Effective ways to lower blood pressure
1. work? Slow? Half a beat.
The sudden task, it is very easy to make people doubled the pressure, blood pressure value also followed the fierce growth. A study by the University of California reminds us that at this point, it may be worthwhile to put the task on hold, organize your thoughts and then start.
2. Frequent brisk walking.
Studies have found that walking fast in hypertensive patients can lower systolic and diastolic blood pressure by 8 mmHg and 6 mmHg respectively, which is even better than running. It is best to walk for 30 minutes a day, at least 5 days a week.
3. Close your eyes.
Computers, television, books and newspapers? The amount of information we receive is too much and too mixed, which can overwhelm our heart and brain. At this time, you may want to close your eyes, isolate yourself, with deep and slow breathing, can help reduce the stress response, so that the blood pressure and heart rate stable.
4. Listen to classical music.
Research at the University of Florence, Italy, found that listening to 30 minutes of soothing music every day, such as classical music, piano music, simulating the sounds of nature, etc., systolic blood pressure can be reduced by 3.2 mm Hg; adhere to a month, systolic blood pressure can be reduced by 4.4 mm Hg.
5. Treatment of snoring.
Researchers at the University of Alabama found that many patients with obstructive sleep apnea have high levels of aldosterone, which in turn causes an increase in blood pressure. Experts suggest that don't take snoring seriously, the sooner you treat it, the better for your blood pressure.
6. Eat more yams and potatoes.
Northwestern University School of Medicine, professor Linda?
Linda Van Horn, a professor at Northwestern University School of Medicine, says that yams and potatoes are a great way to improve blood pressure. Horn said, yams and other potassium-rich fruits and vegetables can help lower blood pressure, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe and raisins are rich in potassium foods
7.
A study at Harvard Medical School Hospital found that people who drank a small amount of alcohol maintained their blood pressure better than those who didn't drink at all. It is recommended that women drink no more than one drink per day (equivalent to 340 grams of beer, 142 grams of red wine, or 42.5 grams of white wine), and men no more than two drinks.
8. Change the coffee variety.
Many people can not get away from the strong flavor of coffee, but 500 mg of caffeine (equivalent to three large cups of coffee) will lead to an increase in blood pressure of 4 mmHg. Therefore, switching to decaffeinated coffee is a good way to kill two birds with one stone.
The best way to lower your blood pressure
Take a brisk walk
People with high blood pressure who walk briskly see their blood pressure drop by 8/6 mm Hg. Exercise helps the heart use oxygen more efficiently. Try increasing the speed or distance you walk.
Deep Breathing
Slow breathing or contemplative practices such as qigong, yoga, and tai chi can lower stress hormones, which can raise blood pressure. Try breathing y for five minutes in the morning and evening.
Eat potassium-rich foods
Potassium-rich foods are an important part of lowering blood pressure; consume 2,000 to 4,000 milligrams of potassium daily. Examples include sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, cantaloupe and dried fruit.
Watch for sodium in food labels
People with a family history of high blood pressure are susceptible to sodium sensitization, but for now there is no way to determine whether or not people are allergic to sodium. So we should lower our sodium intake, and that doesn't just mean cooking with less salt; most sodium is found in processed foods.
Eat more dark chocolate
Dark chocolate contains flavanols, which make blood vessels more elastic. Studies have found that people who eat dark chocolate daily have much lower blood pressure.
Take supplements
Studies have found that coenzyme Q10 can lower blood pressure by 17/10 mmHg. Consume 60 to 100 milligrams of the supplement three times a day.
Drink decaffeinated coffee
Caffeine can increase blood pressure by constricting blood vessels and amplifying the effects of stress. When you are stressed, the heart takes in more blood, which increases blood pressure.
Drink more tea
Studies have found that hibiscus tea can be effective in lowering blood pressure due to the phytochemicals contained in hibiscus tea that have the ability to lower blood pressure. Many floral teas contain hibiscus, look for the ones with the highest content.
Adjusting work hours
Studies have found that people who work more than 41 hours a week have a 15 percent higher chance of high blood pressure. This is because overtime takes away from exercise time, and because overtime diets can be unhealthy and irregular. It's not OK to leave work early, but at least leave yourself time to do exercise and eat healthy.
Relax with music
Studies have found that the right melody of music, such as soothing, Celtic and Indian music can be effective in lowering blood pressure.
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