High blood pressure (hypertension) is a dangerous medical condition that can cause stroke, heart disease, and even death. You can lower your blood pressure naturally with some lifestyle and diet changes. There are also some natural ways to quickly lower your blood pressure in minutes.

Scientific studies discovered that acupressure, short walks or even a short sun exposure can lower high blood pressure in minutes.

You can also lower your blood pressure fast by following the high blood pressure diet which includes foods such as olive oil, berries, garlic, and omega-3 fatty acids.

One of the reasons to lower blood pressure naturally and quickly is to reduce your dependence on medication. You should always reduce your blood pressure medication under your doctor’s supervision.

However, you may find that a high blood pressure diet can help to treat hypertension and lower your risk of heart disease.

In this article, you will find out how to lower high blood pressure without drugs. You will learn about ways to reduce high blood pressure fast, even in minutes. You will also discover how your diet, lifestyle, and supplements, can all help to control elevated blood pressure.

What is Considered High Blood Pressure?

High blood pressure (or, high BP) is sometimes called the “silent killer” because there are often no symptoms of the illness.

The National Institute on Aging says that normal blood pressure is a reading of 120/80 mmHg. These figures represent the systolic blood pressure and diastolic blood pressure. 

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

Diastolic blood pressure (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 is between 120/80 mmHg and 139/89 mmHg, you have prehypertension and your doctor will monitor your blood pressure.

The Dangers of High Blood Pressure

If you have prehypertension or hypertension, it is important to take steps to quickly lower your blood pressure.

Doctors from the Mayo Clinic warn that around half of people with untreated hypertension die of heart-related illnesses. 

The increase of pressure in your arteries can cause blood vessels to weaken and narrow. This can lead to decreased blood circulation and even cause an artery to bulge and rupture. If this happens in the brain, then a person with high blood pressure could suffer an aneurysm. 

Other complications of high blood pressure can include increased risk of cardiovascular diseases, dementia, kidney damage, and impaired vision.

How to Lower High Blood Pressure Without Medication

Hypertension can develop into a chronic medical condition that requires urgent attention. There are many ways to treat high blood pressure quickly in the sense that the natural remedies gradually lower blood pressure in a matter of hours or days.

Let’s look in more detail at how to lower blood pressure naturally and quickly. Knowing the best ways to manage blood pressure is important 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 of the natural ways to reduce blood pressure very fast in minutes is to use various acupressure techniques.

In some situations, it can be necessary to lower blood pressure instantly in an emergency. Some studies have shown that applying pressure to certain 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 noticed that pressure on the Taichong point immediately brought systolic blood pressure down by 15 mmHg and diastolic blood pressure by 4 mmHg. There was a continual drop in blood pressure for 30 minutes after the acupressure.

The Taichong point is located on your foot between the big toe and second toe. The point to apply pressure is in the depression just before the two bones of your big toe and second toe joint.

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 times over the course of 3 minutes to help lower blood pressure fast.

Learn more about the benefits of a foot massage and how you can use this to remedy many health complaints.

Get More Sun to Lower High Blood Pressure in Minutes

One of the natural ways to bring down your blood pressure in a matter of minutes is getting some sun.

Researchers have found that there is 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. 

One of the benefits of being in the sun is that it helps to prevent a vitamin D deficiency. However, researchers haven’t found that vitamin D was the cause for the immediate decrease in blood pressure.

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 a period of 10 minutes can quickly reduce your blood pressure according to one medical study. The researchers found that there was a significant diastolic BP drop during the rest period after each session of walking.

Learn more about the benefits of walking daily and how this simple habit can help improve your blood circulation.

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 enough to help treat some forms of hypertension without medication.

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

One of the ways that you can bring blood pressure down fast is by consuming beetroot and apple juice.

One randomized controlled trial involving men and women found that a drink containing beetroot and apple juice was good for lowering high blood pressure. The beetroot juice helped to lower blood pressure quickly as there was a marked reduction within a 6-hour period. 

Apart from being one of the foods that lower blood pressure quickly, you can learn about a number of other benefits of beetroot juice.

Consume Pomegranate Juice In the High Blood Pressure Diet

Another beverage that is good to drink if you are trying to lower blood pressure quickly 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 in the trial noted a reduction in blood pressure within a 4 to 6-hour period. The researchers noted that pomegranate juice should be recommended on a high blood pressure diet. 

You can learn more about the health benefits of pomegranate in this article.

Acupuncture to Help Reduce Blood Pressure Fast

One of the natural remedies for hypertension to reduce your dependence on medication is acupuncture.

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. 

Other trials have found that acupuncture is an effective natural remedy for mild hypertension.

Learn how acupuncture can also help to improve your mood and lower stress levels.

Drink Hibiscus Tea To Lower Blood Pressure Fast

Hibiscus tea may not lower your blood pressure in 3 minutes or less, but 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.

Some studies conducted on animals have found hibiscus tea can significantly lower high blood pressure. 

Other Natural Ways to Lower High Blood Pressure

In some cases, you can cure hypertension 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.

Even less vigorous exercising such as walking can also help to remedy hypertension. One study found that moderate walking can help to lower blood pressure naturally and reduce the risk of coronary heart disease. 

Lose Weight to Manage Hypertension Naturally

Getting 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 (which will be discussed later on) with exercise had a positive effect on both body weight and elevated blood pressure. 

One study involving over 13,000 obese individuals found that losing weight was a major factor in reducing the risk of uncontrolled hypertension. 

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. 

You can start on a program to lower your blood pressure today if you take measures to lose weight and maintain a healthy weight.

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 in dealing with distressing situations can cause blood pressure to rise and become a chronic condition. 

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

The results of a 2016 review on the effect of music in lowering hypertension found that regularly listening to music helped to lower systolic blood pressure. 

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

Learn more about the many ways that stress affects your body and what you can do to cope with stress better.

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 is not a single food that lowers blood pressure immediately, enjoying a healthy diet can help manage hypertensive condition.

Let’s look at what scientific research has revealed as to 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 diet.

The DASH diet is the “Dietary Approach to Stop Hypertension” and includes dietary guidelines if you have hypertension. The main principles of the diet to treat high BP is to eat more vegetables, fruits, and lean meat and cut down on sodium. 

Foods to eat for hypertension on the DASH diet include:

• Complex carbohydrates such as green leafy veggies, 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. 

If you are interested in finding out more about what to eat to lower blood pressure fast, read the information about the cardiac diet for improved health.

Potassium-Rich Foods Help To Lower Blood Pressure

Foods that help you meet your daily potassium needs are good to eat 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. 

Foods rich in potassium that can help manage hypertension include lentils, dried apricots, kidney beans, milk, bananas, and chicken breast.