Seen by more than 10 million people in India. It is perhaps one of the most commonly found chronic conditions that tend to be ignored by many. This article will discuss everything you need to know about elevated blood pressure and how to lower blood pressure instantly. At the end of the article, you will get bonus recipes to lower your blood pressure.
1. What is Blood Pressure or Hypertension?
Before answering the question of how to lower blood pressure instantly, it is important to understand what blood pressure is.
Referred to as a silent killer, elevated blood pressure is a chronic medical condition found in 1.28 billion people around the globe. It is found that about 46% of people are unaware that they have hypertension.
The force exerted by the circulatory system against the walls of the blood arteries, the body’s major blood vessels, is referred to as blood pressure. Blood pressure is anything greater than or equal to 140/90.
Blood pressure can be classified into two types: systolic blood pressure and diastolic blood pressure. Systolic blood pressure controls the amount of pressure exerted on the arteries. Diastolic blood pressure measures the pressure exerted on arteries when the heart is at rest.
There are many stages of blood pressure. Level 1 lies anywhere between 140-159 and 90-99. Stage 2, greater than or equal to 160/100, and so on. The higher the stages, the worse hypertension.
A hypertensive emergency or crisis must have a blood pressure reading greater than 180/120 mm Hg. Individuals who have these blood pressure levels should seek immediate medical attention.
Most people don’t realize they have hypertension, even if blood pressure readings are extremely high. High blood pressure can exist for years without showing any signs. Routine checkups are the best way to determine whether your blood pressure is high. With the various devices available, you can check your blood pressure at home. If you have a close relative with high blood pressure, it becomes even more necessary to undergo regular checkups.
1.1 Types of Hypertension
Hypertension can be classified into primary or essential high blood pressure and secondary high blood pressure.
- Primary (also called essential) high blood pressure
This is hypertension found in the majority of people. Though the exact cause is unknown in most cases, some expected causes of essential blood pressure include aging and unhealthy habits like not getting enough exercise.
- Secondary high blood pressure
Secondary hypertension includes a range of health problems. This includes chronic kidney disease, Diabetes (when it leads to kidney damage), and thyroid disorders; some birth control pills have these side effects: appetite suppressants, medications for migraines, overindulgence in alcohol, and use of prohibited drugs (cocaine).
2. What Are the Possible Causes Of Hypertension?
As people age, their risk of having high blood pressure increases. High blood pressure is more seen in men up until age 64. After age 65, women are more prone to developing high blood pressure.
2.2 Family Background
You may likely suffer hypertension if there is blood pressure in your bloodlines like your father or siblings.
2.3 Being Overweight Or Obese
Being overweight and having an imbalance in BMI indirectly affect blood pressure. The blood vessels, kidneys, and other organs of the body change. Frequently, these modifications raise blood pressure. Additionally, increasing the risk of heart disease and its risk factors, such as high cholesterol, being overweight or obese,
2.4 Lack of exercise
With the changing lifestyle, people are becoming highly inactive. Lack of exercise can lead to weight gain. High blood pressure risk increases with weight gain.
2.5 Tobacco or vaping
The immediate and temporary increase in blood pressure is caused by smoking, chewing tobacco, or vaping. Smoking tobacco damages the blood vessel walls and causes the artery hardening process.
2.6 Low Potassium Level
To maintain a healthy heart, it is necessary to maintain a balanced potassium level. Low potassium levels can result from a diet low in minerals or various medical conditions, such as dehydration.
Your stress level has a direct impact on your blood pressure. Stress-related behaviours, such as eating more, smoking, drinking alcohol, bung eating, smoking, etc., can cause blood pressure to rise even more.
2.8 Existing medical conditions
High blood pressure is a complication of various medical conditions, including kidney disease, diabetes, and sleep disorders.
3. How To Lower Blood Pressure Instantly: What Are the Various Blood Pressure Medications?
There are four basic classes of medicine referred to as “first-line medicine. These are the most commonly prescribed medicines and are highly effective in the initial treatment stage. In most cases, first-class medicine is combined with other medicines to have better control over high blood pressure.
3.1 The four front-line medicines are:
These inhibitors prevent the body from making the hormone angiotensin II, which the body uses to regulate blood pressure naturally. When angiotensin II is blocked, it prevents it from narrowing down our blood vessels. Some angiotensin-converting enzymes include lisinopril (Zestril or Prinivil®), enalapril, and captopril.
Angiotensin II receptor blockers (ARBs) prevent the same hormone from interfering with blood vessel receptors. ARBs function similarly to ACE inhibitors in preventing blood vessel constriction. Metoprolol (Lopressor®, Toprol® XL), valsartan (Diovan®, Prexxartan®), and losartan are a few examples.
