Reduce sodium
Reducing salt is one of the important changes to help control blood pressure. Sodium causes the body to retain water, increasing pressure on blood vessel walls and the heart.
To limit sodium, you can adopt a DASH diet with plenty of green vegetables, fruits, whole grains and nuts, while reducing red meat, processed foods and sugary foods.
Drink enough water
Maintaining sufficient water helps blood vessels function effectively and supports blood pressure regulation. Make it a habit to carry a water bottle with you, drink it regularly throughout the day and can use a reminder app to monitor the amount of water intake into the body.
Get enough sleep
The quality of sleep directly affects blood pressure. When sleeping deeply, blood vessels dilate and the body reduces the secretion of stress hormones, thereby helping blood pressure drop naturally.
To sleep better, maintain a fixed bedtime and wake-up time every day, including weekends. At the same time, limit caffeine at the end of the day and avoid high-intensity exercise too close to bedtime so that the body has time to relax.
