1, work “slow” half a beat
Sudden task, it is easy to make people multiply the pressure, blood pressure value also followed by a surge. A study by the University of California reminded us that it is worth putting the task aside for a while, organize your thoughts and then start.
2, often brisk walking
Studies have found that hypertensive patients walking briskly can make systolic and diastolic blood pressure by 8 mm Hg and 6 mm Hg, respectively, the effect is even better than running. It is best to walk 30 minutes a day, at least 5 days a week.
3.Close your eyes
Computer, television, books and newspapers …… receive too much information too mixed, but also make our heart and brain overwhelmed. At this time may wish to close their eyes, isolate themselves, with deep and slow breathing, help reduce the stress response, so that blood pressure heart rate stable.
4, listen to classical music
Research at the University of Florence, Italy, found that listening to 30 minutes of soothing music every day, such as classical music, piano music, simulating the sounds of nature, systolic blood pressure can be reduced by 3.2 mm Hg; adhere to a month, systolic blood pressure can be reduced by 4.4 mm Hg
5.Treat snoring
Researchers at the University of Alabama found that many patients with obstructive sleep apnea have high aldosterone levels, which in turn causes an increase in blood pressure. Experts suggest: do not take snoring seriously, the earlier the treatment, the better for blood pressure.
6, eat more yams, potatoes
Potassium-rich fruits and vegetables such as yams help lower blood pressure, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe and raisins are all potassium-rich foods.
7, a small amount of alcohol
A study at Harvard Medical School Hospital found that compared to people who did not drink alcohol, those who drank small amounts of alcohol had better blood pressure maintenance. It is recommended that women drink no more than one glass of alcohol per day (equivalent to 12.5 to 15g of ethanol) and men no more than two glasses (equivalent to 25 to 30g of ethanol).
8, change the variety of coffee
Many people can’t get away from the aromatic taste of coffee, but 500 mg of caffeine (equivalent to 3 large cups of coffee) can lead to an increase in blood pressure of 4 mm Hg. Therefore, switch to decaffeinated coffee, is a good way to kill two birds with one stone.
9, eat a piece of dark chocolate
Dark chocolate is rich in flavanols that can enhance blood vessel elasticity. It is recommended that people with high blood pressure eat 14 grams of dark chocolate with a cocoa content of at least 70% per day, but be careful not to replace it with chocolate containing high levels of sugar.
10, eat more soy products
American Heart Association “Circulation” magazine published a study found that hypertension and prehypertension patients increase the intake of soy and milk protein, such as soy products, low-fat dairy products, systolic blood pressure will be significantly reduced