7 ways to lower blood pressure without medication

Maintain a healthy weight, limit alcohol consumption, exercise, and prioritize foods rich in magnesium and potassium to help balance blood pressure.

High blood pressure is when systolic blood pressure is ≥140 mmHg or diastolic blood pressure is ≥90 mmHg, meaning normal blood pressure must be less than 140/90 mmHg. A good way to balance blood pressure is to change your lifestyle such as eating healthy, exercising, and quitting smoking.

Heart healthy diet

The DASH (Dietary Approaches to Stop Hypertension) diet is designed to help lower high blood pressure. It recommends limiting sodium to 2,300 milligrams per day. Sodium in table salt causes the body to retain more fluid in the cells, which causes the heart to beat faster, leading to increased blood pressure.

People with high blood pressure also need to limit fried, sugary, fatty, and processed foods, and eat foods rich in magnesium, calcium, and potassium.

Foods rich in calcium : Dairy products (milk, cheese, yogurt), green leafy vegetables (kale, spinach), nuts.

Foods rich in potassium : Fruits (bananas, oranges, cantaloupe), vegetables (squash, sweet potatoes, avocados), beans, milk.

Foods high in magnesium : Peanut butter and nuts (almonds, cashews), chicken, beef, broccoli, carrots, potatoes, beans and whole grains.

Fiber: Fruits (cherries, citrus foods rich in pectin fiber and berries), whole grains (barley, wheat, oats), resistant starch (rice, beans and other legumes, potatoes).

Losing weight

Obesity is a risk factor for heart disease because it increases cholesterol and blood pressure. Control your weight through diet and exercise to keep your body mass index (BMI) at a healthy level.

Do exercise

The American Heart Association (AHA) recommends that adults get 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity, including two days of muscle-strengthening exercise.

Exercises to do include aerobics, walking, resistance band exercises, dancing, cycling, swimming.

People with high blood pressure should check their blood pressure regularly to make appropriate adjustments. Photo: Freepik

Quit smoking

Cigarettes are toxic because they contain more than 7,000 chemicals. At least 70 of them are known to cause cancer. Among them, the most dangerous substances to health are nicotine and carbon monoxide. Smoking increases the risk of high blood pressure, heart attack and stroke.

Cut down on alcohol and caffeine

Alcohol can raise blood pressure. The U.S. Centers for Disease Control and Prevention (CDC) recommends that men have no more than two drinks a day and women no more than one. Unlike alcohol, which can raise blood pressure over time, caffeine usually causes a temporary increase in blood pressure.

Get enough sleep

Poor quality sleep can increase the risk of high blood pressure. The AHA recommends that everyone should get 8 hours of sleep each night to prevent cardiovascular problems. People who have difficulty sleeping deeply can see a doctor to find the cause and combine it with lifestyle changes to sleep well.

Stress Relief

Stress can cause a temporary increase in blood pressure, and chronic stress can lead to long-term high blood pressure. This is why stress management is one of the best ways to lower blood pressure naturally. Stress reduction techniques to lower blood pressure include deep breathing and meditation.

Le Nguyen (According to Very Well Health )

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