[The Epoch Times, June 26, 2022](The Epoch Times reporter Zhang Ting compiled and reported)hypertensionKnown as the “silent killer” because it often has no symptoms, it is a major risk for heart disease and stroke. These diseases are also one of the leading causes of death. The good news is that you can reduce your risk of high blood pressure by trying some lifestyle changes.
Blood pressure depends on how much blood is pumped by the heart and how much resistance to blood flow in the arteries. The narrower the arteries, the higher the blood pressure.
Blood pressure below 120/80 mmHg is considered normal, with 120 being systolic and 80 being diastolic. An elevated blood pressure value of 130/80 mmHg or above.
If your blood pressure is above normal but below 130/80 mmHghypertensionThe early category means you are at risk for high blood pressure.
The following arehealthyThe information website “Healthline” lists 17 effective ways to lower blood pressure levels.
1. Increase the amount of activity and exercise more
An analysis of 65 studies showed that aerobic and resistance exercise can significantly lower blood pressure, especially in men.
In a 2013 study, inactive older adults who participated in aerobic training had an average reduction of 3.9% in systolic blood pressure and 4.5% in diastolic blood pressure, an effect comparable to that of consuming someBuckcompared to medicine.
When you regularly increase your heart and breathing rate, your heart gets stronger over time and can pump blood more easily. This reduces arterial pressure and lowers blood pressure.
How much activity should you strive for?
A 2019 report from the American College of Cardiology and the American Heart Association recommends 40 minutes of moderate- to vigorous-intensity physical activity three to four times a week.
If finding 40 minutes at a time is difficult, it may still be beneficial to divide the time into three or four 10 to 15 minutes throughout the day.
The American College of Sports Medicine makes similar recommendations.
That’s not to say you’re going to run a marathon. You can increase your activity level with the following simple exercises:
– walk the stair
– Walk instead of drive
– Do housework
– do gardening
– ride a bike
– Participate in a team sport
Stick to doing it regularly, and strive to achieve at least half an hour of moderate activity each day.
A 2014 review on exercise and lowering blood pressure found that there are many combinations of exercise that can lower blood pressure:
– Aerobic exercise
– Resistance training
– High intensity interval training
– exercise for short periods of time throughout the day
– Take 10,000 steps a day
2. Overweight people need to lose weight
If you’re overweight, losing 5 to 10 pounds can lower your blood pressure. It will also reduce your risk of other potential medical problems.
A review of several studies reported that weight loss diets reduced blood pressure by an average of 3.2 mmHg diastolic and 4.5 mmHg systolic.
3. Cut back on sugar and refined carbohydrates
Many studies show that limiting sugar and refined carbohydrates can help you lose weight and lower your blood pressure.
According to a 2014 review, sugar, especially fructose, may be more likely to increase your blood pressure than salt. In trials lasting at least 8 weeks, sugar increased blood pressure by 5.6 mmHg diastolic and 6.9 mmHg systolic.
A 2020 study compared various popular diets and found that for people who were heavier or obese, a low-carb and low-fat diet lowered, on average, about 5 mm Hg of diastolic blood pressure and 3 mm Hg after 6 months. Systolic blood pressure in mmHg.
Another benefit of a low-carb, low-sugar diet is that you’ll feel full longer because you’re consuming more protein and fat.
4. Eat more potassium and less salt
Increasing your potassium intake and reducing your salt intake can also lower your blood pressure.
There are two benefits of consuming potassium. It reduces the effects of salt in your body and soothes your blood vessels. However, a potassium-rich diet can be harmful to people with kidney disease, so talk to your doctor before increasing your potassium intake.
It’s easy to get more potassium because many foods are naturally high in potassium, including the following:
– low-fat dairy products such as milk and yogurt
– fish
– Fruits such as bananas, apricots, avocados and oranges
– Vegetables such as sweet potatoes, potatoes, tomatoes, green vegetables and spinach.
It’s worth noting that people respond differently to salt. Some people are salt-sensitive, meaning higher salt intake can increase their blood pressure. Others are insensitive to salt. They can have higher salt intake and excrete it in urine without raising blood pressure.
5. Eat less processed food
Most of the extra salt in your diet comes from processed and restaurant foods, not your salt shaker at home. Common high-salt foods include:
– Deli meat
– Canned instant soup
– Pizza
– potato chips
– other processed snacks
Foods labeled “low-fat” are often high in salt and sugar to compensate for the loss of fat. Fat is what adds flavor to food and makes you feel full.
Cutting back on or eliminating processed foods at all will help you eat less salt, less sugar, and fewer refined carbs. All of these can lead to lower blood pressure.
