If you focus on consuming foods known to drop blood pressure and accompany your diet changes with activity and lifestyle changes, your blood pressure will drop even faster.
Check food labels on processed foods; they often contain a lot of sodium. To add flavor to your food, try herbs and spices like cayenne pepper (expands blood vessels and improves blood flow), turmeric (decreases inflammation, which improves cardiovascular function), garlic (lowers both cholesterol and blood pressure), and chili peppers. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Milk is packed with potassium and calcium, and both nutrients have been linked to low blood pressure. Dairy also contains vitamin D, which may also help. [7] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Studies indicate that drinking coconut water could help lower systolic blood pressure. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source In a study done by the American Heart Association, scientists discovered that eating three kiwis a day for up to 8 weeks could dramatically lower systolic blood pressure. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
For men and women over the age of 65, drink one glass of wine or a beverage with a similar alcoholic content per day. For adults under the age of 65, you might be able to drink up to two glasses a day. For tracking purposes, one drink or glass equals 12 oz (355 ml) of beer, 5 oz (148 ml) of wine, or 1. 5 oz (45 ml) of 80-proof liquor. Note that this is only helpful if you already drink alcohol, however. The results are less pronounced and riskier if you do not drink regularly. Drinking alcohol may decrease the effectiveness of blood pressure medication.
Hibiscus tea contains anthocyanins and other antioxidants that strengthen your blood vessels, preventing them from narrowing and causing your blood pressure to spike. If you are taking a medication to lower cholesterol, such as simvastatin, talk to your doctor before you drink hibiscus tea. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
For the most benefit, read the label to make sure that the chocolate you choose contains cacao and is low in sugar. Studies suggest that consuming chocolate can reduce blood pressure in individuals with high blood pressure, but the results are less pronounced in individuals with normal or near normal blood pressure.
Nitric oxide opens up the blood vessels, thereby reducing your blood pressure. Stress hormones elevate renin, a kidney enzyme linked to high blood pressure. For an even more pronounced effect on blood pressure, consider learning formal meditation, doing yoga, or trying Qigong or tai chi.
Choose soothing music, like classical, Celtic, or Indian music.
Before increasing the amount of exercise you do in a day, ask your doctor for guidance. Increasing physical activity too dramatically may put you at greater risk of heart attack or stroke. Power walking is one of the simplest exercises you can add to your routine. Walking at a brisk pace for 30 minutes can lower your blood pressure by nearly 8 mmHg. Other athletic activities you can try include volleyball, touch football, shooting baskets, bicycling, dancing, water aerobics, swimming, and jumping rope.
This is especially significant if your job is notably hectic or stressful. Stress hormones cause your blood vessels to constrict, which only makes it harder for your heart to pump blood through them. As a result, your blood pressure rises.
If you have a hard time winding down at the end of the day, try taking a warm bath or doing simple stretches about an hour before bed. It also helps to avoid bright light from screens at least 30 minutes before going to sleep. Regularly getting less than 6 hours of sleep a night can contribute to hypertension.
Smoking increases your blood pressure up to an hour after you smoke. If you smoke continually, your blood pressure will be continually elevated. The same effect applies to people who are continually around smokers.
Ask your doctor about the supplement. They may recommend that you take a 60 to 100 mg CoQ10 supplement up to three times daily.
An ACE inhibitor causes your blood vessels to open, making it easier for blood to flow through them and causing your blood pressure to drop.
Angiotensin needs to join with a receptor in order to affect the blood vessel. These medications block the receptors, thereby preventing the chemical from having an impact.
Calcium causes smooth muscle cells in these areas to become hard, which means that the heart must use more force to pump blood through the arteries. This medication relaxes narrow blood vessels, thereby lowering blood pressure.
Note that the effect is similar to that accomplished by alpha-beta-blockers.
