30 Ways to Lower Your Blood Pressure Fast, Naturally, and without Medication

Lowering your blood pressure fast, naturally, and without medication is easier that you think.

If you want to lower your blood pressure in minutes, take cayenne, drink lemon water, or do yoga.

About one in three adults in the U.S. has high blood pressure, adding up to an unprecedented 75 MILLION people and growing.

The total costs associated with high blood pressure totaled 46 billion in 2011.  

High blood pressure, or hypertension, is known as the “silent killer” allowing it to be one of the leading causes of death in the U.S.

As bad as this sounds, there is light at the end of the tunnel.

The good news about high blood pressure is that hypertension is a modifiable risk factor for cardiovascular morbidity, and small lifestyle changes can drastically reduce and lower your risk of high blood pressure quickly, naturally, and without medication.

But before we dive into the 30 ways you can lower your blood pressure fast, we need to first understand the symptoms of high and low blood pressure, and how your blood pressure is taken.

What are the symptoms of high blood pressure?

Hypertension, defined as a systolic blood pressure in excess of 140 mm Hg or a diastolic blood pressure higher than 90 mm Hg, is an increasing public health concern.

The worst thing about high blood pressure is it often comes without warning and has little to no symptoms.

Since this is the case, it is smart to get your blood pressure taken regularly by your doctor or physician.

If you have extremely high blood pressure, you may experience a separate set of symptoms that could include:

1. Headache

2. Fatigue

3. Confusion

4. Chest pain

5. Blurred vision

6. Difficulty breathing

7. Nausea

8. Vomiting

9. Nose bleeds

10. Pounding in the chest 

If you are noticing some of these symptoms, you should go to your doctor immediately, if not to emergency care.

What are the symptoms of low blood pressure?

If you have low blood pressure, this probably isn’t the post for you, since we are trying to help you lower your high blood pressure.

In any case, if you do have low blood pressure, you may experience such things as:

  1. Dizziness
  2. Low Body Temperature
  3. Fainting
  4. Loss of Blood
  5. Sepsis
  6. Blurred Vision
  7. Nausea
  8. Fatigue
  9. Severe Dehydration
  10. Lack of Concentration

How is blood pressure measured?

Blood pressure is typically measured using a sphygmomanometer and stethoscope within a medical setting.

You can also measure your blood pressure at home using an automated blood pressure machine.

Systolic and diastolic pressures are measured, with an optimal blood pressure being 120/80.

Taking your blood pressure regularly can provide medical personnel clues as to the amount of work your heart may or may not be doing to pump the blood through your body.

So, you’ve been to the doctor and they tell you that you have high blood pressure.

If you’re not experiencing any adverse symptoms of high blood pressure, you just might be a candidate to lower your blood pressure naturally and without medication.

Try a combination of these:

30 Ways to Lower Your Blood Pressure Fast, Naturally, and without Medication

1. Start Lifting Weights

If you want to lower your blood pressure fast, naturally and without medication, start lifting weights. Weightlifting has a great number of benefits for the body.

One of them happens to be its ability to help lower your blood pressure.

One study took twenty-seven untrained hypertensive and 12 normotensive elderly women and put them through a strength training workout twice a week for 10 weeks.

Both the responders and nonresponders in the hypertensive group presented significant changes in SBP (−7.83 ± 5.70 mmHg vs 3.78 ± 7.42 mmHg), respectively.

Moreover, the responders and nonresponders in the normotensive group presented significant changes in SBP as well (−8.58 ± 5.52 mmHg vs 5.71 ± 3.84 mmHg).

This is great news for anyone who wants to put a little effort into getting their bodies healthy.

Not only is weightlifting great for lowering blood pressure, it also helps

  • Boost Metabolism
  • Increase Bone Density
  • Help with Fat Loss
  • Lower Inflammation
  • Improve Strength and Endurance

This should be one of the first steps you take in beginning your blood pressure lowering journey.

Find a gym, find a workout buddy or find a trainer and get your body moving and pumping iron.

Just be sure you check with a doctor before starting any exercise program.

2. Quit Smoking

If you want to lower your blood pressure without medication, quit smoking. This one seems obvious but as addictions go, very difficult for long term smokers to accomplish.

