How to Lower Blood Pressure Fast: 6 Safe Methods You Can Try at Home

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If you get a very high blood pressure reading at home, you may look for ways to lower your blood pressure fast. Unfortunately, there's no reliable, safe, and fast way to lower your blood pressure outside of a healthcare setting.

But there's good news: There are ways for you to safely lower your blood pressure over time - in days or weeks. Here, we review what high blood pressure is and six ways to naturally lower and manage it.

1. Exercise most days of the week

Exercise is a very safe and effective way to lower your blood pressure. Being physically active at least 30 minutes a day, most days of the week, can improve your blood pressure and overall heart health.

2. Reduce the sodium in your diet

Too much sodium (or salt) causes blood pressure to rise. The American Heart Association recommends keeping your daily sodium intake under 2,000 mg. But, keeping it under 1,500 mg grams is even better.

The DASH diet is designed to help lower your blood pressure. It provides a low-sodium eating plan for you to use as an example.

3. Limit your alcohol intake

If you drink alcohol, consume it in moderation: up to one drink per day for women and two drinks for men. More than this can cause your blood pressure to rise.

Plus, alcohol can cause you to gain weight. This can also lead to an increase in blood pressure.

4. Make reducing stress a priority

Stressful situations can cause your blood pressure to go up temporarily. But, if you're stressed most of the time, your blood pressure can increase and remain high. To help your stress, find calming activities you can do every day. Walking outside, listening to relaxing music, and taking a warm bath can help you lower your stress levels. And this will help lower your blood pressure.

5. Quit smoking

Smoking can damage arteries. This will cause an increase in blood pressure and can result in damage to some of your major organs. Quitting tobacco can reverse the effects on the arteries and lead to a decrease in your blood pressure.

6. Get lots of quality sleep

Poor sleep quality has been shown to increase the risk of high blood pressure. Those with obstructive sleep apnea have up to a three times higher risk of having high blood pressure. Poorly controlled obstructive sleep apnea can increase the difficulty in controlling blood pressure. Improving sleep quality and getting the recommended seven hours of sleep per night can help with blood pressure management.

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Is it safe to quickly lower your blood pressure?

Trying to quickly lower your blood pressure may not be the best choice. It's important to keep your blood pressure at a normal level. But if it's high, quickly lowering blood pressure isn't always advised, and it can be dangerous.

Your heart and blood vessels carry blood to the important organs that keep you alive, including your kidneys, lungs, and brain. Large drops in blood pressure can suddenly stop these organs from getting the continuous blood flow and oxygen they need.

Large, sudden drops in blood pressure can also lead to:

• Stroke

• Permanent brain damage

• Organ damage

• Tissue damage

This is why it's important to lower blood pressure very slowly, unless a healthcare team is monitoring you in a clinical setting.

What is considered high blood pressure?

A blood pressure reading consists of two numbers:

1. Systolic blood pressure (upper number)

2. Diastolic blood pressure (lower number)

The American Heart Association describes normal blood pressure as a systolic blood pressure of 120 or less and a diastolic blood pressure of 80 or less (less than 120/80 mmHg).

High blood pressure (hypertension) is defined as a blood pressure of greater than 130/80 mmHg.

What causes high blood pressure?

It's natural to experience short-term spikes in blood pressure, like during exercise or after a cup of coffee. But when your blood pressure stays high, this is known as hypertension.

Hypertension has many causes, including:

• Having certain genes

• Eating too much salt

• Having a larger body size

• Drinking too much alcohol

• Having obstructive sleep apnea

• Not getting enough physical activity

• Taking certain medications (like pseudoephedrine, amphetamine salts, or prednisone)

What should I do to lower my blood pressure if I find out it's dangerously high?

Usually, high blood pressure - sometimes called "the silent killer" - has few symptoms. But sometimes, troubling symptoms may prompt you to check your blood pressure.

Worrisome symptoms can include:

• Headache

• Chest pain

• Shortness of breath

• Nausea

• Loss of balance

These may be signs of dangerously high blood pressure, also known as a hypertensive crisis. This happens when your systolic blood pressure (top number) is greater than 180 or your diastolic (bottom number) is greater than 120.

In this scenario, don't try to lower your blood pressure on your own. A hypertensive crisis is an emergency situation that can end in death, so you should seek medical care immediately. Your healthcare team will monitor your blood pressure very closely as they lower your blood pressure to a safe level.

It's important to follow up with your primary care provider within a week of having to go to the hospital for your blood pressure. They can give you recommendations on how to care for your blood pressure at home.

What can I do if my blood pressure goes up right before a visit to the doctor?

There's a phenomenon known as "white coat syndrome." It's what happens when you have normal-ranged blood pressure at home, but then you have significantly higher blood pressure in medical settings, like hospitals or a doctor's office. Feelings of nervousness or anxiety around medical settings can often cause this.

Around 15% of people who have high blood pressure readings at the doctor's office suffer from white coat syndrome. Before a healthcare professional measures your blood pressure, try your best to relax.

Here are some things you can try to prevent your blood pressure from being falsely high from white coat syndrome:

• Leave early: Give yourself plenty of time to get to your appointment, so you aren't stressed while driving, parking, and finding the office.

• Invite a companion: Bring a supportive friend or family member who can help you stay calm.

• Plan ahead: Fill out paperwork ahead of time, so it's already done when you arrive at the office.

• Meditate: Quietly meditate or listen to music (with earphones) in the waiting room.

• Breathe: Sit down and take slow, deep breaths. And make sure you have both of your feet flat on the floor when having your blood pressure taken.

If your healthcare team suspects white coat syndrome, your doctor may need to check and log your blood pressure from time to time throughout a normal day. This will give a more accurate reading of your blood pressure. And it will help to show if the stress of the healthcare setting is causing your blood pressure to rise.

You can do this at a local pharmacy or grocery store that has an automatic cuff. You can also purchase an automatic blood pressure cuff to use and check your blood pressure at home.

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