According to the American Heart Association, brisk walking for about 30 minutes a day is one of the simple ways to help lower blood pressure. Regular physical activity helps the heart pump blood more effectively, reduce pressure on blood vessel walls and support weight control, a factor closely related to high blood pressure.
Reducing salt intake is an important change. He recommends that adults prioritize fresh food, limit processed foods because they are a large source of sodium, which can easily cause high blood pressure.
Besides diet, sleep also plays an important role. Many studies show that sleeping 7-9 hours each night helps the body regulate blood pressure, reduce stress and support cardiovascular health. Conversely, prolonged sleep deprivation can increase the risk of high blood pressure and cardiovascular events.
In addition, people with high blood pressure should maintain the habit of checking blood pressure at home, limit alcohol, quit smoking and learn how to control stress through meditation, deep breathing or relaxation activities.
According to experts, maintaining many good habits at the same time will bring clearer results than just focusing on one measure. If blood pressure is frequently high or symptoms such as severe headache, chest pain, shortness of breath appear, patients need to go to a medical facility for examination and timely treatment.
