Don’t leave the task of lowering blood pressure entirely to antihypertensive drugs! Doctors remind: These methods can also lower blood pressure!

Doctor, I don’t want to take so many blood pressure medications. Is there any good solution?

Doctor, I don’t want to take blood pressure medication. Is it possible to lower my blood pressure?
We often hear people ask this question! The reason is simple: no one likes taking medicine. Taking medicine is the only option.

So is there any way to lower blood pressure without taking medicine?

The answer is yes: Yes!

1. Causes of Hypertension

1. Secondary hypertension

5-10% of hypertension is secondary hypertension, which is mainly caused by kidney disease, endocrine diseases, drugs and other factors. This type of hypertension is rare and generally has a clear cause. It cannot be treated simply by taking antihypertensive drugs, but the primary disease must be treated. A small number of secondary hypertension also require surgical treatment, such as renal artery stenosis, pheochromocytoma and other hypertension.

2. Essential hypertension

The most common type of hypertension is essential hypertension, which is related to many factors, such as genetic genes and unhealthy lifestyles. For example, unhealthy diet, obesity, long-term sitting without exercise, high stress, smoking, drinking, staying up late, etc., all of these unhealthy lifestyles will cause our blood pressure to rise.

In addition to the regular antihypertensive drugs we usually talk about, there are also the following methods, which are actually beneficial for blood pressure control.
It does not mean that if our parents have high blood pressure, we will definitely have high blood pressure. Studies have found that if parents are diagnosed with high blood pressure before the age of 55, the risk of their children developing high blood pressure increases by 3 times; if parents are diagnosed with high blood pressure after the age of 55, the possibility of their children developing high blood pressure does not increase due to genetic genes.
Therefore, do not blame your parents for having high blood pressure and say that your high blood pressure is hereditary.
Genetic genes cannot be changed at present, but we can change our lifestyle, because if our lifestyle is not changed, we will be more likely to develop high blood pressure.

2. Non-drug methods of lowering blood pressure:

1. Not keeping your mouth shut

Eating too much salt, eating too much oil, consuming too much calories, etc. can all lead to high blood pressure. Especially eating too much salt, excessive salt intake is one of the main factors leading to high blood pressure.

The Chinese Dietary Guidelines recommend that healthy people consume less than 6 grams of salt per person per day, but most of us consume 10-12.5 grams, far exceeding the standard. The Chinese Guidelines for the Prevention and Treatment of Hypertension recommend that people with hypertension consume less than 5 grams of salt per person per day. Have you done this?
This is the first way to control blood pressure, eat healthy and don't eat too much salt. In addition to salt, fat, processed meat, red meat, offal, fried food, refined grains, etc. also need to be controlled. These foods will indirectly affect our blood pressure and cause high blood pressure.
Therefore, if you want to take less antihypertensive drugs, or if people with mild hypertension want to not take antihypertensive drugs, you must first control your diet.

2. Not moving your legs

Many friends with high blood pressure, after discovering that they have high blood pressure, immediately make a resolution: I will exercise regularly to control my blood pressure in the future.
As a result, I gave up after a few days. In fact, people often make resolutions, but often give up because there is no one to supervise or encourage them. In the end, the task of lowering blood pressure is entirely left to antihypertensive drugs.
Keep exercising, which is good for controlling blood pressure and weight. Let's take a look at the lightest form of exercise, walking. Studies have found that for every 1,000 extra steps taken, blood pressure will drop by 0.5 mmHg. Long-term walking reduces the incidence of hypertension by 5% compared to not walking.
If walking is beneficial for preventing and controlling high blood pressure, then moderate-intensity exercises such as running, cycling, swimming, aerobics, skipping rope, etc. will bring even more benefits to controlling high blood pressure.
Therefore, if you want to take less antihypertensive drugs, or if people with mild hypertension want to not take antihypertensive drugs, then remember to move your legs.

3. Overweight or obese

With the improvement of living standards, people are eating better and exercising less, resulting in more and more fat people.

Obesity itself is an independent risk factor for hypertension. Controlling weight can help us control blood pressure. Studies have found that for every 5kg decrease in weight, systolic blood pressure decreases by 5.6mmHg and diastolic blood pressure decreases by 3.6mmHg. Losing 10kg can lower blood pressure by 5~20mmHg.
Therefore, if you want to take less antihypertensive drugs, or if people with mild hypertension want to not take antihypertensive drugs, you need to control your weight.

4. Drinking or alcoholism

The harmful drinking rate among drinkers over 18 years old in my country is 9.3%. An average reduction of 67% in alcohol intake will result in a decrease in systolic blood pressure of 3.31 mmHg and diastolic blood pressure of 2.04 mmHg.
Some people say: I drink alcohol to lower my blood pressure!
In fact, this is just an illusion. Drinking a small amount of alcohol may reduce the blood pressure of a small number of people within 6 hours. But after 6 hours, the blood pressure will rise. In the long run, drinking alcohol will increase blood pressure. The more you drink, the higher it will rise. Drinking alcohol will also aggravate arteriosclerosis.
Therefore, if you want to take less antihypertensive drugs, or if people with mild hypertension want to not take antihypertensive drugs, then don't drink alcohol.

5. Not getting enough sleep

Friends with high blood pressure may have this experience. If you didn't sleep well last night or stayed up late, you may feel tired and groggy the next day. The most important thing is that your blood pressure is higher than usual when you measure it the next day.

This is the impact of staying up late and lack of sleep on blood pressure. Staying up late will not only cause high blood pressure, but also increase the risk of hyperlipidemia and cardiovascular disease.
Therefore, if you want to take less antihypertensive drugs, or if people with mild hypertension want to not take antihypertensive drugs, then you need to get a good night's sleep.

These non-drug methods are all helpful in controlling blood pressure. For patients with mild hypertension, these methods may even help them return to normal blood pressure without taking antihypertensive drugs. For patients with moderate to severe hypertension, a healthy lifestyle can help them reduce medication.
Another key is that these methods not only help control blood pressure and reduce medication, but are also effective ways to prevent and control hyperlipidemia, diabetes, hyperuricemia, cardiovascular and cerebrovascular diseases!