How to Lower High Blood Pressure, Safely and Quickly Without Drugs
Having high blood pressure can lead to hypertension, where hypertension can increase the risk of having a heart attack. For that, you need to understand how to lower high blood pressure.
Apart from taking drugs, there are several natural ways you can do to lower high blood pressure. Come on, get to know and apply some of the ways to deal with high blood pressure in the following discussion!
How to Lower High Blood Pressure Without Drugs
A person’s normal blood pressure is around 120/80 mmHg. If the blood pressure is more than this number, then it means that you have an increase in blood pressure. Blood pressure needs to be considered if the figure has exceeded 130/80 mmHg. Well, in this case, here are some ways to reduce high blood pressure that can be done.
1. Maintain Ideal Body Weight
The next way to deal with high blood pressure is to maintain an ideal body weight. Excess weight can put more pressure on the arteries resulting in increased blood pressure.
Reporting from easttexasfamilycare.com, maintaining an ideal body weight is not only beneficial for reducing high blood pressure and avoiding other metabolic diseases, but also supporting overall body health.
2. Reducing Sodium Consumption
Sodium is a content that is abundant in salt, whether it’s food salt, snacks, soft drinks, or canned food. Excessive salt consumption can trigger an increase in sodium (sodium) in the body, this can be one of the causes of hypertension.
Therefore, people with hypertension are always advised to reduce consumption of foods that contain salt. The recommended sodium level for adults is 1500-2000 mg per day, equivalent to 6 grams of salt or 1 teaspoon of salt per day.
4. Exercise Routinely
How to lower high blood pressure can also be done by starting a healthy life, for example, exercising regularly for at least 30 minutes a day. Doing regular and consistent exercise can help you lower your blood pressure by 5-8 mmHg. Some examples of sports that you can do are jogging, walking, gymnastics, swimming and cycling.
5. Increase Potassium Intake
Increasing potassium consumption can help blood vessels fight sodium-induced damage. This is because the more potassium you eat, the more sodium and water your body can excrete so that blood pressure decreases.
Someone who regularly consumes foods rich in potassium will tend to have normal blood pressure. Some foods that contain potassium are cow’s milk, spinach, bananas, peas, and baked potatoes.
6. Maintain a Healthy Diet
A drastic increase in blood pressure is usually also triggered by mistakes in choosing food. One way to reduce high blood pressure is to start a healthy diet in the form of DASH (Dietary Approaches to Stop Hypertension), such as consuming fruits, vegetables, low-fat milk, and whole grains.
As for some high blood-lowering fruits are fruits that contain potassium such as oranges, bananas, and grapes. The recommendation for consuming potassium that needs to be sufficient as a way to reduce high blood pressure is as much as 4500-4700 mg per day.