3.1.3 Calcium channel blockers
Calcium is prevented from entering the muscle cells in your heart and blood vessels by calcium channel blockers, which allow the vessels to relax. Some examples include nifedipine (Procardia®XL or Nifedical®XL), amlodipine (Norvasc® or Katerzia®), and diltiazem (Cardizem®, Dilacor® XR, or Tiazac®).
Diuretics (water or fluid pills) cause your body to expel extra sodium, lowering your blood’s fluid level. Diuretics frequently come in a single pill with other medications for high blood pressure. Examples include chlorothiazide, indapamide, and hydrochlorothiazide (Microzide® and Oretic®).
4. How To Lower Blood Pressure Instantly: 7 Foods That Can Help Treat Blood Pressure
Banana is a Potassium rich food that can help control hypertension. One medium banana contains 422 milligrams (mg) of potassium, a good potassium source. Potassium balances the negative effects of sodium and relieves tension in the blood vessel walls.
According to the Office of Dietary Supplements, males should aim to consume 3,400 mg of potassium daily, while females should consume 2,600 mg.
Other foods high in potassium include apricots, lentils, pumpkins, and potatoes.
Beetroot is a high potassium source that helps lower blood pressure levels. Beet juice contains dietary nitrate; drinking it may temporarily and permanently lower blood pressure.
4.3 Dark chocolate
Dark chocolate is rich in antioxidant flavonoids, which are found in cacao. The AHA claims that flavonoids may help in reducing blood pressure.
It does, however, point out that a person might not be able to consume enough flavonoids from dark chocolate for it to have appreciable advantages.
An occasional small serving of chocolate can be included in a healthy diet. However, it advises against consuming it for health benefits and instead doing so for enjoyment.
Citrulline is an amino acid found in watermelon. The body converts it into arginine, which enhances the production of nitric oxide, a gas that relaxes blood vessels and promotes flexibility in arteries. As a result of these effects, blood flow improves, thus lowering high blood pressure.
Oats are a good source of Beta-glucan and are beneficial for controlling blood pressure.
Studies show that beta-glucan and avenanthramide C, both found in oats, lower malondialdehyde levels, a sign of oxidative stress in hypertensive rats.
4.6 Pulses and Lentils
Lentils can help people with hypertension’s blood vessels because they are a good source of protein and fibre. Consuming pulses may lower blood pressure in both those with and without hypertension.
5. How to Lower Blood Pressure Instantly: Major Risk factors of increased Blood Pressure
5.1 Sodium Intake
One of the main causes of high blood pressure and heart disease is a high salt intake, or more specifically, the sodium in salt. It does this by interfering with the blood’s fluid balance.
Around 40% of the sodium content is present in table salt. While it’s easy to consume too much salt, some salt is necessary for health. According to the AHATrusted Source, people should not consume more than 2,300 mg of sodium or 1 teaspoon of salt daily.
5.2 Frozen and Processed Foods
The convenience of preparing and the tempting taste make us vulnerable to many lifestyle diseases, including hypertension. To increase the shelf life, many preservatives are used. These frozen foods are high in sugar and salt, rapidly increasing your blood pressure level.
Salt is the main ingredient for food preservation. It delays food deterioration and prolongs its shelf life. Vegetables absorb more sodium the longer they soak in canning and preserving liquids. A small pickled cucumber has 448 mg of sodium from a dependable source. However, options with less sodium are available.
Caffeine intake is said to increase blood pressure immediately. It is present in soda, coffee, tea, energy drinks, and energy drinks. Caffeine should be consumed in moderation by people with hypertension.
Limiting alcohol consumption may help some people avoid becoming victims of hypertension. It is observed that people who consume more than one drink of alcohol are more prone to increase or develop blood pressure. The potential drug interaction with the blood reduces the effect of the medicine.
Sugar is an indirect way to increase blood flow. According to research, adults and children who consume sugar—especially sugar-sweetened beverages—are more likely to gain weight. Obese and overweight people are more likely to have high blood pressure.
According to a 2019 study of women with high blood pressure, cutting back on sugar by 2.3 teaspoons could lower systolic and diastolic blood pressure by 8.4 mm Hg and 3.7 mm Hg, respectively.
5.7 Saturated Fat
Your blood cholesterol will increase if you consume too much fat, especially saturated fat, and this, along with high blood pressure, can cause heart disease and stroke.
Monitoring your fat intake if you have high blood pressure will help you stay healthy in the long run.
6. How to Lower Blood Pressure Instantly: 4 Basic Steps
The best answer to the question of how to lower blood pressure instantly is by maintaining a healthy lifestyle. Consistency in following the below general guidelines will help in reducing blood pressure.
