7 Simple Tricks to Tame Your Blood Pressure Quickly, According to Heart Health Experts

By | March 27, 2024

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Vrouw met bloeddrukmanchet.

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Woman with blood pressure cuff.

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One in three adults has hypertension (high blood pressure), which increases the risk of heart attack, stroke and kidney disease. While you should always consult your doctor to make sure you’re taking the right medications and doing everything you can for your heart health, there are quite a few research-backed (and sometimes fun!) tricks to lower your blood pressure numbers quickly that will lead to better heart health.

How to lower your blood pressure through lifestyle changes

1. Explore your local park

Just 30 minutes of walking around the grounds a week can reduce the risk of high blood pressure and depression, according to a 2016 study in the journal Scientific reports. Why? Being in nature motivates us to exercise more, which improves cardiovascular health. Plus, the green scene—birds chirping, sun shining through the trees—helps buffer your body’s stress response, preventing it from getting stuck in fight-or-flight mode.

Related: 7 Lifestyle Changes for a Healthier Heart

2. Skip the nap

Those who slept more than 30 to 60 minutes during the day were 19 percent more likely to have high blood pressure, researchers revealed at the annual meeting of the American Society of Hypertension. “During nighttime sleep, the body releases adrenaline and norepinephrine, which increases blood pressure,” explains the study author Wisit Cheungpasitporn. “A nap produces a second wave of these stress hormones.” (In countries where siestas are the norm, he says, other cultural factors can mitigate the risk.) Bottom line: “It’s better to get enough sleep at night than to catch up on a nap.”

3. Just add cheese



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Is this the best news you’ve heard all week? In a preliminary Italian study, 30 people with mild to moderate hypertension ate about an ounce of Grana Padano (a hard Italian cheese similar to Parmesan) daily. After two months, compared to a placebo group, the cheese eaters experienced a drop of 6 and 5 points in their systolic and diastolic blood pressure, respectively, making it as effective as taking blood pressure medication. The fermentation process of cheese produces chains of amino acids that can relax blood vessels, researchers say. Find Grana Padano in large or specialized supermarkets and stay tuned for more cheap research.

Related: How Does the DASH Diet Affect Your Blood Pressure?

4. Get more magnesium

The claim that this mineral keeps your blood vessels flexible is controversial. However, a 2016 analysis of 34 studies found that adults who took a 368 mg magnesium supplement daily for three months saw a two-point drop in both their systolic and diastolic blood pressure. Talk to your doctor before starting any supplement; In the meantime, add magnesium to your diet by eating a quarter cup of almonds (105 mg) or sunflower seeds (128 mg).

Houten lepels met gezonde zaden, noten en gedroogd fruit en woord Mg gerangschikt op houten tafel

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Wooden spoons with healthy seeds, nuts and dried fruits and word MG arranged on wooden table

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5. Hold the spuds

Replacing one serving of potatoes per day (baked, roasted, mashed or fried) with non-starchy vegetables reduced the risk of hypertension by 7 percent, according to a study in The BMJ. Yes, potatoes are rich in potassium, which has known antihypertensive benefits, but they also increase blood sugar levels, which can hinder blood vessel function. Try Green Giant cauliflower crumbles, found in the refrigerator, which are easily mashed into a potato-like consistency.

6. Get checked for primary aldosteronism

It may be a tongue twister, but you need it on your radar if you’re looking for tricks to lower your blood pressure quickly. In people with the condition, the adrenal glands produce too much aldosterone, an important hormone that regulates sodium balance. The resulting increase in sodium levels can dangerously increase blood pressure. Primary aldosteronism increases the risk of heart disease more than traditional hypertension. Because it remains largely undiagnosed, new guidelines from the Endocrine Society suggest patients should be screened if they have: blood pressure readings greater than 150/100 on three different days, sleep apnea, or family history of premature hypertension or hypertension resistant to conventional medications .

7. Break out the Bach

In a Dutch study, 120 people were instructed to listen to classical music by Strauss and Mozart, the pop group ABBA or silence for 25 minutes. The classical listeners enjoyed a significant drop in blood pressure, heart rate and levels of the stress hormone cortisol, while the ABBA and control groups did not. Experts theorize that the rhythmic patterns and lack of lyrics in classical music are soothing to the brain. Roll on for lower blood pressure!

Next: 7 Numbers You Need to Know to Minimize Your Risk of Heart Disease

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