High blood pressure occurs when the force of blood against artery walls is too high. Over time, this excessive pressure damages blood vessels, leading to various health problems such as heart attack, stroke, vision loss, leg blockages, kidney problems, and aortic dissection.

High blood pressure sometimes has no noticeable symptoms. Regular health checkups can help detect the condition early. Patients should control their blood pressure through lifestyle changes, medication, and treatment of any underlying conditions. The following natural remedies can help lower blood pressure.

Avoid direct and secondhand smoking. Smoking is harmful to health, including blood pressure. It significantly impacts blood pressure, leading to both immediate and long-term health issues. Nicotine, a primary component of cigarette smoke, triggers the release of hormones like epinephrine and norepinephrine, causing blood vessels to constrict and heart rate to increase, thereby raising blood pressure. Quitting smoking allows the heart and blood vessels to gradually recover.

Avoid weight gain and maintain a healthy weight. Losing 5-10% of body weight can significantly help control blood pressure in overweight individuals. Everyone should aim to maintain a body mass index (BMI) between 18.5 and 24.9 for optimal cardiovascular health. Focus on gradual, sustainable weight loss through a healthy diet and regular exercise rather than drastic diets.

Avoid alcohol. While one alcoholic drink may cause a temporary increase in blood pressure, excessive or frequent drinking can lead to sustained high blood pressure. Additionally, adopting a diet low in saturated and trans fats, and rich in fruits, vegetables, whole grains, and low-fat dairy products can help stabilize blood pressure readings.

Reduce salt intake. To control high blood pressure, patients should limit their sodium intake to less than 1.5 g per day. Salt is hidden not only in cooking but also in processed foods, canned goods, and frozen meals. People with high blood pressure should limit these items and check food labels to avoid excessive sodium consumption.

Increase potassium-rich foods. Eating potassium-rich fruits and vegetables like bananas, avocados, cantaloupe, potatoes, and sweet potatoes is also beneficial. Potassium is an electrolyte that helps regulate fluid balance and nerve function, including nerve function in blood vessel walls. It can reduce tension in blood vessel walls, thereby contributing to lower blood pressure. Aim for 3.5-5 g of potassium per day, as excessive consumption can strain the kidneys in some individuals.

Increase physical activity. Exercise helps with weight loss and is one of the simplest ways to naturally lower blood pressure. Physical activity strengthens the heart, allowing it to pump blood more efficiently and reduce pressure on the arteries. People with high blood pressure should aim for 150 minutes of moderate-intensity physical activity (walking, cycling) or 75 minutes of vigorous-intensity physical activity (running) per week. Incorporating muscle-strengthening activities (weightlifting, squats) at least two days a week provides additional health benefits.

Reduce stress. Chronic stress is a potential factor contributing to high blood pressure. Yoga, meditation, muscle relaxation exercises, adequate sleep (7-9 hours per night), and mindful breathing can help promote relaxation and reduce stress.

Bao Bao (According to Medical News Today)