How to Lower High Blood Pressure Quickly Without Medications (Evidence Based)

High blood pressure (hypertension) is a dangerous medical condition that can lead to stroke, heart disease, and even death. The good news is that you can often lower your blood pressure naturally through lifestyle and diet changes. Scientific studies have even discovered some natural methods to quickly lower your blood pressure in minutes.

For instance, techniques like acupressure, short walks, or even brief sun exposure have been shown to reduce high blood pressure in a matter of minutes. You can also lower your blood pressure fast by following a high blood pressure diet that includes beneficial foods such as olive oil, berries, garlic, and omega-3 fatty acids.

One key reason to explore natural ways to lower blood pressure is to potentially reduce dependence on medication. Always consult your doctor before making any changes to your blood pressure medication. However, adopting a high blood pressure diet and lifestyle changes can effectively treat hypertension and lower your risk of heart disease.

This article will delve into how to lower high blood pressure without drugs, exploring rapid reduction methods, as well as how diet, lifestyle, and supplements can help control elevated blood pressure.

What is Considered High Blood Pressure?

High blood pressure, often called the “silent killer,” frequently presents with no symptoms. The National Institute on Aging defines normal blood pressure as a reading of 120/80 mmHg, representing systolic and diastolic blood pressure respectively [1].

• Systolic blood pressure (the first number) is the pressure exerted by your heart to pump blood throughout your body.

• Diastolic blood pressure (the second number) is the pressure in your arteries between beats when your heart rests.

According to the Centers for Disease Control and Prevention, high blood pressure is any reading above 140/90 mmHg. If your blood pressure falls between 120/80 mmHg and 139/89 mmHg, you have prehypertension, and your doctor will monitor your blood pressure [2].

The Dangers of High Blood Pressure

If you have prehypertension or hypertension, taking steps to quickly lower your blood pressure is critical. Doctors from the Mayo Clinic warn that approximately half of people with untreated hypertension die from heart-related illnesses [3].

Increased pressure in your arteries can weaken and narrow blood vessels, leading to decreased blood circulation or even causing an artery to bulge and rupture (aneurysm). If this occurs in the brain, it can be life-threatening [3]. Other complications of high blood pressure include an increased risk of cardiovascular diseases, dementia, kidney damage, and impaired vision.

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How to Lower High Blood Pressure Without Medication

Hypertension can become a chronic medical condition requiring urgent attention. Many natural remedies can gradually lower blood pressure over hours or days. Let's look in more detail at how to naturally and quickly lower blood pressure. Understanding the best ways to manage blood pressure is crucial to prevent prehypertension from becoming chronic high blood pressure.

Here are the best ways to lower blood pressure quickly:

Acupressure to Lower Blood Pressure Immediately

One natural method to rapidly reduce blood pressure in minutes is using various acupressure techniques. In emergency situations, instant blood pressure reduction can be vital. Studies have shown that applying pressure to specific points on the body can have a fast effect on lowering blood pressure levels.

One trial found that applying pressure to the Taichong acupoint on the foot can lower blood pressure instantly. Researchers observed that pressure on the Taichong point immediately reduced systolic blood pressure by 15 mmHg and diastolic blood pressure by 4 mmHg. A continuous drop in blood pressure was noted for 30 minutes after the acupressure [16].

The Taichong point is located on your foot between the big toe and the second toe, in the depression just before the joint where the two bones meet.

To help quickly lower blood pressure in an emergency, try squeezing this point with your thumb and forefinger. Apply pressure for 5 seconds, then release for 1 second. Continue this for 30 repetitions over 3 minutes to help lower blood pressure fast.

Get More Sun to Lower High Blood Pressure in Minutes

One natural way to bring down your blood pressure in a matter of minutes is through sun exposure. Researchers have found a link between sun exposure and blood pressure. For example, people with mild hypertension tend to have lower blood pressure in summer than in winter.

One trial involving adults with high blood pressure found that a 30-minute exposure to UVA rays reduced blood pressure by an average of 4.90 mmHg [15]. While sun exposure helps prevent vitamin D deficiency, researchers have not concluded that vitamin D was the sole cause for the immediate decrease in blood pressure [15].

