woman with blood pressure monitor seeing if she has lower blood pressure

10 Ways to Lower Blood Pressure Immediately

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Have you ever had to try everything to lower your blood pressure immediately?

One day, your blood pressure shoots up for what feels like no reason.

You get the hot feeling in your face, the headache, the fatigue.  You feel sick and feverish.  You can’t tell if you are coming down with something, or if your blood pressure is acting up again.

I don’t know about you, but those instances stress me out, which coincidentally, does not help my blood pressure at all.

And I immediately try everything to get it back down.  In my battles, I found some amazing tricks that work quickly!

Want to watch the video version of this post? Check it out on YouTube!

Blood Pressure Struggles

I have had a battle with my blood pressure for a while now.

My entire family has high blood pressure, but that really doesn’t mean much.

Sure, it makes me more likely to get it, but it mostly means I learned their eating and exercise habits, which activated my high blood pressure gene.

Because typically your genes don’t activate unless you do something to make them activate.

So I know this is reversible.   I know this because I have already done it.

At one point in 2017, I was on two medications, and my BP was still 210/130.  Scary!

Then I changed my diet and started drinking a specific kind of tea, and walking, and my blood pressure went to normal and allowed me to get off medications

Unfortunately, every once in a while, it will spike like crazy.

I would say it’s out of nowhere, but that is a lie.  To be completely honest, my diet probably isn’t the best when it happens.  I’m also usually under a lot of stress at the time.

Luckily, I have a really good handle on how to bring it back down within 24 hours, and I want to show you how.

10 Fast and Easy Ways to Lower Blood Pressure

Here are my tips and tricks on how I lower my blood pressure in 24 hours.

I am assuming everyone knows to limit sodium intake and to quit smoking (both of which can severely affect blood pressure), so that will not be included on this list.

1. Eat a Lot of Potassium Rich Foods

This doesn’t technically mean just bananas, although that can help a little bit.

Bananas are usually the first thing people think of when they think of potassium, but surprisingly, bananas aren’t the highest source of potassium.  They are still a good source, but you can do better!

Eating potassium can regulate fluid balance, which includes regulating the amount of sodium in your system, which is great because excess sodium can contribute to high blood pressure.

So on the day your blood pressure spikes, eat spinach.  Spinach with your breakfast smoothie, spinach in your salad for lunch, spinach in your dinner.

Spinach is not only extremely potassium rich, but contains a great amount of fiber, along with magnesium, and other antioxidants that contribute to helping relax the blood vessels and lower blood pressure!

And I know many people think “Eww…spinach”, but seriously, spinach’s flavor is so mild, you can’t even taste it if you mix it with other ingredients.  Especially smoothies!

So that is why your focus should be on spinach.

Also, make sure to incorporate some other potassium rich foods throughout the day.  Try potatoes, tomatoes, broccoli, and fruits.

Like I said, bananas can help, but these other foods can do even better.

2. Drink Water

You would never think that water can do much for you, but it can!

Water runs your entire body.  In fact, most of us are dehydrated and don’t even know it!

When we don’t drink enough water, the sodium levels in our blood supply increase, which can constrict blood vessels.  This can result in high blood pressure.

So what happens if we don’t like water?

There are ways to go around that!  You can flavor your water with berries or citrus fruit, get carbonated flavored water (just make sure it’s a BPA free can or bottle and doesn’t have artificial flavors), among other ways that I mention in my How to Drink Water (When You Don’t Like The Taste) article!

How much should you be drinking?

Forget the 8 glasses a day.  That’s incorrect.

Take your body weight, divide it by half, and that’s the minimum amount of ounces you need per day.  I tend to carry around this bottle daily and just count refills, because it is easier!

3. Rooibos Tea

I won’t go into this much because I wrote an entire article on this.

Rooibos tea is from a South African plant.  People in that region have been using it to treat many various illnesses for centuries, including blood pressure, blood sugar, and allergies!

I did a 10 day challenge to see if Rooibos could help my blood pressure and loved the results so much, that 2 years later, I still drink it daily!

