High blood pressure is a common disease in life, especially for middle-aged and elderly people, high blood pressure is very dangerous. So what is the effective way to lower blood pressure? Below I will introduce to you relevant information about effective blood pressure lowering. I hope it will be helpful to you!

Effective ways to lower blood pressure

1. Work? Slowly? Half a beat.

Sudden tasks can easily double people’s stress and increase their blood pressure. A study from the University of California in the United States reminds us that we might as well put the task aside at this time and organize our thoughts before starting.

2. Walk quickly.

Research has found that brisk walking in patients with high blood pressure can reduce systolic blood pressure and diastolic blood pressure by 8 mmHg and 6 mmHg respectively, and the effect is even better than running. It's best to walk for 30 minutes every day, at least 5 days a week.

3. Close your eyes.

Computers, televisions, books and newspapers? The amount of information we receive is too much and too complex, which can also overwhelm our hearts and brains. At this time, you may wish to close your eyes, isolate yourself, and breathe deeply and slowly to help reduce stress reactions and stabilize blood pressure and heart rate.

4. Listen to classical music.

Research from the University of Florence in Italy found that listening to soothing music for 30 minutes a day, such as classical music, piano music, simulated sounds of nature, etc., can reduce systolic blood pressure by 3.2 mmHg; if you persist for one month, your systolic blood pressure will decrease. Pressure can be reduced by 4.4 mm Hg.

5. Treat snoring.

Researchers at the University of Alabama in the United States found that many patients with obstructive sleep apnea have high aldosterone levels, which in turn causes elevated blood pressure. Experts suggest that you should not take snoring seriously. The sooner you treat it, the better it will be for your blood pressure.

6. Eat more potatoes and potatoes.

Linda Van Horn, a professor at Northwestern University School of Medicine, said that vegetables and fruits rich in potassium, such as potatoes, can help lower blood pressure, including tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe and raisins. These are all potassium-rich foods

7. Drink a small amount of alcohol.

A study by the Harvard Medical School Hospital in the United States found that people who drink a small amount of alcohol maintain their blood pressure better than those who do not drink. It is recommended that women should drink no more than 1 drink a day (equivalent to 340 grams of beer, 142 grams of red wine or 42.5 grams of liquor), and men should drink no more than 2 drinks a day.

8. Change the coffee variety.

Many people cannot live without the strong taste of coffee, but 500 mg of caffeine (equivalent to three large cups of coffee) can cause blood pressure to increase by 4 mm Hg. Therefore, switching to drinking decaffeinated coffee is a good way to kill two birds with one stone.

The best way to lower blood pressure

Walk briskly

Patients with high blood pressure who walk quickly will have their blood pressure lowered by 8/6 mm Hg. Exercise helps the heart use oxygen more efficiently. Try increasing the speed or distance you walk.

Breathe deeply

Breathing slowly or meditative exercises such as Qigong, yoga and Tai Chi can reduce stress hormones, which can increase blood pressure. Try breathing deeply for five minutes morning and night.

Eat foods rich in potassium

Foods rich in potassium are an important part of lowering blood pressure. Take in 2,000 to 4,000 mg of potassium every day. Examples: sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, cantaloupe and dried fruits.

Pay attention to the sodium content in food labels

People with a family history of high blood pressure are prone to sodium allergies, but there is currently no way to determine whether people will be allergic to sodium. So we should lower our sodium intake, which doesn't just mean adding less salt when cooking. Most sodium is found in processed foods.

Eat more dark chocolate

Dark chocolate contains flavanols, which can make blood vessels more elastic. Studies have found that people who eat dark chocolate every day have significantly lower blood pressure.

Taking supplements

Studies have found that coenzyme Q10 can lower blood pressure by 17/10 mm Hg. Take a daily supplement of 60 to 100 mg three times daily.

Drink low-caffeine coffee

Caffeine can increase blood pressure by constricting blood vessels and amplifying pressure. When you are stressed, your heart draws in more blood, which increases your blood pressure.

Drink more tea

Studies have found that hibiscus tea can effectively lower blood pressure. This is because the phytochemicals contained in hibiscus tea have the effect of lowering blood pressure. Many scented teas contain hibiscus, look for the ones with the highest concentration.

Adjust working hours

Studies have found that people who work more than 41 hours a week have a 15% increased risk of high blood pressure. Because working overtime takes up exercise time, and eating overtime will also be unhealthy and irregular. Although you can't leave work early, you should at least leave yourself time to exercise and eat healthily.

Use music to relax

Studies have found that appropriate music melody, such as soothing music, Celtic music and Indian music, can effectively lower blood pressure.

People who read "Effective Ways to Lower Blood Pressure" also read:

1. The best way to quickly lower blood pressure

2. Healthy ways to lower blood pressure Methods

3. Effective ways to reduce high blood pressure

4. Dietary methods to lower blood pressure