Go For a Short Walk to Quickly Reduce Blood Pressure

One of the best ways to improve your cardiovascular health and manage hypertension is to go for a short walk. Walking for just 10 minutes can quickly reduce your blood pressure, according to one medical study. Researchers found a significant diastolic BP drop during the rest period after each walking session [52].

Slow Breathing Can Lower Blood Pressure in Minutes

The Journal of Human Hypertension reported that controlled deep breathing exercises can help to quickly lower blood pressure. Using breathing exercises for 10 minutes a day was sufficient to help treat some forms of hypertension without medication [12].

Drink Beetroot and Apple Juice to Lower Blood Pressure Naturally and Quickly

Consuming beetroot and apple juice is one way to rapidly lower blood pressure. One randomized controlled trial involving men and women found that a drink containing beetroot and apple juice was effective for lowering high blood pressure. The beetroot juice quickly reduced blood pressure, with a marked reduction observed within a 6-hour period [34].

Consume Pomegranate Juice In the High Blood Pressure Diet

Another beneficial beverage for rapidly lowering blood pressure is pomegranate juice. One small trial involving men with high blood pressure found that consuming 150 ml of pomegranate juice helped lower blood pressure fast. Most participants noted a reduction in blood pressure within a 4 to 6-hour period. Researchers recommended pomegranate juice as part of a high blood pressure diet [35].

Acupuncture to Help Reduce Blood Pressure Fast

Acupuncture is a natural remedy for hypertension that can help reduce dependence on medication. Acupuncture therapy every second day for a month helped to lower dangerously high blood pressure. On average, acupuncture lowered systolic blood pressure by 18 mmHg and diastolic blood pressure by 7 mmHg [17]. Other trials have found acupuncture to be an effective natural remedy for mild hypertension [18].

Drink Hibiscus Tea To Lower Blood Pressure Fast

While hibiscus tea may not lower your blood pressure in 3 minutes or less, drinking it daily can help manage chronic hypertension. One clinical trial involving adults with mild hypertension found that drinking hibiscus tea daily for 6 weeks can lower systolic blood pressure. Researchers recommended this natural remedy for people with prehypertension or mild hypertension [24]. Some animal studies have also found hibiscus tea can significantly lower high blood pressure [25].

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Other Natural Ways to Lower High Blood Pressure

In some cases, hypertension can be cured without medication by making wise lifestyle choices.

Regular Exercise to Reduce High Blood Pressure

The Journal of the American Heart Association reports on a review of trials involving the effects of exercise training on blood pressure. The results of 95 trials found that regular exercise and resistance training lower both systolic and diastolic blood pressure [4]. Even less vigorous exercise, such as walking, can help remedy hypertension. One study found that moderate walking can help lower blood pressure naturally and reduce the risk of coronary heart disease [5].

Lose Weight to Manage Hypertension Naturally

Achieving and maintaining a healthy body weight puts less strain on your heart and helps to lower blood pressure. Getting enough exercise and enjoying a healthy, well-balanced cardiac diet help to lose weight and also treat hypertension. One study found that combining the DASH diet (discussed later) with exercise had a positive effect on both body weight and elevated blood pressure [8].

One study involving over 13,000 obese individuals found that weight loss was a major factor in reducing the risk of uncontrolled hypertension [9]. Losing weight can also help to lower high blood pressure quickly. Over a 10-week period, people who lost 5% of their body weight experienced a notable drop in blood pressure [10].

Manage Stress to Help Control High Blood Pressure

If stress is the cause of your hypertension, knowing how to control stress can help to lower blood pressure fast. Most doctors agree that chronic stress is a precursor for hypertension. Pressures at work, in the family, or dealing with distressing situations can cause blood pressure to rise and become a chronic condition [11].

Researchers have identified some scientifically-proven ways to lower blood pressure without medication:

• A 2016 review on the effect of music in lowering hypertension found that regularly listening to music helped to lower systolic blood pressure [13].

• Other studies have shown that managing occupational stress can help to lower blood pressure in men and women and reduce the risk of cardiovascular disease [14].

Foods That Lower Blood Pressure Quickly

Because diet can greatly affect blood pressure, many people wonder what they can eat to lower blood pressure fast. While there isn't a single food that lowers blood pressure immediately, enjoying a healthy diet can effectively manage hypertensive conditions. Let’s look at what scientific research has revealed as the best foods to eat to control hypertension.

