How to lower blood pressure? Several effective ways to lower blood pressure

Blood pressure is an important health indicator for people. In our routine physical examination, blood pressure measurement is an essential item. With the increasing stress of modern life and people's uncontrolled eating, more and more people have high blood pressure. So is there any way to help lower blood pressure?

1: Studies have found that those with high blood pressure who walked briskly experienced a decrease in blood pressure of 8/6 mmHg. Exercise can help the heart use oxygen more efficiently. Try increasing the speed or distance of your walk.

1: Slow breathing or meditation exercises such as Qigong, yoga and Tai Chi can reduce stress hormones, which can increase blood pressure. Try deep breathing for five minutes in the morning and evening.

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

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

1: Studies have found that coenzyme Q10 can reduce blood pressure by 17/10 mmHg. Take 60 to 100 mg of supplements three times a day.

1: Studies have found that people who drink lightly (1/4 to 1/2 drink a day for women and 2 drinks a day for men) have lower blood pressure than those who do not drink. Other studies have found that light drinking can also reduce the incidence of heart disease.

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

1: Caffeine can increase blood pressure by constricting blood vessels and amplifying the effect of pressure. When you are stressed, the heart will suck in more blood, thereby increasing blood pressure.

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

1: People with a family history of high blood pressure are prone to sodium allergy, but there is no way to determine whether people are allergic to sodium. So we should reduce our sodium intake, which not only means adding less salt when cooking, but most sodium is found in processed foods.

1: Loud, incessant snoring is the main symptom of sleep apnea. Many sleep apnea patients have high levels of aldosterone, a substance that can cause high blood pressure. Sleep apnea can also cause many other health problems, such as feeling tired all the time during the day and having a headache when waking up in the morning. So if you have high blood pressure, go to the hospital to check if your high blood pressure is caused by sleep apnea.

1: Research has found that people who work more than 41 hours a week have a 15% higher chance of developing high blood pressure. This is because overtime takes up time for exercise, and overtime leads to unhealthy and irregular diets. Although you cannot leave work early, you should at least leave time for exercise and a healthy diet.

In addition, psychological stress will undoubtedly affect the stability of blood pressure. Therefore, patients need to actively relieve their mental burdens in daily life. Many studies have shown that meditation, psychotherapy and muscle relaxation can effectively lower blood pressure. In addition, studies have found that listening to music for 30 minutes a day can lower blood pressure.