5 easy ways to reduce high blood pressure without taking medicine

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Another health problem that many Thai people suffer from is “ high blood pressure ” which is often found in working age people until old age. People who weigh more than the standard and people with inappropriate eating habits

Although it is a very common symptom And it is one of the ทางเข้า ufabet causes of other dangerous diseases. But actually there is a simple way. that can be followed and can actually help reduce blood pressure You may not always have to rely on specific medicines. Let’s share.

5 easy ways to reduce high blood pressure without taking medicine

5 easy ways to reduce high blood pressure without taking medicine

  1. Measure blood pressure every day

We can measure our blood pressure ourselves. With blood pressure monitors available at reliable pharmacies. Having a blood pressure monitor at home It can indicate long-term complications better than measuring blood pressure at the hospital. And our lives are often at home more regularly. Measuring blood pressure at home will be an indicator of a person’s blood pressure. That’s better.

Blood pressure should be measured daily, twice a day, when waking up in the morning (1 hour after waking up) and at bedtime. (If anyone is taking medicine to treat high blood pressure symptoms Measure your blood pressure before taking medicine, both after waking up and before going to bed.)


Another important factor that will help your blood pressure return to normal. Exercising regularly It will help blood pressure return to normal. By exercising appropriate for people with high blood pressure. Is exercise for the heart (cardio), exercise that makes the heart beat faster. Feeling short of breath during exercise such as brisk walking, jogging, cycling, swimming, aerobics, etc.

For people who have never exercised, are in the elderly, or weigh much more than the standard. Recommended brisk walking Or aerobics in easy, gentle positions to feel a little tired. Not too tired It is recommended to exercise for at least 30 minutes, 3-5 days per week, or 150 minutes per week.

If your blood pressure exceeds 180/100 mm Hg. You should avoid exercise and always consult your doctor first. Including patients with other congenital diseases such as cardiovascular disease, diabetes, and others, should consult with a doctor about appropriate exercise methods again.

3.Reduce salty foods Eat more fruits and vegetables

Salty food is found in general Thai food that is heavily seasoned with salt, such as papaya salad, various salads, fish curry, or other menu items. Including food that has a lot of seasoning sauce added, such as Sukiyaki, and ready-made food such as instant noodles, ham, sausage, canned fish, frozen food, pickled food, etc., consumption should be reduced. and reduce added seasoning

Eating salt will make high blood pressure symptoms worse. Reducing salt means reducing sodium salt to less than 2 grams per day, which is equivalent to 1 spoonful of table salt per day, or if you compare it to soy sauce, seasoning sauce. Fish sauce will be about 4 spoons per day.

In addition to reducing saltiness You should eat more vegetables and fruits instead, in the amount of 20-30 grams per day, which can help reduce high blood pressure. But if you are a patient with kidney disease Again, you should consult your doctor about which fruits and vegetables you should eat.

4.Quit smoking, reduce alcoholic beverages

Smoking and drinking alcoholic beverages This makes high blood pressure worse as well. It also increases the risk of dangerous complications that may follow.

For some people who are unable to quit drinking and smoking immediately You should seek advice from a doctor. Because at present We offer both occupational therapy and substance replacement medicine. That helps reduce symptoms during quitting alcohol and smoking.

5.Take medicine as prescribed by the doctor See the doctor at every appointment.

For anyone who has already received treatment for high blood pressure with a doctor. You should take your medicine regularly and on time. and go see the doctor at every appointment for the doctor to evaluate the symptoms and receive proper treatment according to symptoms