People who do not have heart or blood vessel damage, who do not have diabetes, obesity, or high blood pressure, can work toward lowering blood pressure without medication. This guidance comes from cardiovascular experts, including Professor Philip Kopylov, a doctor of medical sciences and director of the Institute of Personalized Cardiology at Sechenov University. (attribution: Sechenov University)
He emphasizes the value of shedding excess weight and incorporating moderate physical activity into daily routines. (attribution: Sechenov University)
Current international guidelines recommend at least 150 minutes of physical activity weekly, which breaks down to roughly 30 minutes on five days each week. An ideal goal is 40 to 60 minutes of activity every day. The safest form of exercise is brisk cardio walking that maintains a steady pace without causing shortness of breath. (attribution: Sechenov University)
Beyond exercise, reducing salt intake to about 5 grams per day, avoiding alcohol, and quitting smoking can contribute to lower blood pressure. Experts also suggest increasing consumption of fruits, vegetables, whole grains, sea fish, and dairy products while minimizing processed foods. Stress management and better sleep are noted as important components of cardiovascular health. (attribution: Sechenov University)
Earlier statements from endocrinologists and nutritionists highlight that swelling and high blood pressure can be signs of fluid retention related to excessive salt consumption. These professionals advise monitoring daily salt intake as part of a comprehensive approach to health. (attribution: SM-Clinic and related clinical sources)
There is also ongoing discussion about links between high blood pressure and other conditions, including cognitive health. Researchers have explored associations between sustained elevated blood pressure and risks to brain function, underscoring the importance of regular monitoring and risk reduction. (attribution: clinical research summaries)