7 ways to lower blood pressure naturally, simple but surprisingly effective

SKĐS - High blood pressure is known as the 'silent killer', causing millions of deaths each year due to cardiovascular complications, stroke and kidney failure.

High blood pressure is one of the most common health problems today, affecting more than 1.4 billion people worldwide – nearly half of whom are unaware they have the condition.

Content

• 1. Limit salt intake
• 2. Follow the DASH diet
• 3. Supplementing potassium minerals is good for blood pressure
• 4. Exercise properly
• 5. Stress management
• 6. Say no to alcohol and tobacco
• 7. Take medication when needed

If left unchecked, this condition can cause serious damage to your heart, kidneys, and blood vessels. Here are seven natural and easy ways to lower your blood pressure in your daily life:

1. Limit salt intake

Salt adds flavor to food, but it is one of the leading causes of high blood pressure. When the body absorbs too much sodium, water is retained in the blood, increasing the pressure on the blood vessel walls.

The American Heart Association recommends keeping sodium intake below 1,500 mg per day for optimal blood pressure control; avoid processed foods, canned foods, and cold cuts and instead cook with fresh, low-salt ingredients.

High blood pressure can cause serious damage to the heart, kidneys, and blood vessels.

2. Follow the DASH diet

Watching your diet is one of the most effective ways to control your blood pressure. Follow the DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in fruits, vegetables, whole grains, and lean protein – and has been clinically proven to lower blood pressure.

This diet also encourages reducing foods containing saturated fat, refined sugars and red meat.

3. Supplementing potassium minerals is good for blood pressure

Potassium is considered a "natural counterweight" to sodium because it helps eliminate excess sodium through the kidneys and dilates blood vessels, thereby helping to control blood pressure. Eat plenty of potassium-rich foods such as bananas, avocados, spinach and beans...

In some cases, potassium supplements in pill form may be considered, but consult your doctor before use to avoid electrolyte disturbances.

4. Exercise properly

Regular physical activity helps keep your heart healthy and reduces the pressure on your blood vessels. However, it needs to be done correctly. Some aerobic exercise (brisk walking, cycling, swimming) combined with strength training is the optimal choice for your heart. Aim for at least 150 minutes of moderate exercise each week (equivalent to 30 minutes a day, 5 days a week).

5. Stress management

Chronic stress causes the body to release the hormones adrenaline and cortisol, which increase heart rate and blood pressure. Chronic stress can silently take a toll on your life. To manage stress, practice deep breathing, meditate, get 7–9 hours of sleep each night, and create a daily relaxation routine.

The mineral potassium aids in blood pressure control.

6. Say no to alcohol and tobacco

Alcohol and tobacco are both "enemies" of blood pressure and cardiovascular system. Drinking too much alcohol increases blood pressure and smoking makes it worse. Therefore, reducing or completely quitting alcohol and tobacco not only helps lower blood pressure but also improves overall cardiovascular health and prolongs life.

7. Take medication when needed

Although lifestyle changes can be effective, for some people, these are not enough and medication is needed to lower blood pressure. If your doctor prescribes medication, take it as directed. Regularly taking your medication as directed and having regular check-ups are key to maintaining a healthy blood pressure.

High blood pressure is a silent threat to your health, but you can prevent it by maintaining a healthy lifestyle: Eat a balanced diet, reduce salt, exercise regularly, manage stress, limit alcohol, quit smoking and follow your doctor's treatment instructions.

Source: https://suckhoedoisong.vn/7-cach-ha-huyet-ap-tu-nhien-don-gian-ma-hieu-qua-khong-ngo-169251101124751906.htm