Researchers at the University of Sydney recently found that short bursts of exercise, such as climbing stairs, can lower blood pressure.
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Researchers at the University of Sydney in Australia recently found that short bursts of exercise, such as climbing stairs, can lower blood pressure. Study author Dr Jo Blodgett said that for people who don't exercise much, walking still has 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 biggest effect.
The good news is that there are other easy ways to lower your blood pressure. Here are some other ways that may help…
Drink more tea
A morning cup of tea may be as beneficial to your blood pressure as a morning walk. A 2014 study published in the British Journal of Nutrition found that tea can 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 long period of time provides the most benefit.
After 12 weeks of study, participants who drank tea every day showed lower blood pressure, resulting in an 8% reduction in the risk of blockage and a 5% reduction in the risk of coronary heart disease. They found that green tea had the best effect on blood pressure, followed by black tea.
Eat yogurt and blueberries for breakfast
Yogurt has also been shown to have beneficial effects on human blood pressure. It might be a good idea to combine it with blueberries, according to a 2015 study from Florida State University. Their researchers found that women who ate a handful of blueberries a day could help lower their high blood pressure, thanks to the fact that they are a good source of phytonutrients, a natural plant compound that can help protect against heart disease.
Eat less salt and avoid processed foods
“Too much salt in your diet causes your body to retain more water, which increases blood volume and increases the pressure in your blood vessels,” says nutritionist Sam Rice, author of “How to Lose Weight and Feel Great After 40.” This condition, also known as hypertension, is a risk factor for heart disease, stroke, and vascular dementia.
Nutritionists say that about 80% of our salt intake comes from hidden sources, namely processed foods. So cook as many meals as possible yourself and use heart-healthy flavors like pepper, herbs, garlic or spices. Finally, don't be fooled by expensive Himalayan or rock salt - they have the same risks as table salt when it comes to blood pressure.
Do some exercises slowly and steadily.
Slow, steady exercise also wins the race to keep your blood pressure at a healthy level. Interval training, in which you exercise at a fairly vigorous pace before resting, can help lower blood pressure by dilating your blood vessels. Full-body cardio exercises, such as rowing, 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 at a healthy weight, the heart doesn't have to work as hard to pump blood throughout the body.
Limit alcohol
As we head into the holiday season, it’s worth remembering that drinking too much alcohol can raise your blood pressure. A 2023 study published in the health journal Hypertension analyzed data from 20,000 adults and found that even one drink a day can raise blood pressure. However, the biggest increase was seen in people who drank the equivalent of three glasses of wine a day.
One unit is equivalent to a small glass of wine or half a pint of regular strength beer and the official recommendation is to drink no more than 14 units of alcohol a week.
Have a good night's sleep
Make the most of your evenings by going to bed earlier. Researchers from the American College of Cardiology found that sleeping less than seven hours a night can increase your blood pressure by 7%, while people who regularly sleep less than five hours will increase their blood pressure by 11%.
Source: https://giadinh.suckhoedoisong.vn/sau-cach-don-gian-de-giam-huyet-ap-172241123071201038.htm
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