Six simple ways to lower blood pressure

Researchers at the University of Sydney recently discovered that short bursts of exercise, such as climbing stairs, can lower blood pressure.

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Researchers at the University of Sydney (Australia) recently discovered that short bursts of exercise, such as climbing stairs, can lower blood pressure. The study's author, Dr. Jo Blodgett, stated that for those who don't exercise much, walking still offers some positive benefits for blood pressure, but if you want to change your blood pressure, creating more demand on the cardiovascular system through exercise will have the greatest effect.

The good news is there are other easy ways to lower blood pressure. Here are some other ways that might help…

Drink more tea.

A morning cup of tea may be as beneficial for your blood pressure as a morning walk. A 2014 study published in the British Journal of Nutrition found that tea may improve your blood pressure by helping your blood vessels relax. One cup of tea won't do much – instead, researchers found that drinking tea over a longer period yielded the most benefits.

After 12 weeks of study, participants who drank tea daily showed lower blood pressure application, leading to an 8% reduction in the risk of blockages and a 5% reduction in the risk of coronary artery disease. They found that green tea had the best effect on hematological application, followed by black tea.

Eat yogurt and blueberries for breakfast.

Yogurt has also been shown to have beneficial effects on human blood pressure. According to a 2015 study by Florida State University (USA), it might be a good idea to combine it with blueberries. Their researchers found that women who ate a handful of blueberries a day could help lower high blood pressure, thanks to the fact that they are a good source of phytonutrients, a natural plant compound that may help protect against heart disease.

Eat less salt and avoid processed foods.

Nutrition expert Sam Rice, author of "How to Lose Weight and Feel Great After 40," says: "Too much salt in the diet causes the body to retain more water, increasing blood volume and putting pressure on the blood vessels." This condition, also known as hypertension, is a cause of heart disease, stroke, and vascular dementia.

Nutritionists estimate that about 80% of our salt intake comes from hidden sources, specifically processed foods. Therefore, cook as many meals at home as possible and use heart-healthy flavors like pepper, herbs, garlic, or spices. Finally, don't be fooled by expensive Himalayan salt or rock salt – they carry the same risks as table salt when it comes to blood pressure.

Perform some exercises slowly and steadily.

Slow, steady exercise also wins the race to keep your blood pressure at a healthy level. Interval training, where you work out at a fairly high pace before resting, can help lower blood pressure by dilating blood vessels. Full-body cardiovascular exercises, such as using a rowing machine, cycling, and hiking where you don't get out of breath, can also help.

This will also help you maintain a healthy weight, which helps lower blood pressure because with a healthy weight, the heart doesn't have to work as hard to pump blood throughout the body.

Limit your alcohol intake.

As we head into the holiday season, it's worth remembering that excessive alcohol consumption can raise blood pressure. A 2023 study, published in the health journal Hypertension, analyzed data from 20,000 adults and found that even just one drink a day can increase blood pressure. However, the greatest increase was seen in those who consumed the equivalent of three glasses of wine per day.

One unit is equivalent to a small glass of wine or half a liter of beer of normal alcohol content, and the official recommendation is not to drink more than 14 units of alcohol per week.

Have a good night's sleep.

Make the most of your evenings by going to bed earlier. Researchers from the American Academy of Cardiology found that sleeping less than seven hours a night can increase your blood pressure by 7%, while those who consistently sleep less than five hours will see an 11% increase in their blood pressure.

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