This is where I buy mine from.

Find out more on Rooibos tea health benefits at How I Lowered My Blood Pressure.

4. Deep Breathing

I see so many people who roll their eyes at this, but I am not kidding that this works.  It works right away.  I’m talking within minutes.

Deep breathing activates the parasympathetic nervous system, which is in charge of relaxing and lowering heart rate.  Which in turn, lowers blood pressure.

I have a portable blood pressure machine at home (I have this one), and when I find my blood pressure is really high, I will sit back in my chair, close my eyes, and do some deep breathing exercises.  Then when I take my blood pressure again immediately after, it reduces it dramatically!

Truly, the top number goes from 170 down to 145, and bottom number goes from 105 to 90.  That is a HUGE difference!

So how do you do deep breathing?

  • Sit back
  • Close your eyes
  • breathe in through your nose over the course of 7 seconds
  • pay attention to the temperature of the breath as it enters your nose
  • Hold your breath for 5-7 seconds
  • breathe out through your mouth over the course of 7 seconds
  • pay attention to the temperature of your breath as it goes out of your mouth
  • repeat at least 3-5 times until you feel more relaxed.

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5. Flaxseeds

Flaxseeds have been shown to combat hypertension like nothing else!


Dr. Michael Greger explains it best in his book “How Not to Die”, but in general terms flaxseeds contain fiber, omega 3s, and phytochemicals that help aid blood vessel health.

Flaxseeds are shown to be comparable, if not better, than blood pressure drugs, according to some studies!

A tablespoon of ground flaxseed a day seems to keep the doctor away!

So how do you get a tbsp of ground flaxseeds per day?

It’s easier than you think!

It has a slight nutty flavor, but is mostly mild, so can be paired with anything.  I tend to put it in my smoothies, oatmeal, or sprinkle it on my salads, and can get it that way.

Another way to do it is to mix ground flaxseeds with water and you have an egg replacement in baked goods!

6. Avoid Meat, Sugar, and Dairy

One thing I noticed in everything I have studied, is that meat, sugar, and dairy are SUPER inflammatory!

Inflammation causes high blood pressure!  (Of course, it causes many other health issues too)

Which is why people on plant based diets don’t seem to have high blood pressure, even if they have a family history of it.

It’s not because they are lacking nutrients.  In fact, those on a plant based diet tend to have higher nutrient counts than those of us on a standard American diet.

Many people are under the assumption that they need meat and dairy with every meal.  This unfortunately, is not based on any actual evidence, and became a popular belief through advertising from the very industries that make money from it.

You can get protein from better sources than meat, and you can get calcium from better sources than dairy.  Without the inflammation.

So I highly recommend that if you can’t see yourself eliminating these from your diet completely, to do it for at least one or two days.  You would just need a good supplement with vitamin B-12.

What would you eat?

I talk about that more in my article Does the Alkaline Diet Help With Weight Loss? and in my Anti-Inflammatory E-Book that you can sign up for below.

7. Stay Off Social Media

I don’t know about anyone else, but social media stresses me out!

And a main point of trying to reduce your blood pressure quickly, is to stay relaxed!

So take a day or two and stay off social media.

When you see posts that you don’t agree with, or that make you upset, it can create a stress response in your body, which can raise your heart rate and constrict your blood vessels.

So take a day or two and check things off your list that need to be done.

This will make you feel even more relaxed, because you are activating dopamine by working towards achieving some goals!

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8. Walk in Nature

Getting out in nature/ green space for at least 30 minutes can actually change your brain chemistry!

Studies have shown neural connections are reduced in the area of the brain that is in charge of negative thoughts after being out in nature.  What do negative thoughts contribute to?  Stress response.  What does stress response contribute to?

Okay, you get the picture.

The point is, it is all connected.

When you take a walk in nature, it’s hard to feel overwhelmed.  You can focus on a bigger world than just yourself.  You can learn and see new things.  You can not be bothered by outside pressures.

Watching animals in their natural environment is amazing. You can start to notice patterns in how they do things.

