What to eat to lower blood pressure quickly when blood pressure is high

High blood pressure can be quickly lowered through dietary adjustments. It is recommended to consume foods that are low in salt, high in potassium, and rich in dietary fiber, such as celery, bananas, and oats. These foods help regulate blood pressure and improve cardiovascular health.

1. Low salt diet: Reducing salt intake is the key to controlling blood pressure. High salt diet will lead to the increase of sodium ions in the body, causing water and sodium retention, increasing blood volume, and thus leading to increased blood pressure. It is recommended to limit daily salt intake to less than 5 grams and avoid pickled foods, processed meats, and high salt seasonings. You can choose to use low sodium salt or natural spices such as ginger, garlic, coriander, etc. to enhance the flavor of the food.

2. High potassium foods: Potassium can help balance the sodium content in the body, promote vasodilation, and lower blood pressure. Foods rich in potassium include bananas, oranges, spinach, potatoes, and avocados. These foods not only help lower blood pressure, but also provide rich vitamins and minerals, enhancing the body's immunity. It is recommended to consume 3500-4700 milligrams of potassium per day through a diverse diet. 3. Foods rich in dietary fiber: Dietary fiber helps reduce cholesterol, improve cardiovascular health, and indirectly help control blood pressure. Oats, whole wheat bread, brown rice, beans, and vegetables are all high-quality sources of dietary fiber. Dietary fiber can also promote intestinal peristalsis, prevent constipation, and maintain a healthy digestive system. It is recommended to consume 25-30 grams of dietary fiber per day by increasing the proportion of coarse grains and vegetables.

4. Healthy fats: Choosing foods rich in unsaturated fatty acids, such as olive oil, nuts, and fish, can help lower blood pressure and improve blood lipid levels. Avoid excessive intake of saturated fats and trans fats, such as animal fats, butter, and fried foods. Healthy fats not only provide energy, but also protect cardiovascular health and reduce the risk of arteriosclerosis.

5. Control caffeine and alcohol intake: Excessive intake of caffeine and alcohol can lead to elevated blood pressure. It is recommended to consume no more than 400 milligrams of caffeine per day, which is equivalent to 3-4 cups of coffee. Alcohol intake should be controlled at 1-2 cups per day, and women should consume in moderation. Low caffeine beverages such as green tea and chrysanthemum tea can be consumed instead of coffee to reduce alcohol intake. Diet regulation for high blood pressure requires long-term adherence, combined with moderate exercise and a healthy lifestyle, in order to effectively control blood pressure and prevent cardiovascular disease. Regular monitoring of blood pressure and timely adjustment of diet and lifestyle habits are key to maintaining good health.