The DASH Diet Helps to Lower High Blood Pressure

You can bring down your blood pressure naturally by following the principles of the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet includes dietary guidelines for hypertension, primarily focusing on eating more vegetables, fruits, and lean meat, and cutting down on sodium [6].

Foods to eat for hypertension on the DASH diet include:

• Complex carbohydrates such as green leafy vegetables, whole-grain foods, and legumes.

• Healthy fats such as olive oil, nuts, oily fish, and flaxseeds are all recommended to lower blood pressure.

• Low-fat protein that contains essential micronutrients such as fish, eggs, beans, and lean meats.

One study on the benefits of the DASH diet to manage hypertension found that it has great potential to reduce complications associated with heart disease. For example, it is estimated that, if followed, these dietary guidelines could help prevent 400,000 cases of heart disease [7].

Potassium-Rich Foods Help To Lower Blood Pressure

Foods that help you meet your daily potassium needs are beneficial if you suffer from hypertension. The journal Current Hypertension Reports published information on the link between potassium and blood pressure. Researchers found that getting your daily potassium intake of 4.7 g through your diet can help to greatly reduce blood pressure levels [19]. Foods rich in potassium that can help manage hypertension include lentils, dried apricots, kidney beans, milk, bananas, and chicken breast [20].

Calcium Helps Lower Blood Pressure Naturally

Eating foods that contain calcium can help to manage elevated blood pressure issues and prevent cardiovascular heart disease. The journal Blood Pressure reported that calcium is an important mineral that regulates blood pressure. Not getting enough calcium in your diet can result in hypertension and increase artery pressure [21].

The American Heart Association published the results of a study showing that consuming yogurt daily can help to naturally reduce the risk of high blood pressure in women. Researchers suggested that raw yogurt should be added to the list of foods to eat for high blood pressure [22]. Foods that can help bring down blood pressure because they are high in calcium include sardines, cheese, milk, yogurt, and tofu [23].

Apple Cider Vinegar Can Help Lower Blood Pressure Naturally

Although apple cider vinegar may not lower blood pressure immediately, it could help treat some types of hypertension. Most of the medicinal properties of apple cider vinegar come from its acetic acid content. One study found that acetic acid helps to inhibit certain enzymes that can cause high blood pressure. Scientists found that acetic acid solutions had a positive effect on blood pressure levels [26].

Olive Oil Helps Manage Hypertension in Men

Olive oil is one of the best foods to consume to help lower blood pressure naturally and improve your cardio health. One study found that people who regularly consumed olive oil in their diet had a lower risk of hypertension. Interestingly, scientists noted that olive oil helped treat hypertension in men, but not in women. However, this may be because women generally suffer from high blood pressure less than men [27]. Other studies have shown that consuming olive oil daily can help treat high blood pressure in elderly people, and also helped lower high cholesterol at the same time [28].

Cacao Powder to Bring Down Blood Pressure Naturally

One of the best drinks for high blood pressure to enjoy is hot chocolate made from cacao powder. One study into the effect of cacao drinks on hypertension found that they can help reduce blood pressure by around 4 mmHg [29]. Other studies have found that the rich antioxidant content in cacao drinks is good for helping to manage high blood pressure in elderly people [30].

Moringa Oleifera for High Blood Pressure

One of the foods to help lower blood pressure and keep it at safe levels is Moringa oleifera seeds. The American Journal of Hypertension reported in 2016 that consuming Moringa oleifera seed powder helped control high blood pressure in hypertensive rats. Scientists noted that this study helps confirm the traditional use of Moringa oleifera seed for high blood pressure [31]. You can also take Moringa oleifera leaf supplements as a natural remedy for hypertensive conditions [32].

Berries Should Be in The Blood Pressure Diet

A high blood pressure diet should include plenty of servings of berries to help boost your cardiovascular health. Berries such as blueberries, bilberries, black currants, and cranberries contain antioxidants and anti-inflammatory properties that have a positive effect on blood pressure. Researchers have found that a diet rich in berries can help lower both systolic and diastolic blood pressure. Consuming berries is also good for keeping your heart healthy and lowering your risk of developing chronic diseases [33].

