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Lowering Blood Pressure Quickly With Proper Diet

By Ulises O. Capri

If you have had hypertension for quite some time now, you may already know the symptoms when your blood pressure begins to go up. And in these instances, they start thinking about lowering blood pressure quickly. What is the best method in reducing blood pressure quickly?

You can reduce blood pressure quickly by controlling the factors that can cause it to go up. For instance, certain factors like drinking addiction, chain smoking, stress-filled life, lack of exercise, and diet, can increase a person’s risk of getting hypertensive. Because of these various factors that can affect your blood pressure, the solution is in your hands: lifestyle changes. If people make these lifestyle changes, in time, their blood pressure readings will become normal.

One of the effective ways to lower blood pressure is through diet. Once people are diagnosed with hypertension, the doctor usually discusses the right food choices that must be made: what you must eat more or less of. To get a better understanding of the appropriate diet for hypertension, you may also consult a dietitian.

First and foremost, the proper diet for hypertension ensures that a person consumes foods that are high in calcium, magnesium, fiber, and potassium. These are known for effectively lowering blood pressure. To ensure that a person consumes these nutrients, foods like dates, lima beans, strawberries, potatoes, tuna, peaches, oranges, grapefruit, grapes, carrots, squash, green peas, tomatoes, mangoes, raisins, apples, apricots, and bananas must be included in his or her diet. Also, healthier forms of foods must be chosen like whole grain products, non-fat and low-fat dairy products. Also, hypertensive people must refrain from eating processed foods and red meats.

Second, the salt and sugar consumption of hypertensive persons must be limited. Having increased consumption of salt and sugar has been established to increase the risk of hypertension. Therefore, your salt consumption must be limited to 1,500 milligrams or 2/3 of a teaspoon. And sugar consumption must only be 5 tablespoons every week.

Third, the diet of hypertensive people must also have limited alcohol intake. Increased alcohol intake has also been closely linked to the development of hypertension. Therefore, men who are hypertensive should only limit their alcohol to two drinks per day. And hypertensive women must only consume 1 drink of alcohol each day.

Regular exercise is one of the effective methods in lowering blood pressure. Having a sedentary lifestyle has been identified as one of the risk factors of hypertension. Therefore, the blood pressure of hypertensive people can be lowered by doing 30 minutes of aerobic exercises each day. Examples of aerobic exercises are swimming, jogging, brisk walking, cycling, skating, and skiing.

According to scientific studies, making the necessary lifestyle changes can indeed make a person healthy. If you want to start lowering blood pressure quickly, making these lifestyle changes would be very helpful. Now, start making the necessary lifestyle changes and stick to them so that you will see how effective these are in lowering blood pressure.

You may have thought that taking medicines for hypertension is the only way to lowering blood pressure quickly. Other effective strategies can be summed up in two words: lifestyle changes.

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Article Citation
MLA Style Citation:
Capri, Ulises O. "Lowering Blood Pressure Quickly With Proper Diet." Lowering Blood Pressure Quickly With Proper Diet. 7 Jul. 2010. 25 Jul 2014 <>.

APA Style Citation:
Capri, U (2010, July 7). Lowering Blood Pressure Quickly With Proper Diet. Retrieved July 25, 2014, from

Chicago Style Citation:
Capri, Ulises O. "Lowering Blood Pressure Quickly With Proper Diet"

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