When combined properly, they not only naturally lower blood pressure, but also protect the heart, kidneys and brain.
Method of controlling blood sugar and blood pressure without drugs
You can stabilize both your blood sugar and blood pressure without taking medication. It all started with simple and practical habits.
Diet, physical activity, sleep, and even daily salt intake can make a big difference, which is the way to control blood pressure without taking medication.
Nutrition plays an important role in the plan to reduce blood pressure without drugs
The DASH diet along with consuming lots of vegetables, fruits and whole grains can help reduce blood pressure. Eat DASH (Dietary Approaches to Stop hypertension) is a healthy diet that focuses on eating lots of fruits, vegetables, whole grains, low-fat dairy products, lean meat, fish, poultry and nuts to help reduce and control high blood pressure.
According to nutritionists, you are likely to have a maximum of 11 mmHg of low blood pressure by following this diet.
Increasing potassium through foods such as bananas, potatoes and green vegetables can bring added benefits, reducing about 4-5 mmHg.
Reducing salt intake is also a simple but most effective way to control blood pressure
One study found that reducing sodium intake to 500 mg per day for just one week can help reduce blood pressure by 6 to 8 mmHg.
The World Health Organization (WHO) also recommends that limiting salt to 4.4 g per day can lead to a reduction of about 5/3 mmHg in people with high blood pressure.
Replacing salt with potassium-containing mixed-use salt also has positive benefits.
One study has shown that this salt has the ability to reduce atrophy by 7 mmHg and atrophy by 2 mmHg.
Proper exercise is necessary to control blood pressure
Nutritionists recommend maintaining about 150 minutes of aerobic exercise per week, which can help reduce blood pressure by 5 to 8 mmHg.
Proper exercise is also considered one of the natural measures to control blood pressure.
In addition, bone strength training, such as light weight training several times a week, also helps stabilize blood pressure and blood sugar levels.
Maintaining a stable weight to control blood pressure at a reasonable level is very important.
Every kilos lost can help lower blood pressure by about 1 mmHg, and reducing waist circumference also contributes significantly to reducing this condition.
Limit alcohol consumption and quit smoking
Moderate alcohol consumption (1 glass for women, 2 glasses for men) has the ability to reduce blood pressure by a maximum of about 4 mmHg.
In addition, quitting smoking not only improves blood vessel health but also helps reduce the risk of cardiovascular diseases in the long term.
Get enough sleep and reduce stress
Lack of sleep can increase blood pressure. A good and regular sleep of 7 to 8 hours a night helps stabilize blood pressure.
Taking advantage of relaxation methods such as deep breathing, meditation or brisk walking has been shown to have a positive effect in lowering blood sugar and blood pressure (according to the World Health Organization).
4-week plan you can do:
Week 1: Record your diet and activities. Reduce salt intake, add vegetables and fruits.
Week 2: Start applying the DASH method. Increase consumption of fruits and vegetables.
Week 3: Add aerobic exercises (fast walking). Reduce alcohol and quit smoking if you have a habit of smoking.
Week 4: Improve sleep quality and manage stress. Continue to regulate blood sugar stably. Research shows that reducing salt can help lower blood pressure in certain age groups.
The current global trend encourages a focus on lifestyle, including diet, physical activity, limiting alcohol use, quitting smoking and ensuring adequate sleep. These are considered natural measures to control blood pressure.
You can regulate your blood sugar and blood pressure levels through specific and clear actions that are free of the need for medication.
Slow but steady, if you have a reasonable plan, you will be able to control the numbers. The key is to start and persevere in implementation. Maintain small changes to achieve big results.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
