How to lower blood pressure for high blood pressure? 6 habits are better than taking antihypertensive drugs
For a long period, blood pressure is quite high, and different organs of the body, such as blood vessels, heart, kidneys, and so on, may be damaged, and in extreme situations, myocardial infarction and stroke may occur. As a result, hypertension individuals must take antihypertensive medications for an extended period of time under the supervision of a doctor, while also developing healthy eating and living habits. Blood pressure can only be regulated more rapidly if both methods are used.
What healthy practices can hypertension individuals adopt in order to reduce their blood pressure?
1. A low-calorie diet
People with high blood pressure should normally consume as little as possible, and their daily salt consumption should not exceed 6 grams, which is about the size of a beer bottle cap. As a result, hypertension individuals should avoid eating salty foods like pickles and sauces. Furthermore, soy sauce and other salt-containing condiments should be used as little as possible to avoid big changes in blood pressure caused by sodium overload.
2. Consuming alcohol in moderation
Traditional Chinese medicine thinks that moderate drinking helps improve blood circulation and stimulate the meridians, while excessive drinking can harm the body, especially hypertension patients. If your blood pressure has been elevated for a long time, It is best to be able to abstain from drinking when in a somewhat elevated condition. According to studies, men who have been drinking for more than four years are 40% more likely to have high blood pressure than guys who do not drink.
3. Consistent physical activity
Exercise can improve blood circulation and speed up the removal of toxins and waste from the body. It will also assist to lower blood pressure if hypertension people adopt the habit of exercising on a regular basis. Every day, it is advised to engage in moderate-intensity exercise. Exercise for 30 minutes three to five times a week. Walking, fast walking, running, swimming, and other forms of exercise can be chosen based on personal preferences, but you should try to avoid excessive or excessive intensity during exercise.
4. Quit smoking
Smoking on a regular basis is very harmful to blood pressure regulation. According to studies, every cigarette smoked raises systolic blood pressure by 10-25 mmHg. And, after smoking a cigarette, the heart rate will increase by 5 to 20 beats per minute, as will the systolic blood pressure. As a result, persons with high blood pressure should break the smoking habit.
5. Maintain a calm demeanor
Blood pressure is affected by psychological changes, mood swings, and sleep status, so have a positive attitude and avoid unpleasant emotions like enthusiasm and melancholy. When under pressure, learn to let it go. For example, you can do things you enjoy, and you can participate in cultural and sporting activities that interest you.
6. Consume more foods that have blood pressure-lowering properties.
Patients with hypertension typically consume more foods that have the effect of decreasing blood pressure, such as celery, onions, tomatoes, pomegranates, cucumbers, wax gourds, garlic, and so on. These are vitamin-rich and have control and control. It has the effect of boosting blood pressure, although it takes a long time to reach the intended effect. The effect will be negligible if you fish for three days and then dry the net for two days.
Tips
Patients with high blood pressure should exercise for at least one hour after eating. Because of the increased calorie intake after supper, blood pressure will vary. Walking for 10-20 minutes after a meal can help lower blood pressure. However, the patient should not walk too quickly to prevent burdening the gastrointestinal tract and producing pain. Furthermore, staying up late will induce blood pressure changes. Staying up late causes endocrine issues, disrupts the metabolism of chemicals in the blood, and eventually leads to high blood pressure. As a result, hypertensive individuals should avoid staying up late.