Smoking increases blood pressure by damaging the blood vessel walls, increasing inflammation, and hardening the arteries.

You may even get higher blood pressure from secondhand smoke!

If you take the effort to make it happen and quit smoking, you can expect a drop in blood pressure over the long term.

One study showed that after even one week of smoking cessation for a group of 39 male habitual smokers, they were able to drop their blood pressure by an average of 3.5±1.1 mm Hg systole [P<0.01] and by 1.9±0.7 mm Hg diastole [P<0.05].

Stop the smoking forever and you can expect even greater results for years to come.

3. Increase your Aerobic Activity

Run, jog, walk, cycle, and get your heart pumping.

Aerobic activity does wonders for your blood pressure, and often works better than some blood pressure medications.

One study of sedentary older adults who participated in aerobic exercise training lowered their blood pressure by an average of 3.9% systolic blood pressure and 4.5% diastolic blood pressure.

Not only does aerobic activity dramatically decrease your blood pressure, it:

  • Increases respiration and cardiovascular efficiency
  • Improves blood volume, distribution, and delivery to muscles
  • Increases the volume of blood pumped by the heart
  • Decreases your resting heart rate
  • Accelerates fat loss
  • Reduces stress and anxiety
  • Helps you feel better overall

So hit the road and run your heart into better shape. Aerobic activity is one of the best ways to lower blood pressure quickly.

4. Eat Walnuts

I love walnuts, and I’m glad I do, due to their plethora of health benefits.

Walnut consumption has been found to be protective against cardiovascular disease and diabetes.

Not only that, walnuts are helpful in lowering blood pressure.

One study using mice showed a drop in mean arterial blood pressure (MAP, standard diet 100.6 ± 1.9, walnut 73.2 ± 1.8 mmHg).

Walnuts have a high protein content, are great on salads and perfect for a healthy snack.

Other benefits of eating walnuts include:

  • May decrease inflammation
  • Promote gut health
  • Great source of Omega-3
  • Reduce risk of some cancers
  • Helps manage Type 2 Diabetes

Just a handful a day may be one of the best ways to lower your blood pressure naturally.

5. Take a Cayenne Pepper Supplement

Lower your blood pressure fast with a cayenne pepper supplement. Cayenne pepper takes its name from its supposed centre of origin – the Cayenne region of French Guiana and is grown mainly in India, Mexico, the U.S. and East Aftica.

A famous herbalist, John Christopher, was the first to claim or discover that a heart attack can be stopped with cayenne pepper in 50 seconds!

If you’re not going to use it for that, at least use it to lower your blood pressure.

Cayenne pepper is one of the best ways to lower blood pressure quickly and naturally.

One study showed that the dietary spice lowered blood pressure, when consumed over the long term.

Cayenne pepper not only reduces blood pressure, it:

  • Reduces the likelihood of developing arteriosclerosis by reducing blood cholesterol and triglyceride levels.
  • Boosts metabolism
  • Aids in digestion
  • Relieves Pain
  • Reduces Cancer Risk
  • Prevents Ulcers

Cayenne can be a challenging spice to add to food often, so try a cayenne pepper supplement to get your daily dose.

6. Drink Green Tea Every Day

If you want to lower your blood pressure naturally, drink green tea every day.

Green tea is one of the healthiest drinks for your body.

My wife drinks green tea just about every day and from one meta-analysis, I can see why.

The results of 13 randomized controlled trials showed that green tea significantly decreased systolic blood pressure levels by -1.98 mmHG SBP and -1.92 mmHG DBP.

Other health benefits of green tea include:

  • Improved brain function
  • Increases fat burning
  • May lower risk of some cancers
  • Protects the brain from Alzheimer’s and Parkinson’s
  • Kills bacteria
  • May lower risk of Type-2 diabetes.

Grab a cup of green tea in the afternoon for a little pick me up.

Green tea is a great replacement for many of the sugary drink alternatives in the marketplace.

7. Do Yoga Bi-Weekly

It’s no secret that the benefits of yoga can transcend your life in an abundance of ways.

Yoga is not only going to make your stronger, smarter and more flexible, it’s going to lower your blood pressure naturally and effectively.

