According to the Department of Health and Human Services, about two-thirds of people aged 65 and older have high blood pressure. If you're wondering how to lower blood pressure fast, keep reading — we’re about to show you how to do just that.
High blood pressure — or hypertension — is one of the most common conditions among older adults. In fact, even if you don't have high blood pressure at age 55, there's a 90% chance you will develop high blood pressure at some point in your lifetime.
But here's the good news: High blood pressure is completely manageable. In fact, many strategies to lower blood pressure (like diet and exercise) are daily habits and routines to live a long and happy life.
Please note: This post is meant for informational purposes only and should not be taken as medical advice. If you have chronically high blood pressure, speak to your physician to make a plan that's right for you.
How To Lower Blood Pressure Fast in 5 Simple Steps
The American College of Cardiology defines high blood pressure as any reading over 130/80 mm Hg (millimeters of mercury).
If you have high blood pressure, your doctor will likely prescribe high blood pressure medication. However, there are plenty of healthy lifestyle changes you can make to lower your blood pressure quickly. These include:
1. Watch Your Waistline
If you're researching how to lower blood pressure fast, you may want to start watching your weight.
Your blood pressure rises as your bodyweight rises. Losing just 10 pounds can help you lower your blood pressure. Research shows losing 4 kilos (roughly 9 pounds) reduced an individual's systolic blood pressure by 4-5 mmHg and diastolic blood pressure by 3 mmHg.
If you're considered overweight or obese, weight loss is the single most important thing you can do to lower blood pressure. Here are a few ideas to help get you started:
Start a regular exercise routine: Regular physical activity, like walking, yoga, or strength exercises, can help shed a few pounds.
Walk your errands: Rather than drive, Uber, or take public transport, try walking to your library, gym, grocery store, or part-time job.
Avoid processed foods: Packaged foods can be easily weighed down with salt (which also raises blood pressure). Instead, try to make your own meals, or subscribe to a healthy meal delivery service or kit such as HelloFresh or Green Chef.
2. Start a Daily Workout Routine
Participating in regular, physical activity can lead to a high-quality life. Plus, picking up a new exercise routine can help lower blood pressure fast.
Research shows that aerobic exercise (cardio) training lowers blood pressure 5-7 mmHg, while resistance training (weightlifting) lowers blood pressure 2-3 mmHg. Trainers and doctors alike will tell you to incorporate both cardio and strength training into your daily routine.
Here are a few ideas to get you started:
Try chair exercises: If you don't feel safe doing standing exercises, try performing strength and conditioning from a seated position.
Strengthen your core: You need a strong core to perform any resistance training exercise.
Take up yoga or tai-chi: Both yoga and tai-chi are low-impact exercises that work on your breathing (thereby increasing your cardiovascular capacity) and strength.
3. Make Healthy Eating a Top Priority
Following a healthy diet can drastically lower your blood pressure levels.
The American Heart Association (AHA) recommends the DASH diet (Dietary approaches to stop hypertension) for anyone diagnosed with high blood pressure. On the DASH diet, you'll limit your salt intake, red meat, and sweeteners. Instead, you'll fill your plate with healthy vegetables, fresh fruit, lean meats, low-fat dairy products, healthy fats, and fiber-rich grains.
Keeping a heart-healthy diet is another way to keep a healthy weight. Here are a few tips to get you started:
Avoid red meat: Instead, try to get your protein from chicken, turkey, beans, legumes, and seafood.
Double-check your food labels: Salt can raise your blood pressure, so be extra careful when buying packaged foods. Try to buy fresh fruit and veggies as much as possible, and cut out processed or frozen foods, which could raise your sodium intake.
Limit sweets: Try to cut out dessert as much as possible, snacking on fresh fruit when you have a sweet craving. In addition, you can snack on dark chocolate, which could actually lower blood pressure.
Cut back on caffeine and alcohol: Drinking alcohol and caffeine is linked to increasing your risk of heart disease and high blood pressure. And no, red wine does not lower blood pressure — this is a myth.
4. Try To Reduce Your Stress Levels
While it's easier said than done, reducing stress may reduce your risk of developing high blood pressure.
When you experience a stressful situation, your hormones change. This, in turn, can cause an immediate blood pressure spike by raising your heart rate and narrowing your blood vessels.
Chronic stress is a risk factor for a number of conditions, including high blood pressure, stroke, heart attack, and heart failure. To lower your stress levels, try the following:
Do deep breathing exercises: Deep breathing and meditation can help lower stress levels. Try downloading the Headspace app on your phone to listen to a guided meditation.
Ask for help: If you struggle to do certain daily tasks — like cooking, cleaning, or running errands — this can cause unnecessary stress on your life. To alleviate the burden, consider hiring a caregiver for a few hours a week.
Spend time with family and friends: Try to lighten the mood by FaceTiming a friend, having a Zoom call with old colleagues, or joining a Facebook or community group.
5. Monitor Your Blood Pressure Daily
While very common, high blood pressure is known as the "silent killer" in the United States.
Why? Because high blood pressure can lead to a number of other health ailments, including heart disease, kidney disease, dementia, aneurysms, and metabolic syndrome.
If you have high blood pressure, purchase an at-home blood pressure monitor, and learn to take blood pressure readings at home. Regular monitoring and education are two of the best strategies to get your blood pressure numbers to return to normal.
To educate yourself on how to lower blood pressure fast, read these posts by Snug:
How to take a blood pressure reading at home: This post explains how to take a blood pressure reading and which blood pressure monitors might be right for you.
Emergency treatment for high blood pressure: This post describes what to do if your blood pressure suddenly and drastically spikes.
Non-emergency medical transportation: This post describes what to do if you need medical attention but can't drive yourself.
There Are Plenty of Natural Ways To Lower Your Blood Pressure
High blood pressure is one of the most common public health concerns in the United States, impacting the vast majority of older adults. Chronically high blood pressure is associated with a number of side effects impacting your brain and heart health, including heart attack, stroke, and dementia.
If you're wondering how to lower blood pressure fast, here's a piece of good news: There are plenty of healthy lifestyle changes to lower blood pressure on your own. Daily exercise, a healthy diet, limitations on caffeine and alcohol, and lower stress levels can all help lower your blood pressure.
If you have chronically high blood pressure, it's important to prepare for an emergency situation. Learn how to monitor your blood pressure, consider hiring a caregiver, and make plans for medical transportation.
Lastly, if you live alone with high blood pressure, install the Snug app on your phone. The Snug app is a daily check-in app specifically designed for seniors living alone. If you miss a check-in, we will notify your emergency contact to come to check on you.