Ten tips on how to lower blood pressure

It is always a good thing to maintain your own health.

The following is all the knowledge about blood pressure

The unit of measurement of blood pressure is mmHg, abbreviated as mmHg

There are two numbers that can be read.

The bottom number represents the pressure in the blood vessels between beating when the heart is at rest

Blood pressure depends on the amount of blood pumped by the heart and how much resistance to blood flow in the arteries

The narrower the arteries, the higher the blood pressure

What is a normal blood pressure measurement?

Blood pressure below 120/80 mmHg is considered normal

Blood pressure higher than 130/80 mmHg is considered high blood pressure

If your number is higher than normal, but lower than 130/80 mmHg, you are in the category of elevated blood pressure, which means you are at risk of high blood pressure

Fortunately, in order to lower blood pressure and maintain a healthy life, there are many ways you can make positive changes:

1

The chemicals in tobacco damage the walls of blood vessels, thereby increasing blood pressure

This causes inflammation and narrows the arteries

Hardened arteries can cause blood pressure to rise

2

Yoga usually includes breathing control, postures, and meditation techniques.

3
.
Exercise regularly.
If you exercise regularly, this will increase your heart rate and breathing rate, which will help your heart become stronger over time
.

This reduces arterial pressure and lowers blood pressure
.

Don't worry, you don't need to start participating in triathlon competitions, about 40 minutes of exercise, three to four times a week is enough
.

Small changes in life can add up to 40 minutes, including using stairs instead of elevators, walking or biking instead of taxis or driving, participating in team sports with friends, and even going swimming
.

4
.
enough rest

Blood pressure usually drops during sleep
.

If you do not sleep well, it will affect blood pressure
.

People with insufficient sleep, especially middle-aged people, have an increased risk of hypertension
.

5
.
Lose weight if your body mass index classifies you as overweight or obese

If you are overweight, losing one stone can lower your blood pressure
.

In addition, it is better for your overall health and also reduces your risk of other diseases
.

6
.
Reduce the intake of sugar and processed carbohydrates.
Many scientific studies have shown that limiting the intake of sugar and refined carbohydrates can help you lose weight and lower blood pressure
.

Limit sugary foods and unhealthy starchy snacks, such as potato pancakes.
In the long run, French fries, macs, and cheese can help you get out of trouble
.

You shouldn't cut them off completely, but eating less will only benefit
.

Another positive effect of a low-carb, low-sugar diet is that you will feel fuller longer because you consume more protein and fat
.

9
.
Take some supplements

Omega-3 fatty acids

Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits
.

Whey Protein

This protein complex extracted from milk may have some health benefits.
In addition to lowering blood pressure, magnesium deficiency is also associated with increased blood pressure
.

Studies have found that magnesium supplementation can lower blood pressure
.

10
.
Drink less alcohol

Even if you are healthy, alcohol can raise your blood pressure
.

Drinking alcohol in moderation is very important
.

For every 10 grams of alcohol consumed, blood pressure rises by 1 mmHg, and standard drinks contain 14 grams of alcohol
.

But what is a standard drink? A pint of beer, a glass of wine or a hard liquor shaker all fall into this category, so be careful of how it might affect your future life
.