And getting that extra vitamin D isn’t going to hurt either!

But seriously, leave your phone in your pocket.

9. Get a Massage

When I have my blood pressure spikes, my husband is amazing and will massage my neck and shoulders.

And it helps tremendously!

Massage helps release hormones that activate a relaxation response in the nervous system.  This allows your entire body to relax and muscles to be less tense.

Which helps your blood flow better, and reduce your blood pressure!

So if you have had a blood pressure spike, I highly recommend to go get a massage, have a partner help you out for free, or invest in some massage equipment.

Here are my favorites that I have in my own home:

10.  Eat Fiber Rich Foods

Fiber is completely underrated.

How can something that influences pretty much every area of your body only be talked about in terms of constipation?

I blame advertising.  Nobody makes as much money selling fiber.

Fiber has to do with EVERYTHING in your body.

Want to help gut health?  Eat Fiber.

Want to get full faster?  Eat Fiber.

Want to absorb more nutrients?  Eat Fiber.

Want to help prevent cancer, heart disease, diabetes, and what seems like every other illness on the planet?  Eat fiber!

It’s not just preventing constipation.  It literally carries harmful toxins and sugars out of your body.  It helps your body work!

We need fiber and most items in the grocery store don’t have it, which means most Americans aren’t getting anywhere near what they should be.

So if you want to lower your blood pressure quickly, eat lots of fiber for the next 24 hours.  Things like blueberries, avocados, whole grains, black beans, lentils, flaxseeds, chia seeds, broccoli, apples, and more!

You can find more information on how to add more fiber to your diet in Is Lack Of Fiber Causing Your Health Problems?

Bonus Tip


Of course, you probably knew I was gong to mention it at some point in this article, because it is the single biggest thing you can do to lower your blood pressure naturally!

When you exercise, you make your heart stronger, which means it can start pumping more blood with less effort.  Which lowers blood pressure!

I understand some of you are probably groaning at the thought of exercising, and I completely understand, because I used to as well.

Read my article How to Get Motivated to Exercise (When You Don’t Want To) to learn how I did it and look forward to it now.

Breaking it Down

As you can see, it is very possible to lower your blood pressure in 24 hours.  At least it is for me.

All I do in a general sense is do a vegan diet, loaded with fiber, and reduce my stress!

I know some of this seems hard.  It did to me just a few years ago, but you CAN do this.

And keep it up.

Because once your blood pressure goes back down, you will want to keep it there.

I highly recommend to read some of the other articles I highlighted in here to help get you started from scratch.  Because that’s where I started.  From scratch.

You can do this!

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17 thoughts on “10 Ways to Lower Blood Pressure Immediately”

  1. Thank you very much for the information, I just had all symptoms of BP spike, came home from work, ate a banana immediately, then some raw spinach, now I am going to make some roobus tea, I am few better already

  2. I’m so glad I found your article I’m27 and after having my baby I been having high blood pressure I’ll definitely be using your tips to help lower my blood pressure

  3. Thank you so much for this article! I just found out at 30 that I have high blood pressure and while it does run in my family. I know my eating habits don’t help. I was super freaked out but found your article on pinterest and your tips have given me renewed confidence to tackle this head on. THANK YOU!!

    1. I’m so glad! Thank you so much for taking the time to give feedback. I really hope these tips help you out!

  4. I was excited about donating my 60th pint of blood, only to find out that my BP. was on the high side. I’m 4kg overweight. I’m into meditation & yoga. I wonder what could have caused the spike.

    1. Thank you for commenting and that is a really honorable thing that you are doing in donating so much of your blood. So many people need it! There are numerous reasons that blood pressure can spike. I actually went through something recently where my blood pressure went beyond heart attack/stroke range out of nowhere and there was no medical reason why it happened because all my tests came back normal. I did a ton of research and found the weirdest things can make your blood pressure go up. I am currently writing an article about all the reasons I found beyond the standard too much salt, not exercising, not eating enough vegetables, and stress. I’m hoping to have that on the website within the next month.

