Don't wait until it gets serious!

Dr. Chet reveals 5 ways to reduce blood pressure without relying on medicine.

Follow this and see clear results. Improve in 3 months. Warning: Dangerous. Don't stop taking medicine on your own.

On February 21, 2025, Dr. Chet Bunyawongwirot, Deputy Director of Maharat Nakhon Ratchasima Hospital, posted a message on his Facebook page named "Dr. Chet" stating 5 ways to reduce blood pressure without relying on drugs! Follow these and your blood pressure will be good in 3 months!

If anyone has been following me, you probably know that I used to weigh 110 kilograms, which of course comes with weight-related diseases such as diabetes, high cholesterol, and high blood pressure.

I believe many people have encountered this problem, which is that no matter what method you try, it doesn't get any better. Let's take a look at 5 methods that I actually use and that work. They help lower blood pressure to the point where you almost don't need to rely on medication. Plus, your overall health improves. Let's take a look at the 5 methods.

1. Control the amount of sodium in your food. Everyone knows that “eating salty food raises blood pressure.” But have you ever wondered why your blood pressure is still high even though you don’t eat that much salt?

 

In fact, sodium does not come from just the salt we use in cooking. It is hidden in almost every type of food, especially processed foods, ready-made soups, pickled foods, crunchy snacks, and even various dipping sauces. Some of them may not taste very salty, but they are full of sodium because sugar is added to make the taste mellow so that we don't feel salty.

Avoid processed foods and foods high in sodium, such as sausages, instant noodles, and sauces. So read nutrition labels before buying food and choose low-sodium options. Use low-sodium seasonings, such as Himalayan salt or reduced-salt soy sauce.

2. Losing weight, even just 5-10%, can help a lot. Body weight also affects blood pressure. If you lose weight by just 5-10% of your body weight, your blood pressure can be reduced.

I used to weigh 110 kilograms and tried to lose weight to 99 kilograms. Just 10 kilograms reduced my blood pressure from 140/90 to around 120/80.

Plus, you'll feel much more refreshed, your heart beats slower, and you won't get tired easily. So, try to set a goal to lose 2-3 kilograms per month. Don't rush, but do it continuously. Most importantly, adjust your diet to be complex carbohydrates, reduce refined flour, sugar, and add good protein.

3. Exercise more. Exercise is not just to lose weight, but it can actually help lower blood pressure. Just by exercising, like me, I don’t exercise seriously every day. There are days when I walk briskly for 40-45 minutes, and my blood pressure gradually and clearly drops.

 

Exercise helps blood vessels expand, reduces blood vessel resistance, and makes the heart not have to work as hard. But let me tell you a little bit, don't exercise too hard in the beginning because it may cause blood pressure to spike.

4. Reduce stress and get enough sleep. Stress and lack of sleep are triggers for high blood pressure. When we are stressed, our body releases the hormones cortisol and adrenaline, which cause our heart to beat faster, blood vessels to constrict, and blood pressure to rise.

Therefore, try to sleep 6-8 hours a day and meditate, practice deep breathing, listen to relaxing music to calm your mind often. Don't forget to avoid using your phone or computer screen before bed because blue light can interfere with the secretion of melatonin, a hormone that helps you sleep soundly.

5. Quit smoking and alcohol. Some people say that “drinking a glass of red wine a day is good for your heart.” This may be true for people who are already healthy, but if you have high blood pressure, you should definitely avoid it.

Cigarettes and alcohol cause blood vessels to constrict, increasing the risk of heart disease and stroke. Cutting these out will help lower blood pressure faster.

If you smoke, quit immediately because nicotine causes blood vessels to constrict and harden faster. Reduce alcohol intake to zero, not just a little.

If you can do all 5 of these things within 3 months, you will see clear results. Your blood pressure will decrease and some people may not need to take blood pressure medication anymore. But don't stop taking medication on your own. That's dangerous.

If you want to improve your blood pressure, it is important to make it a habit, not just do it for a short period of time and then quit. Good health does not come from relying on medicine alone, but it is also a result of our lifestyle. For those with high blood pressure, do not wait until it becomes severe. Try doing what I tell you.