How to lower blood pressure below normal

Reducing blood pressure to the normal range requires three aspects: lifestyle adjustments, medication treatment, and regular monitoring. Healthy diet, moderate exercise, stress relief, and medication adherence to medical advice are key to controlling blood pressure.

1. Healthy diet. Reducing salt intake is an important measure to control blood pressure, and it is recommended to consume no more than 5 grams of salt per day. Adding foods rich in potassium, magnesium, and calcium, such as bananas, spinach, milk, etc., can help lower blood pressure. Avoid high-fat and high sugar foods and choose healthy ingredients such as whole grains, vegetables, and fruits. Adopting the DASH diet, which is a dietary pattern rich in fruits, vegetables, low-fat dairy products, whole grains, fish, poultry, beans, nuts, and seeds, has been proven to effectively lower blood pressure.

2. Exercise moderately. Doing 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc., can help lower blood pressure. Strength training 2-3 times a week can enhance heart function and improve vascular elasticity. Relaxation exercises such as yoga and tai chi can also help lower blood pressure by regulating breathing and relaxing the body and mind to alleviate stress.

3. Reduce stress. Long term stress can lead to elevated blood pressure, so learning relaxation techniques is important. Deep breathing, meditation, and progressive muscle relaxation can effectively relieve stress. Maintaining good sleep habits and getting 7-9 hours of high-quality sleep every night can help maintain stable blood pressure. Cultivating hobbies and maintaining good relationships with family and friends can also help alleviate psychological stress.

4. Drug therapy. If blood pressure still does not meet the standard after lifestyle adjustments, antihypertensive drugs should be used under the guidance of a doctor. Common medications include diuretics such as hydrochlorothiazide, calcium channel blockers such as amlodipine, and angiotensin-converting enzyme inhibitors such as enalapril. Medication should be taken according to medical advice, and dosage should not be arbitrarily increased or decreased or discontinued. Regularly monitor blood pressure, record changes, and communicate with doctors in a timely manner to adjust treatment plans.

5. Regular monitoring. Regularly measure blood pressure at home using an electronic blood pressure monitor to understand the trend of blood pressure changes. It is recommended to measure at a fixed time every day, such as after waking up in the morning and before going to bed at night. Record the measurement results and provide them to doctors for reference during follow-up visits. Regular physical examinations, including checks on blood lipids, blood sugar, and other indicators, to comprehensively assess cardiovascular health risks. Lowering blood pressure to the normal range requires long-term persistence. Through a healthy lifestyle, necessary medication treatment, and regular monitoring, blood pressure can be effectively controlled and the risk of cardiovascular disease can be reduced. Monitoring changes in blood pressure and adjusting treatment plans in a timely manner are important measures to maintain cardiovascular health.