  5. All really good advice, coming from one like you who has had H.P. the of my adult life, so I too had to research what can help. I too would eat as much potassium foods as possible and stay away from the news,it will only make your B.P.go up. God bless

    1. Thank you so much for your feedback! The news definitely is a major contributor for me, I try to steer clear!

    1. Hi Myra, I can understand the struggle as food stamps is a complicated program that doesn’t give access to the right foods people truly need. I am not sure about your situation in full, so some of these suggestions may not work for you, but I hope one or multiple ones do at being able to get access to fruits and vegetables:

      1. Online food delivery places like Thrive Market and Imperfect Foods have a low income program where they provide free or reduced cost food to those who qualify. I know more than those places have a program like that, but those are the ones I shop through, so they are sticking out in my mind. You can try to get more healthy foods that way.

      2. Check out other grocery stores in your area. I found Fresh Thyme because I was tired of paying so much for fruits and vegetables. Fresh Thyme is not only cheaper, but their sales on produce are absolutely amazing. Sometimes you can get a pint of blueberries for 99 cents or bunch of bananas for a dollar. I have to drive a half hour to get to the one near me, but the money I save more than covers the gas. If you don’t have a fresh thyme near you, there may be other stores similar. My mom used to go to farmers markets and produce stands to get her produce for really cheap. Which I know is hard in the winter. Fresh Direct is also a produce delivery that sometimes has some great prices on produce, much cheaper than stores. So they may be an option if they deliver to your area.

      3. Feeding America is a wonderful program that strives to help struggling individuals gain access to healthy foods. Their website may be able to direct you to a place near you where you can get access.

      4. Fruits and vegetables are nutrient dense, so when you eat them, you aren’t as hungry. When I started eating more of them, I realized my grocery bill was going down because I didn’t need snacks, sodas, or double helpings of food anymore. I know it can seem like it won’t be enough, but it’s surprising how fast it can fill you up. I eat an avocado and a cup of blueberries, on toast each morning. It costs me about $2 for the meal and fills me up for at least 4-5 hours, without the need to snack. For lunch, I will usually spend about $15 for the week on random vegetables, throw it in a crock pot, and I have lunch for 4-5 days. So my lunch costs me about $2-3 per day.

      5. Check your local grocery store for sales. When they have them on fresh or frozen produce, buy a bunch and make meals out of them as much as you can that week.

      6. One thing I did that really helped was cut back on meat, poultry, and dairy. As a former firm meat eater, I thought this was impossible, but it really isn’t and I love the foods I eat now. In fact, I haven’t had meat, poultry, or dairy in about a month now… It not only saved me a ton of money, but it really helped my health. I would advise to stock up on black beans, corn, quinoa, brown rice, steel cut oats, chickpeas, lentils, and whole wheat or lentil pastas. They aren’t expensive at all and close to the same price as conventional options. In fact, a bag of lentils are about $2 usually, which is about a 3-4 week supply… All of those have protein and are better than meat nutrition wise. Since you aren’t buying as much meat, you should have extra in your budget for fruits and vegetables. If you can’t see yourself not buying meat, just use small amounts, or make meals every other day with it, which is what I do for my husband. And a big question many people have is whether they will like the healthier options I mentioned. The answer is our taste buds change every 10 days. If you eat something a few times, you will start to get a taste for it. Eventually you will actually crave it. The first few times I would try something I didn’t like, I just kept telling myself that I was doing it for my health, liking my fuel isn’t a requirement to live. I will also have more meat free and dairy free recipes on the website in the future.

      I hope someone reading this will see your comment and know of a few more options they can share, because I know you are not the only one who is struggling in this area and I would love to know of all the options out there. I do have two articles on this site on saving money eating healthy and eating healthy on a budget, so those may give you further ideas on how to get better access to healthy foods.

      I really hoped these suggestions helped, even a little.


    1. Thank you so much for taking the time to comment! I hope some of these suggestions work out for you like they do me. I hope you come back here and let us know!

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