Check Simple Ways to Lower Blood Pressure Here

If left without treatment, high blood pressure can make you more at risk of developing dangerous diseases, such as heart problems and strokes. But don't panic! You don't need to be confused, because there are simple ways you can reduce your blood pressure.

High blood pressure or hypertension is closely related to daily habits, such as diet, sleep, and physical activity. In addition to taking medicines from doctors, an easy way to lower blood pressure is to change habits to be healthier.

Apply a Healthy Lifestyle

There are several healthy habits that you can apply daily to help lower blood pressure, including:

• Exercise routine

Exercise and active movement can strengthen the heart muscle thereby reducing pressure on blood vessels and also lowering blood pressure. Your blood flow also becomes smoother. You are advised to exercise or move actively 3-4 times per week, each 30 minutes or equivalent to 150 minutes per week.

• Active moves

Actively moves instead of just exercising . You have counted active moves by increasing physical activity, such as walking, climbing stairs, clearing houses, cycling, or washing cars. This activity needs to be done at least half an hour every day.

• Stop smoking

For blood vessels to be healthier, you are encouraged to stop smoking. Smoking can cause damage to blood vessel walls, inflammation, and narrowing of the arteries.

All of these factors cause blood pressure to increase gradually. In fact, passive smoking or people who are often surrounded by cigarette smoke can also experience hypertension in the future.

• Get enough rest, stay away from alcohol, and limit caffeine

Blood pressure in people who often experience sleep disorders, consume alcohol, and consume caffeine, tends to be higher. So, let's make it a habit to make ends meet, by sleeping 7-9 hours a day. One more thing, keep away from alcohol and limit the caffeine found in coffee, chocolate, or energy drinks.

• Reduce salt consumption

Salt contains sodium, which if consumed in excess can increase the risk of hypertension. In fact, about 75% of excess sodium consumption comes from packaged foods and food outdoors .

For blood pressure to be stable, you are recommended to cook and arrange the appropriate cooking ingredients yourself. Limit salt intake to less than 1.5 grams per day.

• Reduce carbohydrate refinement

Reducing consumption of refined carbohydrates , such as white rice and bread, proven to reduce blood pressure, even more effective than low-fat diets . Instead, you can multiply protein-rich foods such as fish, eggs, beef, chicken breast, beans and cheese.

• Consume enough potassium

Taking potassium can help remove sodium out of the body. You can get it naturally from bananas, avocados, oranges, low-fat milk, fish, and vegetables such as potatoes, tomatoes and spinach. Especially for patients with kidney disease, you should consult a doctor first.

• Manage stress well

You need to understand that not everything will go according to plan. Which must be considered, try to always manage stress well, especially when your plans do not go as expected.

Because, stress can affect the emotions and blood pressure in your body. Prolonged stress can also affect your lifestyle so that it is more at risk of increasing blood pressure.

Apart from the above points, taking time to calm your mind and diligently practicing breathing is also important to keep your blood pressure normal. You can use your free time to do fun things, such as walking with family, playing with children or talking with friends.

For some people, lifestyle changes alone are not enough to keep blood pressure under control. They also have to take blood pressure-lowering drugs regularly. If you get a medicine from a doctor, don't stop taking it, while still applying a healthy lifestyle as above.

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