How to lower blood pressure

Lowering blood pressure requires comprehensive lifestyle adjustments, combined with medication if necessary. By controlling diet, increasing exercise, managing stress, and regularly monitoring blood pressure, blood pressure levels can be effectively lowered.

1. Dietary adjustments are an important method for lowering blood pressure. Reduce sodium intake and keep the daily salt intake below 5 grams. Increase foods rich in potassium, magnesium, and calcium, such as bananas, spinach, milk, etc. Adopting the DASH dietary pattern, consuming more whole grains, vegetables, fruits, low-fat dairy products, and reducing the intake of red meat, sweets, and sugary drinks. Avoid high-fat and high cholesterol foods, such as fried foods and animal organs. Regular exercise can help lower blood pressure. Perform 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Maintain a heart rate between 60% and 70% of the maximum heart rate during exercise. Perform strength training 2-3 times a week for 20-30 minutes each time, with a focus on exercising the major muscle groups. Increase activity levels in daily life, such as walking to and from work, climbing stairs, etc.

3. Stress management is crucial for blood pressure control. Learn relaxation techniques such as deep breathing, meditation, yoga, etc. Ensure adequate sleep, 7-9 hours per night. Cultivate hobbies and interests, such as reading, painting, music, etc., to relieve stress. Establish good social relationships and maintain communication with family and friends. Seek professional psychological counseling assistance when necessary.

4. Regular monitoring of blood pressure is key to evaluating control effectiveness. Self test blood pressure at home, once in the morning and once in the evening, and record the measurement results. Regularly visit the hospital for 24-hour dynamic blood pressure monitoring. Understand the goal of blood pressure control. The general population should be controlled below 140/90mmHg, and diabetes patients should be controlled below 130/80mmHg. Adjust the treatment plan according to the doctor's advice.

5. Drug therapy is an important means of controlling blood pressure. Common antihypertensive drugs include diuretics, calcium channel blockers, angiotensin-converting enzyme inhibitors, angiotensin II receptor antagonists, etc. Choose the appropriate drug combination based on individual circumstances. Take medication on time and do not stop or adjust the dosage arbitrarily. Pay attention to adverse drug reactions such as hypotension, cough, edema, etc., and communicate with a doctor in a timely manner. Through the comprehensive application of the above methods, most hypertensive patients can effectively control their blood pressure levels. Adhering to a healthy lifestyle, regularly monitoring blood pressure, and cooperating with doctors for standardized treatment are key to maintaining long-term blood pressure stability. For patients with refractory hypertension or other comorbidities, further examination and personalized treatment are needed.