How to lower high blood pressure

Elevated blood pressure can be effectively controlled through lifestyle adjustments, medication treatment, and regular monitoring. Improving diet, increasing exercise, and reducing stress are key measures to lower blood pressure.

1. Dietary adjustments are an important method for lowering blood pressure. Reduce salt intake, keep the daily salt intake below 5 grams, and avoid high salt foods such as pickled foods and processed meats. Increasing potassium rich foods such as bananas, spinach, and potatoes can help balance the sodium potassium ratio in the body. Consuming more fiber rich foods such as whole grains, vegetables, and fruits can help improve vascular health. Limit alcohol intake to no more than 2 drinks per day for men and 1 drink per day for women.

2. Increasing physical activity has a significant effect on lowering blood pressure. Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, and cycling. Strength training is conducted twice a week to enhance muscle strength and improve blood circulation. Avoid prolonged sitting, get up and move for 5-10 minutes every hour, and reduce sitting time. Reducing stress is crucial for controlling blood pressure. Learn relaxation techniques such as deep breathing, meditation, and yoga for 10-15 minutes every day. Maintain good sleep habits, sleep 7-8 hours every night, and avoid staying up late. Establish a good social support system, stay in touch with family and friends, and share stress and emotions.

4. Drug therapy can effectively control blood pressure when necessary. Common antihypertensive drugs include diuretics such as hydrochlorothiazide to reduce water and sodium retention in the body. ACE inhibitors such as enalapril dilate blood vessels and lower blood pressure. Calcium channel blockers such as amlodipine relax vascular smooth muscle and lower blood pressure. Regularly monitor blood pressure and adjust medication dosage according to doctor's advice.

5. Regular monitoring of blood pressure is key to controlling blood pressure. Self test blood pressure at home, once in the morning and once in the evening, and record the data. Regularly go to the hospital for blood pressure checks to understand the trend of blood pressure changes. Maintain communication with doctors and adjust treatment plans in a timely manner.

By comprehensively adjusting lifestyle, rational medication, and regular monitoring, blood pressure can be effectively lowered and the risk of cardiovascular disease can be reduced. Adhering to healthy lifestyle habits and maintaining a positive attitude are key to long-term blood pressure control.