How to lower blood pressure naturally without medication

High blood pressure is a condition in which the force of blood against the vessel walls is higher than normal, causing pressure on the heart and blood vessels.

If not controlled promptly, high blood pressure can lead to stroke, heart attack and many other dangerous complications.

People with high blood pressure often have no obvious symptoms and are only discovered when the disease has progressed severely. Therefore, regular blood pressure checks are necessary to protect long-term health.

According to the National Institutes of Health (NIH), blood pressure is expressed as two numbers, such as 120/80 mmHg. The first number is the systolic blood pressure, the second number is the diastolic blood pressure. When this index exceeds the allowable threshold, the body has entered a state of warning.

One of the effective ways to control blood pressure is to live a healthy life, according to health site TheHealthSite (India).

Reducing salt intake in the diet plays an important role in the treatment and prevention of high blood pressure.

Photo: AI

Reduce salt, increase potassium

Reducing the amount of salt in your diet plays an important role in the treatment and prevention of high blood pressure. Individuals should limit their sodium intake to less than 1.5 grams per day.

In addition, people should increase their intake of potassium-rich foods such as bananas, avocados, potatoes, sweet potatoes, and cantaloupe. These foods help balance electrolytes and help reduce blood pressure. The total amount of potassium consumed each day should range from 3.5 to 5 grams.

Do exercise

Regular exercise is one of the most effective ways to lower blood pressure. 150 minutes of moderate exercise a week, or 75 minutes of vigorous exercise a week, can have a significant effect.

Stop smoking

Smoking directly or passively damages blood vessels, leading to high blood pressure.

Quitting smoking for one year cuts your risk of heart disease by almost half. After five years of not smoking, your risk is the same as someone who has never smoked.

Eat dark chocolate

Dark chocolate is rich in flavonoids, which help dilate blood vessels and lower blood pressure. While you shouldn’t overdo it, a small amount of pure dark chocolate each day can have significant cardiovascular benefits.

Dark chocolate is rich in flavonoids, which help dilate blood vessels and lower blood pressure.

Photo: AI

Weight management

Losing 5-10% of your body weight can significantly improve your blood pressure. Maintaining a body mass index (BMI) between 18.5 and 24.9 is considered ideal for heart health.

Limit alcohol

Cutting down or eliminating alcohol altogether is a good way to reduce the stress on your heart. Avoiding alcohol can also help improve sleep and reduce stress.

Avoid prolonged stress

Chronic stress is an often overlooked factor in high blood pressure. Meditation, yoga, deep breathing, and spending time with loved ones are effective ways to reduce stress.

Get enough sleep

Sleep plays an important role not only for the mind but also for blood pressure. Sleeping from 7 to 9 hours every night helps the nervous and cardiovascular systems to rest and regenerate. Prolonged lack of sleep can easily increase blood pressure and cause hormonal disorders.

Regular blood pressure monitoring

Monitoring blood pressure at home with a blood pressure monitor is necessary for people at high risk. Recording the index every day helps detect changes early and avoid complications. If there are unusual signs, you should see a doctor for timely advice.

Source: https://thanhnien.vn/cach-ha-huyet-ap-tu-nhien-ma-khong-can-dung-thuoc-185250719112952227.htm