4 habits that help keep blood pressure stable all day.

High blood pressure is considered the silent enemy behind many strokes and heart attacks. But the good news is that many simple daily habits can help stabilize blood pressure and are not too difficult to adopt.

To maintain stable blood pressure throughout the day, patients should adopt the following habits.

Occasionally get up and walk around.

Sitting for too long can easily increase blood pressure and promote many metabolic disorders. Even with 30 minutes of exercise per day, sitting for 7-10 hours continuously can still harm vascular health, according to the health website Medical News Today (UK).

Foods rich in potassium, such as bananas, sweet potatoes, pumpkins, beans, and leafy green vegetables, are essential for a diet aimed at improving blood pressure.

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Therefore, experts recommend standing up and walking around for 2-3 minutes after every 30-60 minutes of sitting at work. This habit reduces pressure on the cardiovascular system and improves circulation. This is also the easiest method to implement in an office environment.

Increase your intake of naturally potassium-rich foods.

Potassium helps the kidneys excrete sodium and dilates blood vessels, thereby helping to lower blood pressure. The American Heart Association (AHA) guidelines recommend increasing consumption of potassium-rich foods such as bananas, sweet potatoes, pumpkin, beans, leafy green vegetables, fish, and low-fat dairy.

In adults with normal kidney function, a diet naturally rich in potassium can help lower blood pressure. However, people with kidney disease should consult their doctor before consuming potassium-rich foods.

Prioritize foods high in fiber.

Soluble fiber contributes to improved blood vessel function, reduces inflammation, and helps control weight. All of these help stabilize blood pressure. In addition to vegetables and fruits, you should also eat more whole grains such as brown rice and oats.

Simply changing a habit like replacing white rice with brown rice or oatmeal is enough to increase fiber intake without drastically altering your diet. This change helps lower the risk of high blood pressure and cardiovascular disease.

Do exercise

Physical activity helps reduce vascular resistance and improve endothelial function, thereby naturally lowering blood pressure. Exercises such as brisk walking, cycling, or swimming will lower blood pressure in both normal and high-blood-pressure individuals. Additionally, gentle weightlifting, climbing stairs, and walking after lunch all contribute positively to blood pressure improvement, according to Medical News Today .

Source: https://thanhnien.vn/chi-can-4-thoi-quen-de-huyet-ap-khong-nhay-so-ca-ngay-dai-185251212191442363.htm