rupture of a vessel in any of the important organs leads to serious consequences - up to and including death.

What is high pressure? There is a completely unambiguous answer to this question. Recently, the American Heart Association lowered the bar for high blood pressure to 130/80. Previously, 140/90 indicators were considered dangerous.

If you record your blood pressure at this level or higher, you are at risk. Urgent action is needed.

How to quickly lower blood pressure at home

If you care about your health (and we believe that you do), you should contact a doctor right away. Depending on the blood pressure level, your lifestyle and other factors, the doctor will select for you an individual prevention and treatment plan and, most likely, prescribe medications that will help bring blood pressure numbers to normal levels.

Common blood pressure medications can be found on the website of Trusted Tablets - myfamilyfirsthealth.org. These are Lisinopril, Coumadin, Plavix, Lanoxin, Micardis, Cardizem, Cardarone, Altace, Nimotop, Cartia XT, Cordarone. Orders can be placed online from the comfort of your home. The pharmacy ships medicines internationally in the shortest possible time. Many people need to take a combination of different blood pressure drugs.
But if for some reason you have not yet reached the doctor, here are some ways to help lower your blood pressure at home. Choose the one that seems more comfortable to you, or combine several for maximum effect.

1. Breathe deeply

Studies show that proper deep breathing is one of the most effective ways to quickly lower blood pressure.

• Relax, close your eyes. This will help reduce stress levels - one of the main triggers of hypertension;
• Breathe in deeply for a count of 5. Inhale not with your chest, but with your stomach. Put your hand on it - you should feel how your belly rises;
• Then exhale and count to 5 again.

Breathing this deeply for 3 to 5 minutes will increase blood flow to all tissues in your body, including your limbs. Due to this, the pressure in the vessels will decrease.

You can try to hold your breath after exhaling for 8-10 seconds - choose the exercise option that seems more comfortable to you.

2. Take a hot bath

Pour about 45° C water into a basin and immerse your hands or feet in it for 10 minutes. Hot water will cause the vessels in the limbs to expand, blood will flow to them, and the blood pressure will decrease slightly.

3. Keep your hands under cold running water

Cool (not ice cold!) Water will lower your heart rate, which in turn will decrease your heart rate.

4. Drink warm mint tea

Boil a pinch of mint leaves in boiling water for 10 minutes, let cool and drink the tea in slow sips. As such, peppermint can lower blood pressure.

5. Make an apple cider vinegar compress

Soak cheesecloth in apple cider vinegar and apply the damp cloth to your feet for 10-15 minutes. This is an old folk way, its effectiveness has some confirmation.

So, it was found that apple cider vinegar contains substances that can reduce pressure. The studies are not yet completed, but they clearly have prospects.

6. Take valerian

Take valerian or drugs based on it. Valerian is a powerful sedative that helps the body deal with stress. The heart will begin to beat more calmly, and the blood pressure will decrease. Important: when taking valerian products, do not exceed the dose indicated in the instructions!

How to permanently lower blood pressure without medication

Let us remind you once again: the above methods to reduce pressure at home are emergency measures. It is necessary to fight the "silent killer" only with the help of a doctor.

But there is good news too. The level of pressure is greatly influenced by lifestyle. It is enough to change it in a healthy direction, and hypertension will either recede altogether, or your need for medicines will significantly decrease.

Experts from the reputable research organization Mayo Clinic have compiled a list of 10 essential life changes:

1. Get rid of excess weight. Each kilogram lost will lower your blood pressure by about 1 point;
2. Exercise regularly. Your choice is an aerobic exercise: long walks, jogging, cycling, swimming, dancing. Find at least 30 minutes a day for these activities. In this case, you will be able to reduce the pressure by another 5-8 points;
3. Eat healthy foods. Eat more fruits, vegetables, cereals, less fat and semi-finished products, less baked goods. Revising your diet will help you “subtract” up to 11 points from your BP;
4. Reduce the amount of salt in the diet. Just a little bit. This will help lower the pressure by 5-6 points. Remember: WHO and other authoritative sources recommend consuming no more than 1,500-2,300 mg of salt per day, which is less than a teaspoon;
5. Limit the amount of alcohol. It is enough to reduce the consumed dose to one drink a day for women or two for men. One drink in this context is equal to 350 ml of beer or 150 ml of wine. Do not exceed this dose and your blood pressure will decrease by another 4 points;
6. Stop smoking. Each cigarette adds a little blood pressure to you;
7. Drink less coffee. However, this is a slightly controversial issue since scientists are still discussing the effect of coffee on the level of pressure. The fact is that in some people caffeine causes an increase in blood pressure, while in others this effect is not observed. If you belong to the first category, it is better to refuse the drink;
8. Try to reduce stress. Chronic stress is one of the main provocateurs of high blood pressure;
9. Monitor your blood pressure at home and consult your doctor regularly. Home monitoring will help you better understand which lifestyle changes are working and which are not effective;
10. Seek support from family and friends. Let them know about your problem and ask for help. Caring for loved ones will make your fight against hypertension easier and reduce stress.