A systematic review and meta-analysis showed that yoga had a significant effect on systolic blood pressure (SBP) (−4.17 mmHg) and diastolic blood pressure (DBP) (−3.62 mmHg).

Interventions in the subgroup included 3 elements of yoga (posture, meditation and breathing).

Yoga is not only great for lowering your blood pressure, it will:

  • Improve balance, flexibility, strength and endurance
  • Decrease stress
  • Relieve anxiety
  • Improve heart health
  • Fight depression
  • Reduce chronic pain
  • Promote sleep quality

So get your yoga mat out, meditate, start posing, and lower your blood pressure naturally.

8. Take a Nap

“A nap a day keeps high blood pressure at bay,” says one study from the American College of Cardiology.

New research found that naps not only reboot energy levels and improve our mood, they lower blood pressure.

Overall, taking a nap led to an average 5 mmHg drop in blood pressure.

Furthermore, for every 60 minutes of midday sleep, 24-hour average systolic blood pressure decreased by 3 mmHg.

Parts of Europe have already taken napping to heart.

People in Spain take a siesta in the early afternoon, after the midday meal.

Two main factors have led to this trend: post lunch drowsiness, and the early afternoon heat.

Need an excuse to get some extra zzz’s?

Well here it is.

9. Lose Weight

Looking for the best way to lower your blood pressure for the long term?

Try dropping some extra pounds and your blood pressure will probably drop as well.

In one study of 166 subjects, the ones who lost 9% or more total body weight by the end of the 74 month program had ~ -6.0 mmHg drop in systolic blood pressure and a -3.6 mmHg drop in diastolic blood pressure.     

According to Time, about 2 BILLION, or 30% of people in the world are obese or overweight.

WHO defines overweight as a BMI greater than or equal to 25. Obese is a BMI greater than or equal to 30.

Common health consequences of being overweight or obese include:

  • High blood pressure or hypertension
  • Cardiovascular disease
  • Diabetes
  • Musculoskeletal disorders
  • Some cancers
  • Premature death
  • Breathing difficulties
  • Increased risk of fractures

Judging by the numbers, if you’re one of the 30%, it’s time you take this option into consideration.

10. Eat Vegetables with Dietary Nitrates

Lowering your blood pressure quickly can be as simple as eating your vegetables. Your mom has always told you to eat your vegetables, and for good reason.

Certain vegetables contain dietary nitrates.

The magic happens when your body converts these nitrates to nitric oxide (NO).

Nitric oxide within the body sends signals to the muscle cells around the arteries, telling them to relax, thus dilating our blood vessels.

And guess what happens when our blood vessels dilate and relax?

You got it: Your blood pressure begins to lower and can drop within a period of only a few hours by 4-10 mmHG.

What are some vegetables containing these blood pressure lowering nitrates?

Some vegetables high in dietary nitrates include:

  • Beets
  • Carrots
  • Green beans
  • Spinach
  • Parsley
  • Cabbage
  • Radishes
  • Celery
  • Collard greens

One study showed that beetroot juice supplementation reduces blood pressure in adults with the greatest effect on systolic blood pressure (-4.4 mmHg).

I try to put a small amount of beet in my smoothies for this very reason.  

11. Reduce Alcohol Intake

People often have mixed views on drinking alcoholic beverages, and it usually comes down to moderation.

If you’re a low to moderate drinker, you might be OK to continue to do so.

According to one study, moderate alcohol consumption and in particular wine consumption, is associated with a significant reduction in cardiovascular morbidity and mortality.

 If you’re someone who has more than 3 drinks per day, you’re in for a different story.

According to another study, chronic ethanol consumption is associated with an increased frequency of hypertension and an increased risk of cardiovascular disease.

These accounted for an increase in blood pressure of 5 – 10 mmHg, on average.

So if you’re a heavy drinker and your doctor is telling you that you have high blood pressure, it might be time to cut back.

12. Reduce Stress

In my experience, stress is commonly associated with many external and internal health problems.

The stress most people can relate to is occupational stress.

One study showed that job strain in men predicts a significant rise in blood pressure after 6.5 years.

In this study, men with baseline job strain had a 7.7 mmHg systolic and 5.6 mmHg diastolic higher blood pressure than compared to the low work demand group.  

