Ways To Lower Blood Pressure
Although there are no obvious external symptoms, high blood pressure often causes heart disease and stroke, which is very dangerous. You can lower your blood pressure by losing weight (if you're overweight) and taking a few of the following:
- Walking: Walking at a fast pace can help you lower your blood pressure. Increasing exercise by this method will help your heart be regulated with a significant amount of oxygen. Should practice 4-5 times weekly. Start the first training session for about 15 minutes, after which you can gradually increase your training time
- Practice deep breathing: Learn to breathe slowly and deeply, this method will help you reduce stress and keep blood pressure stable. Practice 10 minutes every morning and evening. Practice breathing in and breathing out deeply and regularly
- Enhance potassium-rich foods: Potassium is a special mineral that can help you regulate blood pressure. Fruits and vegetables are very rich in potassium. Eat potatoes, tomatoes, orange juice, bananas, peas, plums and raisins to both help with weight loss and can lower blood pressure.
- Reduce salt intake: Whether your family has a history of high blood pressure or not, you should limit eating salty to protect your health. When preparing food, you should reduce the amount of salt added to the dish. Salt can be replaced with lemon, ginger, pepper, herbs and other spices. Try to calculate the amount of salt your body needs every day
- Benefits of dark chocolate: Dark chocolate contains flavonols that help the blood vessels to be more elastic.
Choosing a chocolate that contains about 70% coca will give you many benefits in lowering blood pressure.
- Be wary of alcohol: Besides bringing some health benefits, alcohol has harmful effects on the body. If you only use a small amount of alcohol, it can help you prevent heart disease. But if you drink more than 1 or 2 glasses a day, you shouldn't. Drinking 4-5 glasses of wine will increase blood pressure quickly.
- Benefits of tea: Herbal teas are considered good food to help you lower high blood pressure. According to a study, people who drink tea regularly daily, high blood pressure will reduce. You should not drink coffee if you have high blood pressure.
Check your blood pressure within 30 minutes before drinking coffee.
- Reduce the intensity of work and relax: If you reduce the work overload, the symptoms of blood - the expression of high blood pressure will decrease. Try relaxing by listening to music to help you relax, both for good health and for high blood pressure to be no longer a constant concern..
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