Nowadays, many people are suffering from the harm of hypertension in their life. For people with hypertension, how to reduce blood pressure in a proper way is also the most concerned thing. Therefore, this article will introduce ten methods to remove hypertension easily.
Eat foods rich in potassium
Potassium rich foods are an important part of lowering blood pressure, with 2000 to 4000 milligrams of potassium per day. For example: sweet potato, tomato, orange juice, potato, pea, Hami melon and dried fruit.
2 pay attention to the content of sodium in food label
People with a family history of high blood pressure are prone to sodium allergy, but there is no way to determine whether people will be allergic to sodium. So we should reduce the intake of sodium, which not only means less salt when cooking, most of the sodium is in processed food.
3. Fast step
Fast walking patients with high blood pressure can reduce blood pressure by 8 / 6 mmHg. Exercise can help the heart use oxygen more effectively. Try to increase the speed or distance of walking.
4 deep breath
Slow breathing or meditation exercises, such as Qigong, yoga and Tai Chi, can lower stress hormones, which raise blood pressure. Try to take a deep breath for five minutes sooner or later.
Eat more dark chocolate
Dark chocolate contains flavanols, which make blood vessels more elastic. Studies have found that people who eat dark chocolate every day have much lower blood pressure.
6 take supplements
Coenzyme Q10 was found to reduce blood pressure by 17 / 10 mmHg. Take 60 to 100 mg of supplements three times a day.
Drink but not too much
The study found that people who drank light alcohol (1 / 4 to 1 / 2 alcohol per day for women and 2 for men) had lower blood pressure than those who did not drink. Other studies have found that light drinking can also reduce the incidence of heart disease.
Drink decaffeinated coffee
Caffeine can increase blood pressure by constricting blood vessels and amplifying pressure. When you have pressure, the heart will breathe more blood, which will increase blood pressure.
9 drink more tea
The study found that hibiscus tea can effectively reduce blood pressure, which is due to the plant chemicals contained in hibiscus tea can reduce blood pressure. A lot of flower tea contains hibiscus. Look for the ones with the most content.
10 adjust working time
The study found that people who worked more than 41 hours a week were 15 percent more likely to have high blood pressure. Because overtime takes up exercise time, and because of overtime diet will be unhealthy, irregular. Although you can't leave work early, you should at least leave time for exercise and healthy diet.
As mentioned above, for patients with hypertension, they can actually choose appropriate methods to remove their own hypertension at ordinary times, while drinking more tea, adjusting working time, deep breathing, eating more chocolate and walking fast are the methods that can effectively reduce people's blood pressure.