How to lower blood pressure on your own

Hypertensive patients can assist in lowering blood pressure by adjusting their diet, exercising regularly, controlling their weight, limiting sodium intake, and maintaining psychological balance. Elevated blood pressure may be related to genetics, high salt diet, obesity, mental stress, chronic kidney disease, and other factors, usually manifested as symptoms such as dizziness, palpitations, and chest tightness.

1. Adjust diet

Consume 500 grams of fresh vegetables and 200 grams of fruits daily, and prioritize potassium rich foods such as spinach and bananas. Reduce high-fat foods such as fatty meat and animal organs, and replace some cooking oil with olive oil. Moderate consumption of deep-sea fish such as salmon, which is rich in omega-3 fatty acids, helps improve vascular elasticity. Avoid pickled foods and processed meats, which have a high sodium content.

2. Regular Exercise

Engage in 5 30 minute moderate intensity aerobic exercises per week, such as brisk walking, swimming, or cycling. During exercise, the heart rate should be controlled at around 60% of the maximum heart rate, which can be estimated by subtracting age from 220. Avoid exercising during the peak morning blood pressure period, and it is recommended to choose the afternoon or evening. Before and after exercise, it is necessary to fully warm up and relax to avoid sudden and intense activity that can cause blood pressure fluctuations. When the body mass index exceeds 24, a weight loss plan should be developed to reduce weight by 2-4 kilograms per month through a combination of diet and exercise. The key is to reduce waist circumference, which should be controlled below 90 centimeters for men and 85 centimeters for women. To avoid malnutrition caused by excessive dieting, one can adopt a small and frequent meal plan. Regularly monitor weight changes and establish healthy weight management habits.

4. Limit the intake of sodium salt

to no more than 5 grams of salt per day, equivalent to the amount of a beer bottle cap. Use a limited salt spoon when cooking to avoid adding salt repeatedly. Read food labels and be wary of hidden salts such as soy sauce, MSG, and other seasonings. Try replacing some salt with natural spices such as scallions, ginger, garlic, lemon juice, etc. Gradually adapting to a low salt diet usually increases taste sensitivity after 2-4 weeks.

5. Psychological Balance

Relieves stress through meditation, deep breathing, and other methods, practicing for 10-15 minutes every day. Ensure 7-8 hours of high-quality sleep, avoid staying up late and excessive fatigue. Cultivate soothing interests in calligraphy, gardening, etc., and shift attention. If necessary, seek professional psychological counseling and learn emotional management skills. Avoid being in a state of tension for a long time and maintain an optimistic and positive attitude. Hypertensive patients need to measure their blood pressure at regular intervals in the morning and evening, and record it. They should choose a certified upper arm electronic blood pressure monitor. Sit still for 5 minutes before measurement, avoid smoking, drinking coffee, and vigorous activity. If the blood pressure exceeds 140/90mmHg for three consecutive days or if symptoms such as severe headache and blurred vision occur, seek medical attention immediately. Follow the doctor's instructions for medication and do not adjust the dosage on your own. Regularly check liver and kidney function and electrocardiogram. Pay attention to keeping warm and avoiding blood vessel spasms caused by cold water stimulation. Smoking cessation and alcohol restriction: Men should consume no more than 25 grams of alcohol per day, and women should consume no more than 15 grams.