10 Health Tips To Reduce High Blood Pressure, No Need To Use Medicine

Hypertension is a common disease, the rate is increasing. Sudden hypertension can lead to a stroke or stroke, especially when the weather suddenly becomes cold. However, the Mayo Clinic scientists said that lifestyle changes could control blood pressure values, reducing the risk of heart disease and stroke due to hypertension. Here are 10 health tips to reduce high blood pressure and the risk of heart disease


If you are diagnosed with high blood pressure, you must take medication prescribed by your doctor to control your blood pressure. According to cardiovascular experts, hypertension leads to the risk of cardiovascular disease, which will lead to heart attack, stroke, heart failure and death related to hypertension.

The Mayo Clinic, which specializes in researching health issues, said that, besides taking blood pressure control medications, lifestyle changes will contribute positively to the treatment of hypertension.

Lose weight and waist


According to studies, hypertension is common in people who gain weight, who have a large waist. Being overweight and obese also causes respiratory dysfunction syndrome-like sleep apnea.

Losing weight is one of the most effective ways to control blood pressure. An interesting figure is that your blood pressure is reduced by 1 millimeter of mercury (mm Hg) for every kilogram of weight lost.

According to research, the amount of fat in the waist makes a person at risk of hypertension, such as men with a waist index greater than 102 cm or women with a waist greater than 89 cm, the risk of hypertension. higher pressure. However, this waistline is based on US research, with people of different ethnic and racial groups this index will be different.
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Exercise lowers blood pressure

Regular physical activity helps reduce blood pressure effectively. Cardiovascular experts suggest that exercising 150 minutes a week, or 30 minutes a day - can lower your blood pressure by 5 to 8 mm Hg if you have hypertension. It is important to maintain this exercise regularly if you stop exercising, your blood pressure may rise again.

Some sports that help lower blood pressure effectively include walking, jogging, cycling, swimming or dancing. Intensive exercise at least 2 days a week can also help lower blood pressure. However, to be sure about the method and the exercises, talk to your doctor.

Have a healthy diet

A diet rich in cereals, fruits, vegetables, low-fat dairy products, poultry, fish, nuts and non-cholesterol-high saturated fats can lower your blood pressure by up to 11. mm Hg if you have high blood pressure, prevent stroke. Use foods high in potassium, reduce salt very well for hypertension. The best source of potassium is from foods, rather than medicines. Need to keep the habit of reading food labels when shopping and following a healthy eating plan at home and when going out.

Reduce salt in the diet

A small reduction in salt in the diet can improve heart health and lower blood pressure by 5 to 6 mm Hg if you have hypertension.

Nutrition experts recommend that each person's salt intake should be less than 2,300 milligrams (mg) per day. Ideal for adults, the amount of salt should be less than 1,500 mg per day.

Some tips to help reduce the amount of salt in the body such as reading product labels, reducing processed foods, using herbs or spices to add flavor to dishes, when reducing salt, should gradually reduce. in the diet will help you more easily adapt.

Limiting alcohol consumption will lower blood pressure

According to recent recommendations, alcohol adversely affects health in small amounts. If drinking too much alcohol not only affects blood pressure but also affects many other organs in the body such as the stomach, liver, intestines ... For people with hypertension, alcohol also reduces the effectiveness of the drug. Blood pressure that patients are using.
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Quit smoking

One of the things that people with high blood pressure seldom notice, is that every time they smoke a cigarette, the blood pressure that is measured immediately increases. Stopping smoking will help your blood pressure return to normal. Thus, quitting is a prerequisite to reduce blood pressure, reduce the risk of heart disease and improve general health. According to the study, people who quit smoking live longer than those who never quit.

Cut down on caffeine

Currently, people are still arguing about the link between caffeine and hypertension. For those who don't drink, caffeine can raise blood pressure by up to 10 mm Hg. However, people who drink coffee regularly have little or no effect on their blood pressure. Although the long-term effects of caffeine on blood pressure have not been clear, many studies have looked at the view that caffeine causes blood pressure to rise.

How to check if caffeine affects your blood pressure, do it by 30 minutes after drinking a caffeinated beverage. If your blood pressure rises from 5 to 10 mm Hg, you may be sensitive to caffeine.

Reducing stress will lower blood pressure

Stress, stress can make blood pressure worse. Regular stress will also become a factor in high blood pressure if you eat unhealthy foods, drink alcohol or smoke.

Relaxing to eliminate or reduce stress is the best way to help control blood pressure. If you are having a problem at work, take care of your life to avoid putting pressure on your nervous system, avoiding work, meeting people who may stress you. Taking time to relax and do activities you enjoy, being able to sit silently and breathe deeply daily helps you reduce stress effectively.

Monitor blood pressure at home and see your doctor regularly


Monitoring your blood pressure at home can help you identify early signs of hypertension. Regular checkups are also key to helping you control your blood pressure. Tell your doctor about any changes in medication use or treatment so that your doctor can give you the best advice to protect your health and screen for hypertension.

Get support


Any support from family and friends is essential to improve your health. They can encourage, motivate or motivate you to take care of yourself and control your illness.
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