As this study shows, it is imperative that you do things to keep your stress levels very low, especially over the long term.

In order to do this, I advise you to find something that helps you mentally “escape” and reduce your blood pressure back to normal levels throughout the day.

I take the noon hour to lift weights, do cardio, or play basketball.

This seems to help my stress levels tremendously.

Maybe it’s best you take small breaks throughout the day to disconnect by reading a book, taking a short nap, getting some exercise, meditating, or anything that get’s you relaxed.        

13. Get a Massage

What’s better than spending an hour getting a massage?

Relax, loosen those muscles up and lower your blood pressure in the process.

One study took a test group of 25 patients who received a Swedish massage 10-15 min, 3 times a week for 10 sessions compared to 25 patients who were relaxed without a massage.

The results showed that mean systolic and diastolic blood pressure was much lower in the massage group than the control group.

Massage is not only good for lowering your blood pressure, it also:

  • Increases blood circulation
  • Boosts immune system
  • Increases flexibility
  • Decreases stress
  • Decreases muscle and joint pain

So get on over to your favorite massage parlor, and if there’s one too far away, grab 1 of my 8 favorite pieces of massage equipment here and start relaxing those muscles.

14. Swim a Few Laps

Swimming is one of the best things for your body, and to help lower your blood pressure quickly.

My favorite thing to do for aerobic activity is swim sprints.

I start at one end of the pool and swim as hard as I can down and back 10-12 times getting my breath back between each sprint.

Try these 3 times a week and you will never be tired again.

Swimming is also great for lowering your blood pressure.

One study investigated the effects of a 10 week water aerobic program on resting blood pressure.

The water aerobic exercise program lowered systolic blood pressure and mean arterial pressure by 11.71 (95% confidence interval: 5.07 to 18.35) and 5.90 (95% confidence interval: 1.17 to 10.63) mm Hg respectively.

I love swimming and if it also helps keep my blood pressure at good levels, then I will continue to do so.

15. Increase Garlic Intake

As much as your breath might suffer, garlic is wonderful for the body.

The strongest evidence of the blood pressure lowering effects of garlic supplementation are by means of vasodilation.

One study showed how garlic supplementation showed the ability to treat uncontrolled hypertension by 10 mmHg systolic blood pressure and 8 mmHg diastolic blood pressure.

Other benefits of garlic include:

  • Nutritionally dense
  • Low in calories
  • Combats sickness
  • Improves cholesterol
  • May help prevent Alzheimer’s and Dimentia
  • May detoxify heavy metals throughout the body

My wife and I use a lot of garlic in our foods because we understand the benefits it has for us, plus it makes everything taste better.

Try adding a little garlic to your dinners, lower your blood pressure fast, and reap the benefits.

16. Consume Fiber Rich Foods

Eating Raisin Bran is not only for your grandparents, it’s helping anyone with high blood pressure.

One study found that patients who were treated to an increase of 12 g soluble fiber and protein diet ended up with a lower blood pressure than the control group.

Relative to control subjects, the net reduction in 24-hour systolic blood pressure was 5.9 mm Hg with fiber and protein.

Fiber not only helps with blood pressure, it helps:

  • Maintain bowl health
  • Lower cholesterol
  • Control blood sugar
  • Reduce constipation

If you’re going to add some fiber to your diet, use this table to find the best high fiber foods:

Food Serving size Total fiber (g)
Split peas 1 cup 16
Lentils 1 cup 15.5
Black beans 1 cup 15
Baked beans 1 cup 10
Chia seeds 1 ounce 10
Green peas 1 cup 9
Raspberries 1 cup 8
Spaghetti 1 cup 6
Barley 1 cup 6
Broccoli 1 cup 5
Apple 1 medium 4.5

Personally, I tend to get my fiber in through apples, broccoli, raspberries and spaghetti.

Find a food that works for you and add some fiber rich foods to your diet.

17. Consume Dark Chocolate

Lovers of sweets listen up.

There is a way to satisfy your sweet tooth without effecting the health of your heart, and that’s through dark chocolate.

