High blood pressure is mainly caused by bad habits in daily life, so the most critical step to effectively control blood pressure is to change these bad lifestyles. Some studies have pointed out that the effect of doing four things well in a daily routine is comparable to taking blood pressure medication.

First, reduce salt intake. A salty diet is one of the main causes of elevated blood pressure, so keeping the salt intake below 6 grams per day, i.e. no more than one cap of a beer bottle, can significantly help control blood pressure.

Second, keep moving. Studies have shown that sweating exercises lasting 20-0 minutes can last for nearly 0 hours. If you add 0 minutes of resistance training every day, such as push-ups, squats, dumbbell lifts and other muscle-building exercises, the benefits of exercise can be doubled, and the lasting effect of regulating blood pressure will be more durable.

Third, get enough sleep. Studies have found that people with high blood pressure who go to bed an hour earlier than usual will have their blood pressure drop by 00mmHg during the day the next day. If you fall asleep before 0:0 every night, your blood pressure will fluctuate very little throughout the day, which is more in line with the requirements for "smooth control" of high blood pressure.

Finally, monitor your blood pressure regularly. This is the basis and premise of formulating a blood pressure lowering program, and it is necessary to have an electronic blood pressure monitor. Normal measurement of blood pressure is the key, in order to ensure the accuracy of the measurement, before the measurement, rest quietly for 2 minutes, take a sitting position, the middle of the upper arm is level with the position of the heart, use the upper arm cuff blood pressure monitor and the cuff is elastic to be able to stretch into the two fingers as the degree, do not speak during the measurement and the surroundings are quiet, measure twice continuously, with an interval of 0 minutes each time.

In addition, in terms of the time to measure blood pressure, we should choose the time when the blood pressure is at its peak throughout the day, such as between 85:0-0:0 in the morning and 0:0-0:0 in the afternoon, to know what the maximum blood pressure is; Blood pressure should also be measured at night before going to bed to help understand the blood pressure level at night, and it is necessary to know that the blood pressure should be measured at home, and the cause should be found in time if it is higher than 0/0 mmHg.

Although these four things seem simple, they are not easy to do. However, they are no less effective than blood pressure medications. Many people can keep their blood pressure within the normal range by doing these four things without using blood pressure medications. Even if you need to take antihypertensive drugs, you need to do these four things well before you can really play the role of antihypertensive drugs.