Check Simple Ways to Lower Blood Pressure Here

If left untreated, high blood pressure can put you at greater risk of dangerous diseases, such as heart problems and strokes. But don't panic! You do not need to be confused, because there are simple ways you can do to lower your blood pressure. High blood pressure or hypertension is closely related to daily habits, such as diet, sleep time, and physical activity. In addition to taking medication from a doctor, an easy way to lower blood pressure is to change your habits to be healthier.

Apply a Healthy Lifestyle

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

• Exercise regularly

Active exercise and 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, 30 minutes each or the equivalent of 150 minutes per week.

• Actively moving

Being active isn't just just exercising. You have counted active moves by increasing physical activity, such as walking, climbing stairs, cleaning the house, cycling, or washing the car. These activities need to be done at least half an hour every day.

• Quit smoking

So that blood vessels are healthier, you are advised 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 smokers 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 meet the needs of rest, by sleeping 7-9 hours a day. One more thing, stay 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, around 75% of excess sodium consumption comes from packaged foods and foods outside the home. In order to stabilize blood pressure, it is recommended that you cook and adjust your own cooking ingredients accordingly. Limit salt intake to less than 1.5 grams per day.

• Reduce refined carbohydrates

Reducing consumption of refined carbohydrates, such as white rice and bread, has been shown to reduce blood pressure, even more effectively than a low-fat diet. Instead, you can increase protein-rich foods such as fish, eggs, beef, chicken breast, beans and cheese.

• Consumption of enough potassium

Consuming potassium can help remove sodium from 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. That must be considered, try to always manage stress well, especially when your plans do not go as expected.

Because, stress can also affect emotions and blood pressure in your body. Prolonged stress can also affect your lifestyle so that you are more at risk of increasing blood pressure. In addition to the above points, taking the time to calm your mind and be diligent in breathing is also important to keep your blood pressure normal. You can use your free time to do fun things, like 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 medicine from a doctor, do not stop taking it, while still implementing a healthy lifestyle as above.

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