A meta-analysis of 13 assessed studies revealed the significant blood pressure reducing effect of cocoa-chocolate (SBP: -3.2 ± 1.9 mmHg,  DBP: -2.0 ± 1.3 mmHg).

Although the numbers might look good, be careful with this one.

Many candy bars claim to be made from dark chocolate but have a large amount of added sugar.

If you are not adding the dark chocolate yourself to what you are baking, you may be in for an unhealthy surprise.

18. Lower Your Sodium Intake

If you want to lower your blood pressure without medication, lower your sodium intake. When people think of high blood pressure, they usually acknowledge that there’s too much sodium in their diet.

The thing is, you shouldn’t eat too much OR too little.

One study showed that high sodium intake (6 grams/day) and a low sodium intake (<3 grams/day)  is associated with a higher risk of cardiovascular disease.

According to the study, the optimal level of sodium intake is in between 3-5 grams/day to lower the risk of cardiovascular disease.

The silver lining is low sodium intake is associated with lower blood pressure regardless of the cardiovascular risk.

Monitoring your sodium intake can be a strenuous task.

As a general rule of thumb, stick to fresh and frozen foods, avoid processed foods and your sodium intake will be better than if you don’t.

19. Try Transcendental Meditation

Meditation works to relax the body, reducing the stress on the heart.

Many people do this through prayer, without even knowing the effect it’s having on them.

One meta-analysis showed that transcendental meditation programs were associated with significant reductions in blood pressure (−5.0/−2.8 mmHg).

Knowing this fact, let’s dig a little deeper into what transcendental meditation is and how it works.

What exactly is transcendental meditation?

Transcendental meditation is a method for circumventing distracting thoughts in order to experience a state of relaxed awareness.

In this state, the meditator reaches a state of rest, stillness, order, and absence of mental boundaries.

The practice was brought to the U.S. in the 60’s by Maharishi Mahesh Yogi derived from the ancient Vedic tradition of India.

How do you do transcendental meditation?

In order to do transcendental meditation, the meditator must first sit eyes closed in a relaxed position.

Take some deep breaths, slowly opening and closing your eyes, while repeating a mantra such as “Aum.”

When you start to have a thought, go back to the mantra.

Do this for 15-20 minutes every day.

Meditation works for many people, and it might be a great way to help you lower your blood pressure quickly.

20. Eat a Potassium Rich Diet

An apple a day keeps the doctor away, or maybe it’s a banana?

Although not very well known, a diet high in potassium can benefit the heart and lower your blood pressure.

I try to eat 2 bananas a day partially for this very reason.

In one meta-analysis of 23 trials and 1213 participants, they found that high potassium intake can reduce blood pressure and decrease the risk of developing cardiovascular disease.

Overall, compared to the placebo group, potassium supplementation resulted in significant reductions in systolic blood pressure (-4.25 mmHg) and diastolic blood pressure (-2.53 mmHg).

A list of healthy foods that are high in potassium include:

Food Serving size Potassium (mg)
Sweet Potato 1 Potato 694
Potato 1 Potato 610
Yogurt 8 oz. 549
Prune Juice 3/4 Cup 530
Beets 1 cup 518
Tuna 3 oz. 484
Squash 1/2 cup 448
Cod 3 oz. 439
Banana 1 Medium 422
Spinach 1/2 cup 419
Milk 1 cup 382

Bananas also:

  • Are nutrient dense
  • May support weight loss
  • May benefit exercisers
  • Support heart, digestive and kidney health
  • Are delicious and multifunctional

Read more about how great bananas are for you here.

21. Play an Instrument

Lowering your blood pressure can be as simple as playing an instrument. I played the drums back in high school.

It didn’t even cross my mind that it might be good for my heart.

Playing an instrument will not only improve your coordination, brain function and happiness but also lower your blood pressure.

One study found music students had lower blood pressure than their non-musicians counterparts.

They believed the reasoning behind this was that the active music making involves somatosensory nerve traffic and that the training effects resembled those of physical exercise.

Based on this information, I might need to get my drums back out and work on lowering my blood pressure quickly in the process.

22. Drink Lemon Water

Lemon is one of the best remedies for high blood pressure.

Lemons help relax the blood vessels, making them soft and flexible.

