How to reduce high blood pressure can be done by starting a healthy lifestyle. High blood pressure is a dangerous condition that can cause a series of complications. Based on 2018 Basic Health research data (Riskesdas), about 1 in 3 Indonesians over the age of 18 experience high blood pressure or hypertension.
Hypertension or high blood pressure can cause serious health complications such as heart disease, stroke, and death. This makes it important to know how to lower high blood pressure.
How to lower high blood pressure is also important because hypertension is often called the “silent killer”. Most people with high blood pressure will not experience noticeable symptoms until complications occur. How to lower high blood pressure can be done naturally by changing your lifestyle.
How to lower high blood pressure can help control blood pressure and prevent complications from occurring. How to lower high blood pressure can be applied every day. Here’s how to naturally lower high blood pressure, summarized by Liputan6.com from various sources, Wednesday (31/03/2021).
Blood pressure often increases with weight gain. How to reduce high blood pressure can be done by controlling your body weight to stay ideal. Weight loss is one of the only way of life adjustments for controlling blood strain. Losing a little weight when you are overweight or obese can help lower blood pressure.
Normal physical activity consisting of one hundred fifty minutes per week, or about 30 minutes maximum days of the week, can decrease blood pressure with the aid of approximately five to eight mm hg when you have high blood strain.
Eat healthy foods
The most important way to reduce high blood pressure is to eat healthy foods. Eating whole foods such as whole grains, fruits, vegetables, and low-fat dairy products and reducing saturated fat and cholesterol can lower blood pressure by up to 11 mm Hg in people with high blood pressure. Take potassium asipan, which can reduce the effect of sodium on blood pressure.
Consume more potassium
Potassium enables the frame put off sodium and reduces pressure on blood vessels. To get a better balance of potassium and sodium in your diet, focus on reducing processed foods and more whole foods that are fresher. Foods that are very high in potassium include green leafy vegetables, tomatoes, potatoes, cantaloupe, bananas, avocados, oranges, milk, fish and nuts.
Get enough calcium
People with low calcium intake often enjoy high blood stress. A diet rich in calcium is linked to healthy blood pressure levels. Apart from dairy products, you can get calcium from green leafy vegetables, nuts, sardines, and tofu.
Eat magnesium-rich foods
Magnesium is an essential mineral that helps relax blood vessels. Eating foods rich in magnesium is one of the recommended ways to lower high blood pressure and prevent it. Magnesium can be found in vegetables, dairy products, nuts, chicken, meat and whole grains.
Eat dark chocolate
Dark chocolate and cocoa powder are wealthy in flavonoids. This compound helps relax blood vessels, lowering blood pressure. Flavonoid-rich cocoa improves several markers of heart health in the short term, including lowering blood pressure. For the strongest effect, use non-alkaline cocoa powder, which is very high in flavonoids and contains no added sugars.
Cut down on sugar
Brought sugar may have an immediate impact on growing blood stress. A 2014 review in the journal Open Heart argues that high dietary intake of added sugars can be strongly and directly linked to high blood pressure.
Cut down on processed foods
Most of the extra salt is found in processed foods. Cutting out – or even better, cutting out – processed foods will help reduce your consumption of salt, sugar, and refined carbohydrates. All of these can be a way to lower high blood pressure.
The effect of sodium intake on blood pressure varies between groups of people. In trendy, restriction sodium to two,300 milligrams (mg) a day or much less. Choose low-sodium alternatives to foods and drinks. Reduce consumption of processed, processed foods. Most of the sodium is added during processing.
The way to lower high blood pressure is to stop smoking. Each cigarette smoked raises blood pressure for a few minutes after finishing smoking. Quitting smoking helps lower blood pressure.
Cut down on alcohol
Drinking extra than mild amounts of alcohol can definitely increase blood stress. Reducing or stopping drinking alcohol can help lower blood pressure.
Cut back on caffeine
Caffeine can increase blood pressure by up to 10 mm Hg in people who rarely consume it. Avoid consuming excessive caffeine every day.
Another important way to lower high blood pressure is to avoid stress. Chronic stress can lead to high blood pressure. Take the time to reflect onconsideration on what causes you to sense confused. After knowing what causes stress, consider how stress can be eliminated or reduced.
Get enough sleep
Blood pressure usually drops during sleep. Disrupted sleep will affect blood pressure. People who experience sleep deprivation, especially those in middle age, have an increased risk of high blood pressure. Try to set a regular sleep schedule, spend time relaxing at night, exercising during the day, avoiding naps, and making the bedroom as comfortable as possible.
Blood pressure monitor
How to lower high blood pressure that is no less important is to monitor blood pressure numbers. Regular blood pressure monitoring can help treat hypertension. Regular visits with the doctor is also the key to controlling blood pressure.
At the same time as those behaviors also can be “pressure reduction techniques,” meditation and deep breathing deserve specific mention.Both meditation and deep breathing can spark off the parasympathetic anxious system. This system works when the body relaxes, slows down the heart rate, and lowers blood pressure.
Yoga, which usually involves breathing control techniques, postures, and meditation, is also effective in reducing stress and blood pressure.