How to lower blood pressure quickly when you find its shot up - soak your feet in warm water. You will get almost immediate but temporary relief. I was so luck I knew about this solution when I had my own emergency, the day my BP shot way too high. A megadose of a supplement I took (Vit B12) backfired. If you're ever in such a quandary, what do you do - call your doctor, go to the ER? Yes, please do that. For me, I soaked my feet in warm water. I'm not recommending this as a substitute for proper medical treatment. I'm just saying this is what I did myself, and it worked for me.
Cardamom is a seasoning that comes from India and is often used in South Asian cuisine. A small study of 20 people investigating the health effects of cardamom found that participants with high blood pressure saw significant reductions in their blood pressure readings after taking 1.5 grams of cardamom powder twice a day for 12 weeks. You can include cardamom seeds or powder in spice rubs, soups and stews, and even baked goods for a special flavor and a possible positive health benefit.
These exercises work on several levels. Firstly, the blood becomes more aerated with an increased intake of oxygen. Secondly, deep rhythmic breathing (that is, approximately ten breaths per minute) activates the relaxation response, which has been shown to decrease blood pressure. The practice need not be long - even five to ten minutes a day will bring down your blood pressure. Deep breathing can be practiced anywhere, even while sitting at a desk.

This is an interesting thread. I take 400 mg per day of Magnesium on the advice of my naturopath, have done so for a few years now, with some cycling on and off. I successfully manage my tendency towards hypertension through this one simple action (although constantly improving my health in other ways has its’ effects I’m sure!). I find when I cycle off it for too long I start to get muscle cramps and insomnia as well. I have observed a familial link between muscle pain and cramps in my maternal lineage, and believe there is some kind of genetic/epigenetic link to how our family utilises Mg in the body although I have no proof or idea of the mechanism of this. All I know is I’d prefer to supplement Mg moderately than take pharmaceuticals. I look forward to the day I can explain this with science (as I’m a scientist!) – would love any thoughts from Chris or the Kresser Institute experts on this 😊


Other exercise options that don’t require a gym membership include body weight exercises, like pushups, squats, and jumping jacks. These exercises can be done at home or outside. For people who like going to the gym or running, these can be good ways to build community, notes Parker. Apps like Fitbit and MapMyRun can be helpful if you like keeping track of your steps, calories burned, weight, or number of miles run.
Exercise can help you lose weight, but it does much more. Exercise strengthens your heart, improves circulation, and it can even reduce stress. Aim to fit in at least 30 minutes of moderate-intensity cardio most days of the week, which can lower your blood pressure by 4-9 millimeters of mercury. Good choices include cycling, jogging, aerobic dance, swimming, and tennis. If exercise is new to you, talk to the staff at First Choice Medical for guidance about how to start.
High blood pressure, also known as hypertension (See blood pressure chart below) is called the “silent killer” for a reason — there are no obvious symptoms but it can result in heart attack, stroke and even death. The good news is there’s a lot you can do to maintain healthy blood pressure or get back to one, often without the need for medications.
Stress contributes to a notable increase in your blood pressure. Stress is a part of life though, so you can learn how to manage it better. Ways to cope with stress include avoiding stressful situations, such as people who trigger anger or high-traffic routes when you’re driving. Avoid overscheduling yourself, and learn to say no to commitments that are voluntary.
Reduce the stress in your life. Long-term stress can lead to high blood pressure. There are small lifestyle changes you can make to both combat stress and to manage the effects of it in healthy ways. Exercise, eating a healthy diet, limiting alcohol and caffeine intake, practicing yoga, meditation, or deep breathing, meditating, praying, journaling, laughing, listening to music, spending time with family and friends, and playing with animals can all help reduce your stress and lower blood pressure. Learn about more tips for reducing stress.
Sipping on not one but four cups of tea daily can help control blood pressure. A study presented at the European Society of Hyper tension in Milan found those who avoided coffee and tea consumption all together had the highest rates of blood pressure, pulse pressure, and heart rate. Those who drank tea the most often, between one to four cups a day, had the lowest systolic and diastolic blood pressure readings, as well as the lowest pulse pressure and heart rate. Pinkies up, for your blood pressure’s sake.
I have the same blood pressure as you – but I have had it all my life – boderline hypertension some say but I have led a very normal life and not done anything to fight high blood pressure. I am 63 and have done moderate exercise all my life – BMP is about 26. I think this article is excellent. Medicine will kill you eventually – seen it happen too often.