One study demonstrated the effectiveness of lemon juice intake on lowering blood pressure.  

Based on the 29 participants, blood pressures at the 30-minute mark after lemon juice consumption showed a drop in systolic blood pressure by about 7 mmHG on average.

The study shows that a little lemon in your daily water might go a long way in lowering your blood pressure for the long term.  

Lemon is not only helpful in lowering blood pressure, it:

  • Promotes hydration
  • Is a good source of vitamins
  • Aids in weight loss
  • Improves skin
  • Helps in digestion

23. Eat Celery

I like a little peanut butter on my celery.

Some people like it in soups and salads.

Little do most know; celery is great for lowering blood pressure naturally and effectively.

One study showed how 37 hypertensive patients were given apium graveolens seed (celery).

During treatment, researchers found the patients’ blood pressure dropped from 171 mmHg to 154 mmHg.

Many people are not fond of celery, but if you are, then celery supplementation might be a great way to lower your blood pressure.

24. Get Some Sun

Lifeguards, sunbathers, swimmers, and shirtless joggers listen up.

That sunlight exposure might be lowering your blood pressure while you work on that crispy tan.

One study published in the Journal of Investigative Dermatology found exposure to sunlight can transfer small amounts of nitric oxide in the skin to the blood, lowering blood vessel tone and blood pressure in general.  

Personally, if I wasn’t so light skinned, I might want to get more.

But alas, since I burn after 15 minutes of skin exposure, this might not be the best option for me, but it might be for you.

Just remember, a moderate amount of sun every day will not only boost your mood, give you a tan, but can help lower your blood pressure naturally.

25. Hot Tub Immersion

If you want to lower your blood pressure in minutes, try hot tub immersion. A quick relaxing jump into the jacuzzi might be just the thing you need to lower your blood pressure fast.

One study showed that a 10-minute immersion in a hot tub can quickly reduce blood pressure quickly.

21 patients receiving drug treatment for hypertension and 23 subjects without hypertension were asked to immerge in a hot tub at 40°C.

Both group’s blood pressure fell from a mean (SBP 144 mmHg to 122 mmHg in the hypertensive group and from 130 mmHg to 110 mmHg in the control group, returning to baseline 10 minutes after getting out.

Although this may not be the best way to lower your blood pressure in the long-term, it may get you started in the right direction.

26. Squeeze Stress Balls

A simple exercise you can do to lower your blood pressure on the spot is by squeezing stress balls. Are you one of those people who uses a stress ball at your desk when the going gets tough?

Evidence shows this is actually a great way to lower your blood pressure.

One study of 30 normal healthy adults who did five 3-minute bouts of isometric handgrip exercise at 30% maximum contraction, performed 3 times a week for 10 weeks saw a significant drop in blood pressure.

Participants saw an approximate reduction of 10 mmHg systolic blood pressure and 5mmHg diastolic blood pressure.

Judging by the data, everyone should be grabbing the simple and cost-effective squeeze ball and lowering their blood pressure daily.

Grab a Serenilite Hand Therapy Stress Ball  and get to squeezing.

27. Add Herbs to Your Diet

There are plenty of herbs out there with blood pressure lowering effects.

One of those herbs I like to utilize in my protein shakes is cinnamon.

One study looked at the effect of cinnamon intake on systolic blood pressure and diastolic blood pressure demonstrating that the use of cinnamon significantly decreased SBP and DBP by 5.39 mmHg and 2.6 mmHg, respectively.

Cinnamon is easy to add to tea, eggnog, chicken, pizza, squash and rolls.

If you need an easy and fast way to lower your blood pressure quickly, cinnamon is a great addition to many meals and drinks.

28. Consume Protein

Most body builders and people trying to put on lean muscle try to get ½ to 1 gram of protein per pound of body weight.

Protein is not only good for gaining muscle, whey protein lowers blood pressure in the process.

One study showed that the 38 participants who completed 8 weeks of unhydrolyzed milk protein intake improved vascular reactivity, biomarkers of endothelial function, lipid risk factors, and lowered their systolic blood pressure 3.9 mmHg and diastolic blood pressure 2.5 mmHg.

I take protein to build muscle mass, but the extra benefits I get from it are fine with me.

