What has the best effect on lowering blood pressure

The main ways to effectively lower blood pressure include dietary regulation, regular exercise, weight control, limiting sodium intake, and following medical advice. Hypertensive patients need to choose appropriate methods according to their own situation, and if necessary, undergo comprehensive treatment under the guidance of a doctor.

1. Dietary regulation

Hypertensive patients can increase their intake of foods rich in potassium and calcium, such as bananas, spinach, broccoli, and other vegetables and fruits, which can help promote sodium excretion. Moderate consumption of deep-sea fish such as salmon contains omega-3 fatty acids that are beneficial for vascular health. Reduce the intake of high-fat and high sugar foods to avoid increasing the burden on blood vessels.

2. Regular Exercise

Doing 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc., can effectively improve vascular elasticity. During exercise, it is important to take gradual steps to avoid sudden increases in blood pressure caused by intense physical activity. It is recommended to exercise in the afternoon or evening to avoid the risk of high blood pressure during the morning rush hour.

3. Weight Control

When the body mass index exceeds 24, appropriate weight loss should be achieved. Losing 1 kilogram of weight can reduce systolic blood pressure by 1-2 millimeters of mercury. Controlling waist circumference within 90 centimeters for males and 85 centimeters for females through reasonable diet and exercise can significantly improve hypertension caused by metabolic abnormalities.

4. Limit sodium intake

Daily salt intake should be controlled within 5 grams, avoiding high sodium foods such as pickled and processed foods. When cooking, vinegar, lemon juice and other seasonings can be used to replace some salt and gradually adapt to a low salt diet. Pay attention to the intake of invisible salt, as seasonings such as soy sauce and monosodium glutamate also contain high levels of sodium.

5. Medication according to medical advice

For patients with grade 2 or above hypertension, doctors may prescribe antihypertensive drugs such as valsartan capsules, amlodipine besylate tablets, hydrochlorothiazide tablets, etc. Drugs with different mechanisms of action can be used in combination, but strict adherence to medical advice is required and dosage adjustment is not allowed. Blood pressure changes should be monitored regularly during medication. In addition to taking the above measures, hypertensive patients also need to maintain a good sleep schedule, avoid staying up late and overworking. Quit smoking and limit alcohol consumption, with a daily alcohol intake of no more than 25 grams for males and 15 grams for females. Learn to regulate emotions and relieve stress through meditation, deep breathing, and other methods. Regularly monitor blood pressure and record it. If any discomfort symptoms such as dizziness or headache occur, seek medical attention promptly. Pay attention to the impact of seasonal changes on blood pressure and take measures to keep warm in winter. Establish health records, regularly conduct blood lipid, blood glucose and other indicator tests, and comprehensively manage cardiovascular health risks.