Blood pressure is the force exerted by blood on the inner walls of arteries. Blood pressure can fluctuate slightly throughout the day, decreasing when you relax and temporarily increasing when you are excited or stressed.
High blood pressure occurs due to constriction of very small blood vessels called arterioles. As a result, the heart has to pump blood harder to overcome the resistance in the narrowed blood vessels. This leads to increased pressure inside the blood vessels.
High blood pressure or hypertension is a condition in which blood pressure is consistently 140 or higher for systolic blood pressure or 90 or higher for diastolic blood pressure. A blood pressure reading above 180/120 mmHg is dangerously high.
Strategies to lower blood pressure quickly
Here are 8 Strategies to help you quickly stabilize your blood pressure:
1. Take a deep breath
When your blood pressure increases due to stress or anxiety, the first thing to do is to stop everything, focus on your breathing and bring your body back to a state of relaxation. Deep breathing can have a direct effect on the autonomic nervous system, slowing down your heart rate, dilating your blood vessels and helping to lower your blood pressure. Inhale slowly through your nose for 4–5 seconds, hold your breath for 2–3 seconds, then exhale through your mouth for 6–7 seconds. Repeat this cycle for a minute, you will feel relaxed and your heart rate will stabilize. This is a simple but very effective tip, especially if your high blood pressure is triggered by emotional factors.
2. Drink a glass of water
Dehydration can be the cause of high blood pressure. When the body is dehydrated, blood volume decreases, causing the heart to work harder and blood pressure tends to increase. A glass of cool water, sipped slowly, not only helps to cool the body but also helps to reduce blood pressure from the inside. This is an easy, almost risk-free measure, and is very necessary on hot days or when you have sweated a lot.
3. Gentle movement to distract the cardiovascular system
When you feel your blood pressure is rising, don’t panic and lie still in one place in worry. Instead, try walking gently around the house or doing some simple stretching movements. Low-level exercise can help improve blood circulation, relax constricted blood vessels and calm the nervous system. However, if you are feeling dizzy or very tired, you should avoid sudden movements to ensure safety.
4. Eat a little dark chocolate
Few people think that a piece of chocolate can help lower blood pressure, but this is true, as long as you choose the right type. Dark chocolate, with a high cocoa content (over 70%), contains flavonoids, plant compounds that have the ability to dilate blood vessels and help regulate blood pressure. However, it should only be used in small amounts, about 10–15g, and should not be considered a “cure”. It is just one of many ways to support immediate relief, not a substitute for long-term healthy eating habits.
5. Take a cold shower
The low temperature of the water can cause blood vessels to constrict momentarily, but at the same time helps activate the body’s blood pressure regulation mechanism. When you take a cold shower or wash your face with cold water, this cool feeling will “wake up” the nervous system, helping to reduce nervous tension and slow the heart rate. Remember, if you are experiencing symptoms of dizziness or feeling weak, do not take a full body shower, but try washing your face, neck or forearms with cool water first.
6. Sunbathing
Under the sun, the skin produces nitric oxide, a molecule that plays an important role in dilating blood vessels and regulating blood pressure. Studies show that exposure to UVA rays for 30 minutes can reduce blood pressure by an average of 4–5 mmHg. Of course, you should not be exposed to the sun for too long at noon, the ideal time is early morning or late afternoon when the sunlight is milder. Taking a deep breath while walking in the early morning sun can be a great combination to ease blood pressure.
7. A glass of beetroot and apple juice
Beetroot is known for its high natural nitrate content, which when entering the body will be converted into nitric oxide, which has the effect of dilating blood vessels and helping to lower blood pressure quickly. When combined with apples, you not only have a delicious drink but also rich in antioxidants, helping to increase the effectiveness of reducing pressure on the cardiovascular system. You should use fresh juice, without added sugar, to maintain the highest biological value.
8. Enjoy Hibiscus Tea
Not only is this herbal tea beautiful in color and pleasant in taste, it has also been shown to help lower blood pressure, especially if consumed regularly every day. The active ingredients in hibiscus help dilate blood vessels, act as antioxidants, and regulate blood pressure in people with mild to moderate hypertension. If you are looking for a safe herbal drink to drink when your blood pressure is high, this may be a good choice.
