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World Hypertension Day 2025: Doctor approves 10 methods to easily control hypertension without medicationLose weightregular exerciseeat healthyReduce salt from foodStop drinking alcoholQuit smokingRegulate your sleepLow stressRegularly track your blood pressureControl blood sugar and cholesterol levels
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World Hypertension Day 2025: Doctor approves 10 methods to easily control hypertension without medication
Celebrated every year on 17 May, the purpose of World High blood pressure day is to raise awareness about high blood pressure risks and promote effective strategies for prevention and management. You can follow some easy lifestyle changes that can help keep your blood pressure levels regulated without taking medication.
Some meaningful changes in your lifestyle can prevent, delay or reduce the need for medicine and keep your blood pressure under control
High blood pressure or high blood pressure is often known as silent killer because it has no symptoms and can discuss the issue of a serious heart, which can be a threat to life. According to doctors, it is important to manage blood pressure levels for long -term health and well -being.
However, there are some methods that you can do without involving it in the drug to treat high blood pressure. Experts say that some meaningful changes in your lifestyle can help prevent, delay or reduce the need for medicine and keep your blood pressure under control.
There are ten doctors-infinite changes that can reduce blood pressure and keep it down.
Lose weight
There may be an invitation to many deadly diseases suffering from overweight and obesity, including heart attacks, strokes, and even cancer. Doctors say that when you sleep, obesity breathes, causing sleep apnea, which is a major factor of increasing blood pressure.
And so, weight loss is one of the best ways to control high blood pressure. Even losing weight in small amounts can reduce blood pressure. You can consult your doctor about ways and means of doing this.
regular exercise
Aerobic exercise helps reduce hypertension from about 5 to 8 mm Hg – a large relief for people with high blood pressure. According to experts, it is important to be consistent with regular and consistent workouts, for a purpose of at least 30 minutes of moderate physical activity every day.
Some aerobic exercises you can do daily including walking, jogging, cycling, swimming and dancing, high intensity interval training as well.
eat healthy
Eat a daily diet filled with whole grains, fruits, vegetables and low -fat dairy products. In addition, ensure eating fresh food, which is low in saturated fat and cholesterol, as it can help in low high blood pressure up to 11 mm Hg.
Reduce salt from food
Salty foods are among the main reasons why blood pressure levels increase between different groups of people. Doctors recommend limiting sodium to 2,300 mg for a day or less, as it can help bring high blood pressure to about 5 to 6 mm Hg.
Stop drinking alcohol
Even drinking one day can be harmful to the heart, as it can increase the level of blood pressure. Doctors say that if you are carrying them, it can make blood pressure drugs less effective.
Quit smoking
Smoking causes blood pressure, and therefore, according to experts, stopping reduces blood pressure. It can also reduce the risk of heart disease and improve overall health, possibly leading to a long life.
Regulate your sleep
Sleeping for less than seven to eight hours daily, definitely shoots blood pressure levels, as it leads to insomnia. According to experts, it is mandatory to achieve daily sound and uninterrupted sleep, which you can keep a proper schedule and keep distracted gadgets like phone and television.
Low stress
Long -term stress is a major factor that plays a role in high blood pressure. And so there are various ways that you can reduce it, including planning and focusing on your day, finding ways to solve the struggle, staying away from the trigger, and taking time to sit quietly and breathe deeply.
Regularly track your blood pressure
You can easily measure your blood pressure levels at home to ensure that your medicines and lifestyle changes are fine. Home blood pressure monitors are widely available and without a recipe.
Regular seizures with the doctor are also the key to controlling blood pressure. If your blood pressure is well controlled, ask your healthcare professional how many times you need to examine it.
Control blood sugar and cholesterol levels
It is important that other vitals – maintains the level of cholesterol and blood sugar – under the limit of your blood pressure levels, because both can increase the risk of heart disease. To help managing cholesterol and blood sugar, try only a few healthy habits that help reduce blood pressure.
World Hypertension Day 2025World Hypertension DayHigh blood pressure hypertensionWays to control high blood pressureControl of high blood pressure without medicinesEat regular exercise of weight loss healthyStop smoking alcoholReduce stress to reduce sleepControl blood sugar cholesterol levels
