Reducing blood pressure is not an impossible task, but this problem can be avoided and treated as well. Here are the most important tips and advice for lowering high blood pressure in this article.
High blood pressure, also called the silent killer, is a major problem closely linked to heart disease, stroke, kidney failure, and early death.
Here, we would like to stress that lowering blood pressure is not an impossible task. There are many ways in which blood pressure can be reduced. Usually, the focus is on two main methods, which are lifestyle changes and medications. What are the most important tips to effectively reduce high blood pressure?
Top tips for lowering high blood pressure
Here are the most important tips to reduce high blood pressure and help control it to prevent its complications on health:
1. Lose excess weight and control your waist circumference
Losing weight is one of the most important tips for lowering high blood pressure and the most effective lifestyle changes to control blood pressure, increase the effectiveness of blood pressure-lowering medications, and thus reduce the amount of medication that you have to take.
In addition to losing weight, the waist circumference should be monitored, as the recommended circumference for men is less than 102 centimeters and for women is less than 88 centimeters.
2. Quit smoking
Immediate cessation of smoking and avoidance of passive smoking brings effective results in reducing high blood pressure and returning it to normal levels, as nicotine in tobacco and its products leads to an immediate rise in blood pressure and also affects up to an hour after smoking.
3. Follow an appropriate diet
Adherence to a special and appropriate diet helps to lower blood pressure, especially the DASH diet or the high blood pressure diet (DASH diet).
This diet includes foods rich in dietary fiber, including fruits and vegetables, whole grains, and low-fat milk products, as well as keeping saturated fats and cholesterol in food reduced.
4. Reducing sodium in food
The amount of sodium or salt in food should be reduced so that the maximum level of sodium for consumption by people with high blood pressure is 1500 milligrams per day is very important.
For people without high blood pressure, the maximum consumption level is up to 2,300 milligrams per day, which is equivalent to one teaspoon of salt.
5. Exercise
This is one of the most important tips for lowering high blood pressure, as a physical activity should be done for half an hour to an hour a day most days of the week.
The effect of physical activity on lowering blood pressure is rapid, and for people who have not exercised previously, the drop can be noticed within a few weeks, and it is preferable to coordinate the exercise program with a specialized medical authority.
6. Avoid or reduce alcohol
Limit alcohol consumption to one drink per day for women and two drinks per day for men. For regular drinkers, balanced amounts may contribute to lower blood pressure.
As for people who have not drunk alcohol before, the risks inherent in consuming alcohol outweigh the benefits, and therefore it is advised not to start consuming alcohol.
Consuming large amounts of alcohol causes blood pressure to rise dramatically, and may also reduce the effectiveness of blood pressure medications.
7. Reduce caffeine
Although the role of caffeine in high blood pressure has not been proven with certainty, the harm of caffeine can be examined personally.
If a blood pressure test half an hour after drinking coffee shows a rise of 5 to 10 mm Hg, then this also means that caffeine appears to raise your blood pressure.
In any case, it is recommended not to consume more than 200 milligrams of caffeine per day, which is the amount usually found in two cups of coffee.
8. Improving the psychological state
Reducing stress and stress by various calming methods has very significant positive effects on lowering high blood pressure, including deep breathing, walking, and reading a book.
9. Attention to regular check-ups
Awareness of lower blood pressure and frequent visits to the doctor help in the early detection of high blood pressure as well as the best treatment for those with this problem.
10. Adhere to the prescribed medications
This is one of the most important tips for lowering high blood pressure, and there are many types of medications to lower blood pressure. In simple cases, it is sufficient to change the lifestyle only, but as the situation worsens, there is a need to add a drug treatment according to the doctor’s advice.
Pharmacotherapy may range from one medication a day to a large number of medications several times a day.
The central mechanisms by which blood pressure-lowering drugs work include relaxing blood vessels and decreasing the volume of blood that the heart pumps.