I like to get my protein mainly through whey protein shakes, baked chicken and eggs.

Some other great protein sources include salmon, milk, yogurt, tuna, lean meats, shrimp, nuts, and beans.

If you need a more intricate list of high protein foods, check out my high protein food list here.

29. Magnesium Supplementation

When you think of ways to lower your blood pressure, supplementing with magnesium is not one of the first things that probably comes to your mind.

Magnesium is an essential element in many body processes and could also be beneficial in lowering your blood pressure.

One study found that magnesium supplementation led to a substantial reduction in both systolic and diastolic blood pressures (2.00 and 1.78 mm Hg, respectively).

Not only is magnesium helpful in lowering your blood pressure, it:

  • Fight depression
  • Helps convert energy to food
  • Helps create new proteins
  • Helps create and repair DNA and RNA
  • May enhance exercise performance
  • Prevent migraines
  • Helps muscle contract and relax
  • Creates and maintains bone integrity
  • Maintains nervous system balance

Foods high in magnesium include:

Food Serving Amount
Size (mg)
Spinach 1 cup 156.6
Squash 1 cup 43.2
Black Beans 1 cup 120.4
Quinoa 0.75 cup 118.4
Pinto Beans 1 cup 85.5
Brown Rice 1 cup 83.85
Barley 0.33 cup 81.57
Lima Beans 1 cup 80.84
Millet 1 cup 76.56
Oats 0.25 cup 69.03
Almonds 0.25 cup 61.64
Peas 1 cup 53.72
Broccoli 1 cup 32.76

If you eat a balanced, healthy diet, you should have no problem getting your magnesium.

30. Foam Roll

Last, if you want to lower your blood pressure fast, start foam rolling. Foam rolling has become a must in the exercise world.

Foam rolling is great for lengthening muscles, increasing circulation, reducing muscle pain, improving muscle recovery, improving flexibility, and lowering blood pressure.

One study showed how 15 individuals, after an acute foam rolling session, had significant decreases in systolic and diastolic blood pressure.

I foam roll 1-2 times a week to get the various bodily and muscular benefits that a foam roller provides.

I’m glad foam rolling helps lower my blood pressure as well.


What foods can lower lower my blood pressure quickly or immediately?

Foods that lower blood pressure quickly include:

  • Beets
  • Walnuts
  • Dark Chocolate
  • Carrots
  • Garlic
  • Lemon
  • Cinnamon
  • Green beans
  • Green Tea
  • Sweet Potato
  • Cayenne Pepper
  • Spinach
  • Parsley
  • Cabbage
  • Radishes
  • Celery
  • Collard greens

Can drinking lots of water lower blood pressure?

Proper water intake can be used to lower blood pressure. One study shows that mineral water intake reduces blood pressure among subjects with low urinary magnesium and calcium levels.

What is the best natural supplement for high blood pressure?

One of the best natural supplements for high blood pressure is through garlic supplementation. One study demonstrated how garlic supplementation enabled the ability to treat uncontrolled hypertension by a 10 mmHg drop in systolic blood pressure and a 8 mmHg drop in diastolic blood pressure.

What exercise is best to reduce high blood pressure?

The best exercise to reduce high blood pressure is a HIIT (high intensity interval training) exercise. One study showed that in the HIIT group, 28% of patients were able to attain a reduction in systolic blood pressure by more than 15 mmHg. 36% of patients had a reduction of systolic blood pressure by 5-15 mmHg.

Three easy exercises to reduce blood pressure include swimming, jogging, or rowing.

Summary: 30 Ways to Lower Your Blood Pressure Fast, Naturally, and without Medication

Hypertension or high blood pressure is a major problem in our world today. If we are not focused on lowering our blood pressure daily, we are bound to high risk complications such as heart attack, stroke, aneurysm, heart failure, metabolic syndrome or even dementia.  Remember, high blood pressure does not typically come with symptoms and the only way to find out is to visit your doctor and get tested immediately.  If all else fails, an excellent exercise routine and healthy diet might be all you need to keep your blood pressure at bay. I recommend you monitor yours frequently and do what you can to keep it in a good spot.

Did these tips help you out? Let me know your thoughts in the comment section!!

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