7 Ways to Lower High Blood Pressure and Essential Dietary Habits to Follow

These days, you need to manage not only blood sugar levels but also blood pressure effectively.

Naver Knowledge Encyclopedia defines hypertension as a condition in adults aged 18 and older where the systolic blood pressure is 140 mmHg or higher or the diastolic blood pressure is 90 mmHg or higher.

I was surprised to learn that there are cases where the cause of high blood pressure is well understood, but also cases where it is not. I also realized for the first time that the fundamental cause of hypertension is not clearly understood.

However, we all know that hypertension often develops due to family history, dietary habits, and similar issues.

Let's learn about and prevent the 7 ways to lower high blood pressure.

7 Ways to Lower High Blood Pressure

1. Eating lightly (low-sodium diet)

The factor that determines blood volume is not water but salt. When the concentration of salt in the blood increases, it causes water to be absorbed, resulting in an increase in blood volume and a rise in blood pressure.

2. Healthy diet

A healthy diet minimizes carbohydrate intake and increases protein consumption. In particular, carbohydrates sharply raise blood sugar levels, increasing the risk of metabolic syndrome and hypertension. Additionally, animal-based proteins can increase the risk of adult diseases and contribute to obesity. Please try to primarily consume the healthy plant-based proteins listed below.

3. Prohibition of alcohol consumption

Usually, you can experience high blood pressure the day after drinking alcohol. While some say that a light drink like a glass of wine may actually be good for hypertension, excessive drinking is generally problematic.

4. Maintaining a healthy weight

Losing about 5 kg of weight can lower systolic blood pressure by approximately 5 mmHg. Overweight and obesity put stress on the blood vessels and are factors that worsen hypertension.

5. Regular exercise

It is recommended to do more than 150 minutes of aerobic exercise that makes you sweat each week. Such regular physical activity has the effect of lowering blood pressure.

6. Quit smoking

Hypertensive patients have a higher risk of cardiovascular and cerebrovascular diseases. Adding smoking to this situation becomes extremely dangerous. Since smoking is entirely harmful, it is highly recommended to quit smoking if your health is poor.

7. Regular intake of blood pressure medication

Blood pressure medication can have various side effects, but it is effective in immediately lowering the symptoms of hypertension.

Source: Healthy Day