5 natural ways to help lower blood pressure For people with high blood pressure

high blood pressure It is a disease that everyone is familiar with. Because it is a disease that can happen to anyone, even young people. But how can we prevent ourselves from having to face this disease? Today, the article brings 5 ​​lifestyle changes that will help lower blood pressure. can be posted for everyone to try to follow Before serious complications come in to destroy my health.

5 easy ways to lower blood pressure you can do

1. Avoid stress.

As we all know, stress can be detrimental to your health. And although the hectic life of today's people makes it difficult to avoid stress. But there are still some good tips to help you relax. And here's a simple trick that anyone can do.

Manage your work schedule well. in order to have free time for doing what I want to do Or try meditating to calm your mind.
Avoid arguing with anyone, don't let those bad things hurt your physical and mental health.
Known to reject anything that is not necessary Do something only to the extent that we can. Why is it beyond duty? may cause unnecessary stress
2. Find time to exercise.

Exercise not only helps to strengthen the body. It can also help you lower bad cholesterol (LDL) and raise good cholesterol (HDL). The American Heart Association recommends exercising at least 30 minutes a day, at least five days a week, to help prevent heart disease. and blood vessels But the form of exercise It must be suitable for your health condition, which you can consult with a doctor. Most of the popular exercises to keep blood pressure under normal range are jogging, swimming, walking, cycling, aerobics, etc.

3. Quit Smoking

Why is smoking the worst enemy of high blood pressure? Smoking is a trigger for fatty deposits to clot in the arteries, which is a major contributor to high blood pressure symptoms. Regular smoking is a catalyst for high blood pressure, so stay away from all types of cigarettes. including smoking cigarette smoke from other people It is dangerous to the health of the mother as well. Therefore, try to avoid exposure to cigarette smoke from others. for your own good health

4. Avoid Alcohol

Alcohol is a major reason that high blood pressure is more severe. Only 10 grams of alcohol enters the bloodstream. Can cause blood pressure to rise 1 mm Hg, so drinking too much alcohol. can lead to addiction or if you choose to drink alcohol or inevitable Try wine instead. Because there is research that indicates that Drinking wine is better for your health. However, this is not a license for you to drink as much wine as you want. The best thing is Drinking in large quantities

5. Create a healthy menu.

Eating habits directly affect blood pressure. People with this disease are often caused by eating and drinking behavior together. Therefore, you should change your eating habits by choosing to eat more whole grains, vegetables and fruits, even if it is difficult. But if you practice often, you will get used to it. Here are some great tips to help you make healthy food choices easier.

- Reduce the intake of salt, sugar, fat, including trans fats. and saturated fat
- increase potassium and reduced sodium By eating more fruits and vegetables along with eating less processed foods If not able to reduce sodium immediately May be used to reduce gradually, except for patients with kidney disease Do not eat foods high in potassium.
- weight control Because it has been reported that people with high blood pressure may have symptoms. “Sleep apnea,” which is very common with people who are overweight.
- When shopping for food, please read the nutrition label on the side of the product carefully. If it is listed as having a lot of sodium You should avoid it. and turned to buy a brand or other food instead

In addition, regular health checks It is equally important. This will allow you to see how much your body has developed during the lowering of blood pressure. If the test results show that your blood pressure is in a good range, it means that you have appropriate self-care behaviors. But if the results show that your blood pressure has risen higher than before. Your doctor will need your next more rigorous treatment.



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