Doctor reveals 5 great tips to lower blood pressure naturally

A sedentary lifestyle makes people susceptible to high blood pressure. To solve this problem, in addition to known measures such as avoiding salty foods and controlling stress, experts also reveal strange tips to help lower blood pressure.

First, Ms. Maino, a health consultant working in India, shares 5 unique ways to naturally lower high blood pressure, including:

Sedentary lifestyles make people more susceptible to high blood pressure

Illustration: AI

Walk 15 minutes after meals

Simply walking around the house or up the stairs for 15 minutes. Even just 10 minutes after a meal can make a significant difference in blood pressure and blood sugar levels.

Eat breakfast with protein instead of carbohydrates

Choose Greek yogurt with berries and oats instead of oats alone. A protein-rich breakfast helps you stay full longer and stabilizes your blood pressure and blood sugar.

Get 5 grams of fiber with every meal or snack

Fiber is key. Try to get 25-30 grams a day by adding fiber-rich foods like berries in the morning, a high-fiber smoothie at lunch, and lots of vegetables at dinner.

Prioritize 7 - 9 hours of sleep

Quality sleep helps regulate blood pressure and blood sugar. To improve your sleep cycle, establish a consistent bedtime routine and stop scrolling through social media an hour before bed.

Effective stress management

Relieve stress by walking, reading or doing some hobby, according to the Indian Express.

Choose Greek yogurt with berries and oats instead of oats alone.

Photo: AI

Experts give advice on how to lower blood pressure

Dr Manjusha Agarwal, senior consultant in internal medicine at Gleneagles Hospital Parel (India), agrees that getting enough sleep and managing stress can help with blood pressure. Try to manage stress by deep breathing, meditation, walking, listening to music, watching movies, Dr Agarwal adds.

According to neurologist Sudhir Kumar (India), sleeping 7-9 hours helps the body recover and reduce stress. Practicing mindfulness, meditation or yoga for 30 minutes a day, even mindful activities such as listening to music for at least 25 minutes 3 days a week can help the mind relax.

Sudhir Kumar also recommends adding fibre and choosing protein over carbohydrates to help with weight control, which can help you feel fuller and improve your workout performance. This can help control blood pressure levels.

Sedentary people are more likely to have high blood pressure, advises Dr. Agarwal: Take time to walk, especially after eating, for at least 10 minutes.

In addition, Dr. Agarwal also emphasizes eating healthy, avoiding greasy foods and snacks.

Dr. Agarwal also noted that one should quit smoking or drinking alcohol completely to help protect overall health, according to the Indian Express.

Source: https://thanhnien.vn/bac-si-tiet-lo-5-meo-hay-de-giam-huet-ap-mot-cach-tu-nhien-185250428233341785.htm