Before you lower blood pressure quickly, you need to first
understand the overall impact of this condition. Throughout the United States,
25 percent of adults are prehypertensive and 31.3 percent of adults have high
blood pressure, according to the Centers for Disease Control and Prevention.
Leaving high blood pressure high may lead to a variety of serious
complications, such as heart attack, aneurysm and stroke. There are several
ways to get your blood pressure under control, including ways to do it rather
quickly, but safely.
Get Up and Move
Regular exercise is actually a very effective way to lower
your blood pressure and you will often start to see results within just a few
weeks. The key is regular exercise and not just weekend bursts. You need to
start by talking to your healthcare provider and getting some recommendations
and from there, develop a plan that you know you can stick to. Even if you can
only do 10 minutes at a time to start, this is fine and will be beneficial.
Just build up as you build endurance and strength, and better your health. When
you are developing your exercise plan, make sure to incorporate a balance of
cardiovascular exercise, flexibility training and strength training. Exercise
may also lead to weight loss, which will improve hypertension.
Cut Out the Salt
You need some sodium in your diet, but like all things,
moderation is key. Someone with high blood pressure should not be taking in
more than 1,500 milligrams per day of sodium. Keeping a food journal throughout
the day is a good way to keep track of how much sodium you are getting. Be sure
to read food labels and for extra help, talk to your healthcare provider and/or
This can be difficult for people, especially those who are
used to running to the coffee pot when fatigue sets in, but caffeine is a
stimulant and, therefore, can and may increase blood pressure. You do not have
to give up caffeine entirely, but should limit your intake to less than 200
milligrams each day. If you happen to be someone who is sensitive to caffeine,
you may have to limit your intake even more.
Quitting is difficult and is you are more likely to be
successful if you partner with your healthcare provider to develop a strategy
for quitting. Your healthcare provider can help you gather resources to help
you quit. Like caffeine, the nicotine in cigarettes is a stimulant and it does
raise blood pressure. Tobacco smoke is also toxic to the cells lining the blood
vessels, and this contributes to the development of hypertension. If you
regularly smoke throughout the day, your blood pressure may remain constantly