How to lower blood pressure to normal

Reducing blood pressure to the normal range requires comprehensive management from various aspects such as lifestyle, diet, and medication. Long term adherence to healthy lifestyle habits and necessary medication treatment are key to controlling blood pressure.

1. Adjust lifestyle: Maintain a regular schedule, avoid staying up late, and ensure that you get 7-8 hours of sleep every day. Reduce mental stress and relax the body and mind through meditation, deep breathing, or yoga. Quit smoking and limit alcohol consumption. Smoking and excessive drinking can both lead to elevated blood pressure. It is recommended to completely quit smoking, with a daily alcohol intake of no more than 25 grams for men and 15 grams for women.

2. Reasonable diet: Adopt a low salt diet, control the daily salt intake below 5 grams, and avoid high salt foods such as pickled foods and processed foods. Adding foods rich in potassium, magnesium, and calcium, such as bananas, spinach, milk, etc., can help lower blood pressure. Reduce the intake of saturated fat and cholesterol, choose vegetable oil instead of animal oil, and eat more high-quality protein such as fish and beans. 3. Moderate exercise: Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Exercise helps to reduce weight, improve vascular elasticity, and thus lower blood pressure. Strength training can also assist in reducing blood pressure. It is recommended to do it 2-3 times a week, but excessive exertion or holding your breath should be avoided.

4. Medication therapy: For patients with hypertension, doctors may prescribe antihypertensive drugs. Common medications include diuretics such as hydrochlorothiazide, calcium channel blockers such as amlodipine, and angiotensin-converting enzyme inhibitors such as enalapril. Medication should follow medical advice, regularly monitor blood pressure, and adjust medication dosage in a timely manner.

5. Regular monitoring: It is recommended to measure blood pressure regularly every day and record the data for doctors to evaluate the treatment effect. When self testing blood pressure at home, it is necessary to choose a suitable time and environment, maintain a quiet and relaxed state, and avoid measuring immediately after intense exercise or emotional fluctuations. Long term control of blood pressure requires comprehensive management, combined with a healthy lifestyle and necessary medication treatment, while regularly monitoring changes in blood pressure. If blood pressure continues to rise or symptoms such as dizziness and headache occur, seek medical attention promptly and adjust the treatment plan. Through scientific management, most patients can control their blood pressure within the normal range and reduce the risk of cardiovascular and cerebrovascular diseases.