Cat’s claw is an herbal medicine used in traditional Chinese practice to treat hypertension as well as neurological health problems. Studies of cat’s claw as a treatment for hypertension in rodents indicate that it may be helpful in reducing blood pressure by acting on calcium channels in your cells. You can get cat’s claw in supplement form from many health food stores.
5. Breathing better. Slow, deep breathing has been shown repeatedly to lower blood pressure by lowering stress hormones. Try to take 10 minutes daily to stop, relax your shoulder muscles, and breathe slowly. The correct breathing technique will cause your belly to expand, while your chest barely moves. Check this by placing one hand on your chest and the other on your abdomen until you learn to breathe this way naturally.
But not all high blood pressure is safe, and the longer it stays at a high rate, the more health risks you assume. Risks include acute responses like sweating, fainting or shortness of breath, and more severe issues like heart disease and heart attack can arise. So when stress hits, knowing how to lower blood pressure quickly can be a great health benefit.
Very curious to see if Chris has any thoughts on this; I have had similar experiences with over 400 mg of magnesium in any form.. I’ve tried various chelates versions. I’m also wary of mega-dosing with supplements. My father has tried all kinds of mega-doses of all these things over the last decade to get off meds and still ends up with scarily high bp after a month or so off meds. Everything in moderation and I think sometimes that has to include conventional medication. Side effects at this late stage in his life can’t be as bad as a potentially debilitating stroke 🙁
Cat’s claw is an herbal medicine used in traditional Chinese practice to treat hypertension as well as neurological health problems. Studies of cat’s claw as a treatment for hypertension in rodents indicate that it may be helpful in reducing blood pressure by acting on calcium channels in your cells. You can get cat’s claw in supplement form from many health food stores.
Exercise. Doctors recommend at least 150 minutes per week of exercise to help reduce blood pressure. Brisk walking is excellent for reducing blood pressure and improving overall cardiovascular health, but other exercises can work too. Try jogging, riding a bike, swimming, dancing, or interval training to get your aerobic exercise. Strength training is also important to your heart health and can help reduce blood pressure.
In most cases where high blood pressure is diagnosed, the cause remains unclear. One review paper in the International Journal of Hypertension explains that this accounts for around 90% of all hypertension diagnosis and is usually referred to as essential hypertension. Secondary hypertension is diagnosed when a cause can be identified. Potential causes of secondary hypertension may include:
Most healthy people should get at least 150 minutes of moderate-intensity exercise a week. If you need to lower your blood pressure, though, the American Heart Association has some additional advice: Within that 150 minutes, aim to get 40 minutes of higher-intensity (moderate to vigorous) activity three or four times a week. “It really can be anything that makes you break a sweat, but the important thing is that it’s something you can do most days, without fail,” says, Dr. Bisognano, who is also the president elect of the American Society for Hypertension. “If you want to go to the gym for an hour a day and run or take classes, fantastic. But if a brisk walk around the neighborhood fits your lifestyle better, than that’s great too.”

