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5 Best Ways To Lower High Blood Pressure

5 Best Ways To Lower High Blood Pressure
5 Best Ways To Lower High Blood Pressure (Pixabay)

In hypertension, the blood flowing through the blood vessels expands and contracts repeatedly according to the pumping of the heart. When this blood pressure rises above the normal range, it is called hypertension. Hypertension is defined as a systolic blood pressure of 140 mmHg or higher, a diastolic blood pressure of 90 mmHg or higher, or both.

A single diagnosis cannot determine whether you have high blood pressure, and you need to have your blood pressure tested at least twice on different days. One thing to be aware of is that if you drink coffee right after exercise, the level will not come out properly after smoking. In my case, my parents have high blood pressure and diabetes, so I always manage my blood pressure medication and diet, so I’m going to talk about how to lower blood pressure based on the guidelines for preventing and managing high blood pressure recommended by the American Academy of Cardiology (ACC)!

1. Lose Weight

Obesity can increase the cause of high blood pressure five times, and there is a study that 2/3 of the causes of high blood pressure are due to obesity, so there is a correlation. If you lose 10 kg of body weight, your blood pressure will drop by 10 to 15 mmHg on a systolic basis. However, if you lose weight too suddenly, the liver level may rise, so it is also difficult for me to say that you should not lose weight too quickly. Need to subtract, but not too quickly? Eh!!?

2. Low-sodium diet

To present a treatment method for high blood pressure with a perfect level of evidence so far is the need for a low-salt diet. There is no objection, hypertensive patients should eat a low-salt diet. What you can do in your life is a very natural story. Make the broth less salty, eat less broth itself, avoid ramen, ham, and sausage, do not add salt or soy sauce to food, and eat less salty foods such as salted fish and jjangachi. Cut down on fast food and other foods, and make kimchi less salty.

3. Increase your potassium intake

For every 1mg/kcal increase in sodium intake, the diastolic blood pressure rises by 0.21mmhg, and every 1mg/kcal increase in potassium intake decreases systolic blood pressure by 1.01mmhg. In other words, increasing your potassium intake will help flush out sodium. Therefore, reducing sodium intake and increasing potassium intake is helpful.

However, it is not recommended to consume potassium as a medicine, and it is recommended to avoid chronic kidney disease, which has a problem with potassium excretion, or those taking ACEI or ARB. I think it would be good

4. Exercise

It is recommended to combine anaerobic exercise with aerobic exercise as the basis. It is recommended to do at least 30 minutes a day at least 3 times a week. (There are hoops, jumping rope, swimming, running, etc.) However, people with blood pressure of 120 to 200 are not recommended to exercise because blood pressure rises during exercise and can be dangerous. It is recommended when your blood pressure drops to at least 100-160 or less after losing weight while taking blood pressure medication while adjusting your diet.

5. Reduce your alcohol intake

It is not recommended to completely abstain from alcohol, and it is recommended that men should drink no more than 2 drinks and women should drink no more than 1 drink. My parents always said that about one glass of alcohol is good for the body, but such a statement is already accepted as a paradox. If you search on Google that even a glass of alcohol is not good for your body, you will find it right away. Not only for patients with high blood pressure, but also for the sake of health, I think there is no choice but to stop drinking alcohol.

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I love to research and am willing to spend hours to dig into every niche and nook to find something that other people have missed. My articles contain those nuggets of information resulting from my many treasure hunts.