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Simple Ways to Reduce Blood Pressure

If left without treatment, high blood pressure can make you more at risk of developing dangerous diseases, such as heart problems and strokes. But don't panic! You don't need to be confused, because there are simple ways you can do to lower your blood pressure.

High blood pressure or hypertension is closely related to daily habits, such as diet, sleep, and physical activity. In addition to taking medicines from doctors, an easy way to reduce blood pressure is to change habits to be healthier.

Apply a Healthy Lifestyle

There are several healthy habits that you can apply everyday to help lower blood pressure, including:

1, Exercise regularly

Exercise and active movement can strengthen the heart muscle thereby reducing pressure on blood vessels and also lowering blood pressure. Your blood flow also becomes smoother. You are advised to exercise or move actively 3-4 times per week, each 30 minutes or equivalent to 150 minutes per week.

2. Active move

Actively moving not just exercising. You have counted active moves by increasing physical activity, such as walking, climbing stairs, clearing houses, cycling, or washing cars. These activities need to be carried out at least half an hour every day.

3. Quit smoking

For blood vessels to be healthier, you are encouraged to stop smoking. Smoking can cause damage to blood vessel walls, inflammation, and narrowing of arteries.

All of these factors cause blood pressure to increase gradually. In fact, passive smoking or people who are often surrounded by cigarette smoke can also experience hypertension in the future.

4. Get enough rest, stay away from alcohol, and limit caffeine

Blood pressure in people who often experience sleep disorders, consume alcohol, and consume caffeine, tends to be higher. So, let's make it a habit to make ends meet, by sleeping 7-9 hours a day. One more, keep away from alcohol and limit the caffeine found in coffee, chocolate, or energy drinks.

5. Reduce salt consumption

Salt contains sodium, which if consumed in excess can increase the risk of hypertension. In fact, about 75% of excess sodium consumption comes from packaged foods and food outside the home.

In order to stabilize blood pressure, you are recommended to cook and arrange the appropriate cooking ingredients yourself. Limit salt intake to less than 1.5 grams per day.

Read Also : Which is more danger: most sugar or salt?

6. Reduce refined carbohydrates

Reducing consumption of refined carbohydrates, such as white rice and bread, has been shown to reduce blood pressure, even more effectively than low-fat diets. Instead, you can multiply protein-rich foods like fish, eggs, beef, chicken breast, beans and cheese.

7. Consume enough potassium

Eating potassium can help remove sodium out of the body. You can get it naturally from bananas, avocados, oranges, low-fat milk, fish, and vegetables such as potatoes, tomatoes and spinach. Especially for patients with kidney disease, you should consult a doctor first.

8. Manage stress well

You need to understand that not everything will go according to plan. Which must be considered, try to always manage stress well, especially when your plans do not go as expected.

Because, stress can affect emotions and blood pressure in your body. Prolonged stress can also affect your lifestyle so that it is more at risk of increasing blood pressure.

Try other types of exercise as a way to reduce high blood pressure

In addition to changing your healthy diet and taking medication, you should also balance it with regular exercise to control high blood pressure. For those of you who don't have hypertension though, exercise remains one of the keys to a lifestyle that can prevent the risk of this one disease. Moreover, the risk of high blood pressure (hypertension) can increase with age. So, what are the benefits of exercise for hypertension and what are the recommendations for safe activity choices?

What are the benefits of exercise for hypertension?

Exercise can improve heart fitness to pump blood without having to be forced to work hard. That is, the heart rate will be lower and regular. When the heart works more efficiently, the circulation of blood flow in and out of the heart will be more smooth. In the end, this can maintain the elasticity of blood vessels to reduce and stabilize blood pressure.

Not only that, regular exercise also helps you maintain a healthy weight, which is another way to control blood pressure.

Especially for people who have a history of hypertension, regular exercise can reduce the need to take blood pressure medication. Because exercise can reduce systolic blood pressure from 4-9 millimeters of mercury (mm Hg), which is as good as the benefits of taking hypertension drugs.

Remember, to keep blood pressure under control, you need to exercise regularly. It takes about one to three months to exercise regularly so that it can have an impact on your blood pressure. These benefits will generally last as long as you continue to exercise regularly.

Recommended types of exercise for hypertension

Every sport is actually just as good for controlling high blood pressure, from aerobic exercise, cardio, flexibility training, to strength training such as lifting weights. The good news is, you don't need to spend a lot of money and time on gym membership.

Just enter moderate intensity physical activity into your daily routine to be able to reap this benefit. Basically, any physical activity that increases your heart rate and breathing is considered a sport for good hypertension.

Read Also : 5 Tips to breathe properly to make your body healthier

Examples of simple exercises that you can do to control blood pressure are:

  • Go up and down the stairs
  • On foot
  • Jogging
  • Cycling
  • Swim
  • Dance

Apart from a few points above, taking time to calm your mind and diligently practicing breathing is also important to keep your blood pressure normal. You can use your free time to do fun things, such as taking a walk with family, playing with children or chatting with friends.

For some people, lifestyle changes alone are not enough to keep blood pressure under control. They also have to take blood pressure-lowering drugs regularly. If you get a medicine from a doctor, don't stop taking it, while still applying a healthy lifestyle as above.



1. Bolívar J. J. NCBI (2013). Essential hypertension: an approach to its etiology and neurogenic pathophysiology.

2. Mayo Clinic (2019). 10 ways to control high blood pressure without medication.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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