Doctor: 4 tips to lower high blood pressure naturally

For high blood pressure, in addition to having to take medication, there are many natural methods that have been proven to be effective in lowering blood pressure.

Here, Dr. Emmanuel Moustakakis, an interventional cardiologist at Weill Cornell Medicine in the US, and several experts share great tips to lower blood pressure naturally, according to the health news site Eating Well .

Reduce salt, increase potassium

According to the American Heart Association (AHA), healthy people should limit sodium to less than 2,300 mg per day, but if you have high blood pressure, you should limit it to less than 1,500 mg. Nutritionist Sarah Pflugradt, Department of Health Research, American University (USA), said that excess salt increases fluid volume, putting pressure on the heart and kidneys. Meanwhile, potassium helps remove sodium from the body. You should supplement about 4,700 mg of potassium per day from bananas, sweet potatoes, avocados, yogurt, grapefruit or green leafy vegetables. The DASH diet is also an effective choice.

You should supplement potassium every day from bananas, sweet potatoes, avocados, yogurt...

Photo: AI

Walk and spend time outdoors

Aerobic exercise, such as walking, helps keep your heart healthy and can lower your blood pressure. The Centers for Disease Control and Prevention recommends walking 30 minutes a day. Additionally, Harvard Medical School says spending time in green spaces reduces the stress hormone cortisol, which helps control blood pressure.

Meditation and yoga

According to Harvard Medical School, meditation, deep breathing, and yoga can effectively lower blood pressure. A 2019 review in Mayo Clinic Proceedings found that practicing yoga three times a week can lower blood pressure, according to Eating Well.

Get enough sleep and exercise regularly

According to the Journal of Clinical Sleep Medicine , people who sleep less than 5 hours have a higher risk of high blood pressure. Getting 7-8 hours of sleep helps reduce stress hormones. Also, avoid sitting for too long. Get up or walk around every 30 minutes to prevent high blood pressure.

Finally, checking your blood pressure regularly and consulting your doctor about supplements such as garlic and fish oil (EPA, DHA) can also help support effective blood pressure control.

Also, don't forget to maintain a healthy weight, quit smoking, and limit alcohol. Remember, never stop taking your blood pressure medication on your own, as it can be dangerous. Always consult your doctor before making any changes.

Source: https://thanhnien.vn/bac-si-4-meo-ha-huyet-ap-cao-mot-cach-tu-nhien-185251028160949689.htm