7 ways to lower blood pressure without drugs

1. Lose excess weight and watch your waistline

Many people high blood pressure is caused by obesity, that is to say, blood pressure will increase with weight, and being overweight will also lead to interrupted breathing during sleep (sleep apnea), which will further raise blood pressure so that the vicious circle will make our blood pressure remains high.

Then, weight loss is one of the most effective ways to control blood pressure in obese people. If an overweight or the obese person loses even a relatively small amount of weight, there will be a significant drop in blood pressure. In general, for every kilogram of weight lost, blood pressure can be reduced by about 1 mmHg.

It is also important to pay attention to your waist size. Generally, people with abdominal obesity have a higher risk of hypertension. Men's waist circumference is more than 90cm, women's more than 80cm belong to the abdominal obese people.

2. Regular exercise

It is recommended that hypertensive patients should exercise regularly. You can set a standard, such as 150 minutes of exercise per week or about 30 minutes most days of the week, so that regular exercise can help us to reduce blood pressure by about 5 to 8 mmHg. It is important to stick to regular exercise because if you interrupt exercise, blood pressure will rise again.

Exercise can help us to avoid high blood pressure if we are in the stage of elevated blood pressure. In the case of people who already have high blood pressure, regular physical activity can bring it down to a safer level.

Exercises to lower blood pressure include aerobic exercise whenever possible, including walking, jogging, bicycling, swimming, or dancing. You can also try high-intensity interval training and strength training are also exercises that can help lower blood pressure, but these exercises still need to be moderate.

3. Eat healthily

If you can control the structure of your diet can also lower blood pressure, try a diet rich in whole grains, fruits, vegetables, and low-fat dairy products that can lower blood pressure by 11 mm Hg. This diet plan is known as the diet to suppress hypertension diet.

4. Reduce sodium in the diet

A diet high in sodium can cause high blood pressure, and it is important to control salt intake if your blood pressure is high. Some medical studies have also shown that reducing salt intake in normal people in daily life can prevent hypertension and that limiting salt intake in people with hypertension can improve the treatment of hypertension.

5. Stop smoking and limit alcohol

Drinking alcohol raises blood pressure, and the more alcohol you drink, the more your blood pressure rises. Cigarettes can raise your blood pressure within minutes of inhalation. Quitting smoking not only helps restore blood pressure levels but also reduces the risk of heart disease and improves overall health.

6. Get enough sleep

Too little sleep can also cause a rise in blood pressure. To keep your blood pressure normal, it is important to get regular rest and not stay up late.

7. Reduce stress

Although there is no clear research to show how much stress affects blood pressure, it does affect blood pressure if you are under too much stress for too long. Especially if you like to use overeating, drinking and smoking to relieve stress, these bad habits will inevitably lead to high blood pressure.