6.1 Regular Exercise Helps to Improve Health
Engaging in regular physical activity keeps you healthy. Along with lowering blood pressure, exercise helps you maintain a healthy weight, strengthen your heart, and lessen stress.
It is advised to get at least 150 minutes per week of moderate-intensity exercises, such as brisk walking.
Try to find an activity you enjoy. Walking, jogging, dancing, and other aerobic activities are good for your heart.
6.2 Control Salt Intake
Most people eat too much salt without realizing it. It is a major risk factor considering hypertension. The American Heart Association estimates that the average American eats about 3,400 mg of sodium daily. However, the recommended daily intake is 2,300 mg, with an ideal limit of fewer than 1,500 mg per day, especially for those with high blood pressure.
6.3 Reduce Stress
Stress can be a major reason for sudden blood pressure shooting up. Everyday stressors like a flat tire in the middle of rush hour or an impending deadline at work can temporarily raise blood pressure. Once the stress is over, your heart rate and blood pressure usually return to normal.
Chronic stress may increase your risk of several long-term health conditions, such as high blood pressure, heart disease, and stroke. Your blood pressure may increase if you take unhealthful eating, drinking, or smoking as therapies.
Even though it’s impossible to completely remove all stressors from your life, finding healthier ways to deal with stressful situations can positively affect your health.
6.4 DASH Diet
Consuming a properly balanced diet is very important in reducing systolic blood pressure. It is said that after 30 years of research, this high-blood pressure diet reduces blood pressure and lowers the risk of almost all chronic diseases. The DASH dietary pattern was linked to a nearly 20% lower risk of cardiovascular disease, coronary heart disease, stroke, and diabetes and control of high blood pressure.
Furthermore, the DASH diet works for many people because it incorporates their favorite foods and routine eating habits, greatly increasing the likelihood of long-term success.
7. How to Lower Blood Pressure Instantly: Frequently Asked Questions
7.1 What Are the Various Health Problems Associated with High Blood Pressure?
- Aneurysm– An aneurysm is a weakening and ballooning blood vessel that develops due to high blood pressure. A ruptured aneurysm may be a risk to life.
- Heart attack– High blood pressure makes it more difficult for the heart to pump blood. The walls of the heart’s pumping chamber become thicker due to the strain. The term “left ventricular hypertrophy” refers to this condition. Heart failure results when the heart can no longer adequately pump blood to meet the body’s demands.
- Kidney issues– The blood vessels in the kidney may be damaged by high blood pressure. The blood vessels in the kidneys may narrow or weaken due to high blood pressure.
- Eye issues-Blood vessels in the eyes may become thicker, narrower, or torn due to high blood pressure. This can result in loss of eyesight
- Metabolic disorder -This syndrome is a collection of metabolic disorders. It entails glucose, a sugar, breaking down irregularly. A larger waist circumference characterizes the syndrome, elevated triglyceride levels, decreased HDL cholesterol (the “good”), blood pressure, and blood sugar levels. Diabetes, heart disease, and stroke are all conditions that increase your risk of developing them.
- Alzheimer’s– Atherosclerosis, or obstruction of arteries, can reduce blood flow to the brain. A particular type of Alzheimer’s disease known as Alzheimer’s disease may result from this. Vascular dementia may also result from a stroke that cuts off the brain’s blood supply.
7.2 Is Fasting Good For Hypertension?
More research has been done to find the correlation between hypertension and fasting. Though some research shows that fasting can decrease hypertension, help treat high blood pressure, and reduce other lifestyle diseases such as diabetes and cholesterol, fasting can also help control weight. But fasting should be done carefully after consulting a doctor. Fasting without knowledge is dangerous. Fastin results in an electrolyte imbalance, which causes heart rates to be unstable.
8. How to Lower Blood Pressure Instantly: BONUS
8.1) A Homemade Blood Pressure-Lowering Recipe
- Add a piece of beet, one gooseberry, three to four mint leaves, and one bird-eye chili to your juicer. Blend it in your juice blender and some water. Filters out the granules. Your beet mojito is ready.
- Take a banana and mash it. Smash it with walnut and blend it with milk. Have this drink in the morning. Bananas and walnuts are high in potassium and magnesium, which help reduce high blood pressure. Milk contains bioactive peptides which help control high blood pressure.
- Easy oats recipe—take a cup of oats and add some water. Heat it for 5 minutes. Set aside to cool. Add some tender coconut and garnish with walnuts and berries.
Though there are no known side effects, it is preferred to consult a doctor before trying them out.
Even though this article (how to lower blood pressure instantly) we have covered all the major points, it is always best to consult the doctor before finding your own way. The key to being healthy and disease-free is to maintain a good lifestyle. It is your responsibility to take care of your body.
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