Prolonged high blood pressure increases the risk of stroke, heart disease, and kidney disease. In addition to prescribed medication, certain daily habits can also help manage blood pressure.

Reduce salt intake

High salt intake causes the body to retain water, increasing fluid volume in circulation and putting extra pressure on blood vessel walls, which can raise blood pressure. Reducing dietary sodium is a beneficial lifestyle change for individuals with high blood pressure.

The DASH (Dietary Approaches to Stop Hypertension) diet is a choice recommended by many experts. This diet prioritizes vegetables, fruits, whole grains, nuts, and limits red meat, sugar, and high-sodium foods.

Individuals with high blood pressure should consult their doctor about appropriate sodium intake. Eatingwell recommends that people with high blood pressure consume less than 1,500 mg of sodium daily. Reducing salt means not only using less fish sauce, salt, or seasoning powder when cooking but also cutting down on processed foods, restaurant meals, processed meats, and certain sauces. These foods can contain high amounts of hidden sodium.

Drinking enough water helps maintain blood volume and supports blood pressure control. Illustration: Anh Ngoc

Drink enough water

Dehydration can impair the blood vessels' ability to maintain normal dilation. Healthy adults should aim for 1,8-2 liters of water daily. However, actual water needs vary by age, gender, weather, activity level, and water intake from food.

Plain water is the primary source of hydration; however, vegetables, fruits, and other water-rich foods also contribute to the body's fluid needs. Individuals with heart failure or certain other medical conditions who need to restrict fluid intake should not arbitrarily increase their water consumption. These cases require following a doctor's guidance.

Adequate and quality sleep

During sleep, blood pressure typically decreases as blood vessels relax and stress-related hormones decline. Conversely, sleep deprivation or irregular sleep schedules are linked to an increased risk of high blood pressure.

According to Healthline, adults should aim for at least 7 hours of sleep each night and maintain relatively consistent bedtimes and wake-up times. Limiting caffeine late in the day, exercising during the day, and avoiding intense workouts close to bedtime can also help improve sleep quality.

Notably, individuals who get enough sleep but frequently snore loudly, stop breathing, or wake up multiple times should consult a doctor to assess the risk of sleep apnea. This condition is closely linked to high blood pressure and may require specific treatment.

People with high blood pressure do not need to change all habits at once; they can start with one specific action. For example, reducing one high-salt dish, placing a water bottle in a visible spot, or maintaining a fixed bedtime. Once the first habit is established, other changes can be gradually added.

While these measures are beneficial, they do not replace prescribed medication or physical activity. Individuals diagnosed with high blood pressure should continue to take their medication as directed, monitor their blood pressure, and maintain appropriate exercise.

Bao Bao (Compiled)