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Natural Remedies for High Blood Pressure (Hypertension Supplements)

Many natural ingredients can help to lower blood pressure fast. While taking a supplement might not instantly bring down your blood pressure, taking them regularly can help to relatively quickly treat hypertension naturally.

What are the best supplements that help lower blood pressure?

Garlic Supplements for High Blood Pressure

You can use garlic as a natural medicine to treat hypertension and improve your cardiovascular health. Regularly taking garlic as a supplement can help to turn prehypertensive conditions into safe conditions. For example, a meta-analysis of 20 trials found that garlic supplementation can lower systolic blood pressure by 9 mmHg and diastolic blood pressure by 7 mmHg [36]. Other studies have found that taking garlic supplements on a long-term basis could have a significant effect on blood pressure. Over a 12-week period, taking 2 aged garlic capsules daily helped lower systolic blood pressure by around 12 mmHg [37].

Omega-3 Supplements for Hypertension

Taking omega-3 fish oil capsules is good for your general cardiovascular health, including treating hypertension. Research into the therapeutic use of omega-3 fatty acids has found that they help to lower the risk of stroke by improving blood pressure readings. When choosing the best omega-3 supplements for high blood pressure, it is important to check levels of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) [38]. Some studies show that omega-3 containing at least 200 mg EPA and DPA are good for heart health. However, better results in lowering blood pressure were seen when omega-3 supplements contain 2 grams EPA and DHA [39].

Vitamin C is a Good Natural Remedy for High Blood Pressure

One of the best vitamins for treating hypertension is vitamin C because of its benefits to the health of your arteries. A systematic review of 29 trials found that taking 500 mg of vitamin C a day helped to quickly treat high blood pressure problems. Over an 8-week period, vitamin C supplementation was effective in lowering both systolic and diastolic blood pressure [40].

Whey Protein for High Blood Pressure

Whey protein is good for helping to manage elevated blood pressure levels. One double-blind study found that taking 59 g of whey protein a day helped to lower blood pressure naturally over an 8-week period. Researchers also noted improvements in levels of cholesterol [41].

Coenzyme Q10 Supplements for Bringing Down High Blood Pressure

Taking coenzyme Q10 supplements could help you cure hypertension without medication. The Journal of Human Hypertension reported on the results of a meta-analysis of 12 clinical trials on using CoQ10 to treat high blood pressure. Results showed that regularly taking CoQ10 supplements can lower systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by up to 10 mm Hg without significant side effects [42].

Olive Leaf Extract Supplements to Lower Blood Pressure Naturally

Taking olive leaf extract supplements could be effective in helping to bring down high blood pressure naturally. One study found that taking olive leaf extracts helped men lower their blood pressure over a a 6-week period [43]. Some studies show that olive leaf supplements can be as effective as hypertension medication. For example, taking 500 mg olive leaf extract daily could help lower blood pressure by around 11/5 mmHg [44].

Resveratrol

Taking supplements to treat hypertension could be effective when they contain resveratrol—an antioxidant commonly found in red grapes. A clinical trial in 2017 found that resveratrol supplements can help to significantly reduce blood pressure to normal levels. The trial found that the hypotensive effect of resveratrol helped treat hypertension without the need of medication [45].

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What to Avoid to Reduce High Blood Pressure Naturally

To effectively bring down blood pressure quickly using natural remedies, it's beneficial to avoid factors that cause hypertension. To help cure high blood pressure without medication, you should also consider the following:

• Reduce Sodium: Scientists say that reducing salt intake to less than 5g per day could have a significant effect in reducing mean blood pressure and preventing heart disease [46].

• Quit Smoking: It is common knowledge that smoking is detrimental to your health. Research shows that smoking pushes up blood pressure and results in narrowed arteries. Smoking also aggravates already-existing hypertension conditions [47, 48].

• Drink Less Alcohol: Over-consumption of alcohol can be a cause of chronic hypertension [49].

• Cut Back on Caffeine: If you have dangerously high blood pressure (over 140/90 mmHg), it may be wise to reduce your intake of caffeinated drinks. Researchers say that coffee can cause a spike in blood pressure of 8/5 mmHg [50].

• Cut Out Refined Sugar and Simple Carbohydrates: Sugar, pastries, and cakes don’t just contribute to weight gain but also cause hypertension. Researchers have found that cutting back on unhealthy foods can help to quickly reduce hypertension naturally [51].