7 Ways How to Reduce Blood Pressure Effectively

A person needs to lower blood pressure if the blood pressure exceeds 130/80 mmHg. There are several ways to lower blood pressure, from living a healthy lifestyle to a special diet to taking drugs.

Normal blood pressure is around 120/80 mmHg or slightly lower. If a person’s blood pressure is above this number, then he is said to have increased blood pressure. If blood pressure rises to more than 130/80 mmHg, this condition is called high blood pressure or hypertension.

6 Ways How to Reduce Blood Pressure Effectively
6 Ways How to Reduce Blood Pressure Effectively

Several things can cause a person to experience high blood pressure, namely:

  • Elderly.
  • Hereditary factors, or have a biological family with a history of high blood pressure.
  • Rarely exercise, or have excess weight (obesity).
  • Frequently consume unhealthy foods, including drinking lots of salt.
  • The habit of smoking or consuming alcohol.
  • Often stressed.
  • Certain diseases, such as diabetes, kidney disease, thyroid disorders, and sleep apnea.

By changing lifestyles to be healthier, managing, or lowering blood pressure is not impossible. But if a disease causes hypertension, then the condition needs to be treated first to the doctor.

How to reduce blood pressure

The following are some easy steps to help lower blood pressure:

1. Reduce weight

Being overweight can make the heart work harder and cause hypertension. Therefore, cutting body weight is one effective way to control and reduce blood pressure.

If you are overweight or obese, it is recommended to lose weight until you reach your ideal weight.

2. Live a healthy diet

Eating healthy foods, such as whole grains, fruits, vegetables, and low-fat dairy products, and reducing the intake of saturated fats and cholesterol can help lower blood pressure.

Also, do not forget to also consume foods that contain potassium, such as bananas, potatoes, oranges, carrots, grapes, and spinach. Potassium is one of the nutrients that can help reduce high blood pressure. Potassium intake recommendations that need to be fulfilled are around 4500-4700 mg per day.

3. Limiting salt consumption

Sodium (sodium) is widely contained in salt, both salt in cooking, snacks, canned foods, and soft drinks. If the amount of sodium in the body is excessive, then this can increase blood pressure.

Therefore, hypertension sufferers are recommended to reduce the consumption of foods containing salt or to go on a low salt diet. Please note that adults are only advised to consume as much as 1500-2000 mg of sodium per day.

4. Exercise regularly

The recommended practice for reducing blood pressure is an exercise done for 30-60 minutes, 3-5 times a week. A task that is done automatically and consistently can lower blood pressure by 5-8 mmHg.

Some examples of good practice to lower blood pressure are walking, jogging, cycling, gymnastics, and swimming.

5. Reducing stress

Prolonged stress or too often can help increase body blood pressure. Come on, control stress so that high blood pressure comes down. You can control it by doing relaxation, yoga, meditation, or activities that you like.

6. Stop smoking and alcohol consumption

Both of these bad habits are a common cause of high blood pressure. People who smoke often are said to be more at risk for hypertension complications, such as heart disease and stroke.

So, let’s start stopping smoking and consuming alcohol to reduce blood pressure.

7. Taking drugs

To reduce high blood pressure, often also needed antihypertensive drugs . Especially if the methods above do not succeed in lowering blood pressure after more than 6 months.

However, the use of this drug should not be arbitrary and must be prescribed by a doctor. Your doctor will adjust the type and dose of antihypertensive medication according to your age, your body’s response to the drug, and the history of other illnesses you are suffering from.

Some types of antihypertensive medications that can be used to reduce high blood pressure are:

  • ACE-inhibitors, such as captopril, lisinopril, and ramipril.
  • Angiotensin-2 receptor blockers (ARB), such as candesartan, irbesartan, losartan, valsartan, and olmesartan.
  • Diuretics, such as furosemide and hydrochlorothiazide.
  • Calcium channel blockers, such as amlodipinefelodipinenifedipine, diltiazem, and verapamil.
  • Beta-blockers or beta-blockers, such as propranolol, atenolol, bisoprolol, and metoprolol.

If you have been diagnosed with hypertension, you need to check blood pressure routinely. This you can do yourself at home, using a tensimeter.

Read Also :

9 Ways to Normalize Your Blood Pressure

By living a healthy lifestyle, you can reduce high blood pressure and avoid complications. Do not also forget to see a doctor monitor your health condition regularly.

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