When you get a high blood pressure reading at the doctor's office, it might be tough for you to understand exactly what impact those numbers can make on your overall health, since high blood pressure has no unusual day-to-day symptoms. But the truth is, having high blood pressure is a serious health risk—it boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. What's more, high blood pressure is a primary or contributing cause of death in more than 1,000 deaths a day in the United States.
What is a normal blood pressure? Blood pressure is essential to life because it forces the blood around the body, delivering all the nutrients it needs. Here, we explain how to take your blood pressure, what the readings mean, and what counts as low, high, and normal. The article also offers some tips on how to maintain healthy blood pressure. Read now
Cinnamon is another tasty seasoning that requires little effort to include in your daily diet, and it may bring your blood pressure numbers down. One study done in rodents suggested that cinnamon extract lowered both sudden-onset and prolonged high blood pressure. However, the extract was given intravenously. It’s unclear if cinnamon consumed orally is also effective.
3. Eat a healthy diet. Food is another powerful medicine. Whether you need to lose weight or not, eating well can improve your blood pressure. That means eating fruits and vegetables, whole grains, healthy oils (such as olive and canola), foods rich in omega-3 fatty acids (salmon, tuna, walnuts and flaxseed, for example) and two or three servings daily of low-fat or nonfat dairy products. It also means avoiding saturated and trans fats.
For people who aren't able to bring their levels down naturally, blood pressure medication may be necessary. Of the 14% of Americans now considered to have high blood pressure, around one in five will need to be treated with meds, according to the AHA. But if your high blood pressure is a result of unhealthy habits, making some simple changes may help reduce—or even eliminate—your need for prescription drugs. With your doctor’s okay, give these home remedies for high blood pressure a try and see if they work for you.

Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to have blood pressure that's particularly salt-sensitive. But because there's no way to tell whether any one individual is at risk, everyone should consume less sodium, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute.


When your blood pressure rises, your heart is working harder to pump blood to the rest of your body. This may lead to heart failure or a heart attack, especially in people with heart disease. Furthermore, the extra force exerted by blood may cause blood vessels to burst, resulting in bleeding. Blood vessels in the brain are especially likely to rupture, which can lead to a stroke.
Kidneys depend on healthy blood vessels to function properly, proper kidney function is crucial to filtering excess fluid and waste from your blood. High blood pressure can damage your kidneys leading to kidney disease (nephropathy). High blood pressure is the most common cause of kidney failure. Kidney failure leads to either dialysis or a kidney transplant, because your own body can no longer filter the waste and excess fluid from your body. 
“We have many people with hypertension who come to Pritikin,” says Pritikin’s Associate Medical Director Danine Fruge, MD, “and within three days, many have blood pressures that have dropped so low that we need to reduce their medications or take them off their pills altogether. Yes, just three days. That’s how quickly and powerfully our bodies respond to healthy food, exercise, and other lifestyle changes.”

Blood pressure is written as two numbers, such as 112/78 mm Hg. The top, systolic, number is the pressure when the heart beats. The bottom, diastolic, number is the pressure when the heart rests between beats. Normal blood pressure is below 120/80 mm Hg. If you’re an adult and your systolic pressure is 120 to 139, or your diastolic pressure is 80 to 89 (or both), you have pre-hypertension. High blood pressure is a pressure of 140 systolic or higher and/or 90 diastolic or higher that stays high over time.
Elevating your feet will not lower blood pressure and will actually increase the blood pressure reading when your feet are higher than your heart. On the other hand, if you are doing activities to relieve stress such as yoga (which often elevates your legs, such as legs-up-the-wall pose), then over the long run, these stress reducing activities may help to decrease your blood pressure (but it is not the act of elevating the legs that is lowering the blood pressure it is the stress relieving activity).

Blood pressure medications should only be taken according to your doctor’s instructions. Never take another person’s blood pressure medication and never take an extra or early dose of your own medications unless advised to do so by your doctor. All blood pressure medications can cause dangerously low blood pressure when taken by the wrong person or when taken in excess or too early.
Although knowing how to quickly lower blood pressure in certain situations is valuable, it’s more beneficial to focus on how to lower your blood pressure in one day. By doing the things that contribute to a heart-healthy lifestyle day in and day out, you can better prevent and manage high blood pressure. Therefore, monitoring your diet and activity is essential to lowering resting blood pressure.
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