For people with high blood pressure, changing some behaviors may help us reduce our blood pressure to normal levels. For those who don’t know if they have this condition or not, Has no warning signs. The only way to know that we have this disease is to measure our blood pressure.

Since it is a disease with no symptoms, some people do not take it seriously. But over time, left untreated high blood pressure can damage various parts of the body, such as the arteries, UFABET, heart, brain, kidneys, eyes, and more. Certain lifestyle changes can be made to help lower our blood pressure naturally. Trying to make these changes in your morning habits may help reduce high blood pressure and may help maintain a healthy heart.
5 things to do to help reduce high blood pressure
Eat a diet to reduce high blood pressure. The DASH diet is an eating pattern specifically for people with high blood pressure. It emphasizes eating unpolish grains such as brown rice, oatmeal, buckwheat, whole wheat bread. As well as vegetables, fruits, and low-saturated fat dairy products. Is rich in potassium, calcium, magnesium, fiber, and protein that help control blood pressure levels. It also reduces fried foods, oily foods, and foods high in cholesterol.
Limit caffeine: Morning coffee can raise your blood pressure, which is definitely not good for your health. Especially if you drink a lot of cups. Caffeine is a stimulant and makes you more alert, but it can also raise your blood pressure. Some experts believe that caffeine may block hormones that help dilate arteries, and caffeine may cause your adrenal glands to release more adrenaline. Two to four cups of coffee contain about 200 to 300 milligrams of caffeine, which can raise your systolic blood pressure (the top number) by about 8 mmHg and your diastolic the bottom number by about 6 mmHg.
To help keep your blood pressure in check, try starting your day with a cup of decaf coffee. And if you still crave caffeine, skip it until the late morning and have one cup.
Reduce sodium. Don’t forget to read the nutritional label every time before buying food or seasoning ingredients. For healthy people, sodium from food and beverages should be limited to no more than 2,300 milligrams per day. For those with high blood pressure, it should be limited to no more than 1,500 milligrams per day. In addition, you should avoid foods that are high in sodium in your daily life, such as processed foods, canned foods, ready-to-eat foods such as ham, bacon, pork sausage, sour sausage, Chinese sausage, dried foods, pickled foods, baked foods, crispy snacks, and reduce the addition of salt, sauces, and various seasonings. If you can do this, you can reduce your blood pressure by 5-6 mmHg.
Exercise regularly: Even though vigorous exercise makes your heart beat faster and temporarily raises your blood pressure, exercising in the morning is a great way to help bring your into check. One to two hours of moderate-intensity aerobic exercise, 75 minutes of vigorous-intensity aerobic exercise, or 90 to 150 minutes of weight training each week can lower by as much as 5 mmHg.
Reduce stress. Stress hormones cause blood vessels to constrict and may temporarily raise blood pressure. Chronic stress can also trigger behaviors that increase your risk of heart disease, such as insomnia, overeating due to stress, or coping with stress by drinking alcohol.
As a first step to relieve stress, try meditating and practicing deep, slow breathing. You should find the source of your stress and deal with it appropriately. Try to lower your expectations and focus on things you can control or fix. And don’t forget to take time for yourself to rest or do relaxing activities each day.