Blood pressure is essential for blood circulation, as the heart’s contractions generate pressure to move blood throughout the body.
While the arteries provide the necessary resistance for proper blood flow, excessive pressure can force the heart to work harder than it should.
Dr Jen Caudle frequently discusses how blood pressure can be managed effectively using lifestyle measures, including relaxation techniques and diet.
While long-term strategies like the DASH diet are often recommended by doctors for those with elevated blood pressure, other methods can help lower blood pressure more rapidly.
Dietary interventions may support better blood pressureGETTY“Beet juice can potentially lower your blood pressure," she shared. “There has been some data to suggest that it may do so.
“It’s the nitrates which help vasodilate, and help lower the blood pressure.”
In 2015, researchers at Queen Mary University found that drinking just one cup of beetroot juice every day significantly lowered blood pressure in people with hypertension.
For even quicker results, Dr Caudle advocates using relaxation techniques, particularly when blood pressure temporarily spikes due to stress.
She described three relaxation practices to lower your blood pressure "super fast, even within minutes".
“Sit, allow your heart rate and breath to connect and relax," she instructed.
"Relaxation can be really great for your blood pressure."
“Number two is meditation and mindfulness, deep breathing is very helpful, I’ve seen this in the office with my patients.
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Nitrates in beetroot juice could lower blood pressure
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“They often get anxious when they come to the office, their blood pressure is high initially, but they do a little bit of deep breathing, meditation, and their blood pressure often lowers very, very quickly.”
The third thing is managing emotions. Dr Caudle explained: “If I check someone’s blood pressure and they’ve been crying, maybe because they’re upset about something, or they’re angry their blood pressure is going to be higher than it normally would be.
“So allowing my patients to settle in and relax, and try to allow their emotions to settle, often is another way to manage or to get that blood pressure to lower very quickly."
The NHS notes that anyone over the age of 40 can have their blood pressure measured as part of an NHS Health Check, offered to adults in England aged 40 to 74 every five years.