Make it a routine to check nutrition labels. According to the U.S. Food and Drug Administration (FDA), a food label with 5% or less sodium is considered low, while 20% or more is considered high.
6. Stop smoking
It might be difficult to do, but it’s worth it.Quit smoking for your overallhealthyThere are benefits. Smoking causes an immediate but temporary rise in your blood pressure and increases your heart rate.
In the long run, the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls, causing inflammation and narrowing your arteries. Hardened arteries can lead to increased blood pressure.
Even if you smoke secondhand, the chemicals in tobacco can affect your blood vessels.
One study showed that non-smokers who were able to go to smoke-free restaurants, bars and workplaces had lower blood pressure than non-smokers who went to places with no smoking ban.
7. Reduce excess stress
We live in stressful times. The demands of the workplace and home can create stress. Finding ways to reduce stress is important for health and blood pressure.
There are many ways to successfully relieve stress and find one that works for you. Practice deep breathing, take a walk, read a book, or watch a comedy.
Listening to music every day has also been shown to lower systolic blood pressure.
A 20-year study shows that regular sauna bathing reduces deaths from heart-related events. And a small 2015 study showed that acupuncture can reduce systolic and diastolic blood pressure.
8. Try meditation or yoga
Mindfulness and meditation, including Transcendental Meditation, have long been used as methods of reducing stress.
Yoga, which often involves breathing control and meditation techniques, can also be effective in reducing stress and blood pressure.
9. Eat some dark chocolate
Dark chocolate has been shown to lower blood pressure.
It’s best to choose dark chocolate with 60 to 70 percent cocoa. A review of dark chocolate studies found that eating one to two bars of dark chocolate a day can help reduce the risk of heart disease by lowering blood pressure and inflammation.
These benefits are thought to come from the flavonoids in dark chocolate, which contains more cocoa solids. Flavonoids help dilate or widen blood vessels.
10. Try these herbs
In many cultures, herbal remedies have been used for a long time to treat various ailments.
Some herbs have even been shown to lower blood pressure. However, more research is needed to determine the most useful doses and ingredients in herbal medicines.
Always consult your doctor or pharmacist before taking herbal supplements, as herbal supplements may interfere with your prescription medications.
A partial list of those that can be used to lower blood pressure include black beans (Castanospermum australe), cat’s claw (Uncaria rhynchophylla), celery juice (Apium Graveolens), Chinese hawthorn (Crataegus pinnatifida), ginger root, giant dodder (Cuscuta reflexa), river lily (Crinum glaucum) ), sesame oil (Sesamum indicum), tea (Camellia sinensis), especially green tea and oolong tea.
11. Make sure you get a good, restful night’s sleep
Your blood pressure usually drops at night while you sleep. But if you don’t sleep well, it can affect your blood pressure.
People who experience sleep deprivation, especially those in middle age, have an increased risk of developing high blood pressure.
For some people, getting a good night’s sleep isn’t easy. Here are some ways to help you have a restful sleep.
– Try to create a regular sleep schedule.
– Take some time to relax before bed.
– Exercise during the day.
– Avoid daytime naps.
– Create a comfortable bedroom.
12. Eat garlic or take garlic extract supplements
Both fresh garlic or garlic extract are widely used to lower blood pressure.
One analysis found that for people with high blood pressure, garlic supplements lowered their systolic blood pressure by up to about 5 mmHg and their diastolic blood pressure by 2.5 mmHg.
13. Eat healthy, high-protein foods
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of developing high blood pressure. For those who ate an average of 100 grams of protein per day, the risk of developing high blood pressure was 40% lower compared to those involved in low protein.
Those who added regular fiber to their diets had a 60 percent lower risk.
However, a high-protein diet may not be right for everyone. Those with kidney disease may need to exercise caution. It is best to consult a doctor in advance.
Getting 100 grams of protein a day isn’t too difficult on most types of diets.
Foods high in protein include fish (such as salmon or tuna), eggs, poultry (such as chicken breast), beef, beans, nuts or nut butters, and cheese.
14. Take blood pressure-lowering supplements
Some supplements have shown promise in lowering blood pressure, including the following:
Omega-3 PUFAs: Adding omega-3 PUFAs or fish oil to your diet can provide many benefits. An analysis of fish oil and blood pressure found that the mean systolic blood pressure decreased by 4.5 mmHg and diastolic blood pressure by 3.0 mmHg in hypertensive patients.
Whey protein: This protein complex derived from milk may have several health benefits in addition to potentially lowering blood pressure.
Magnesium: Magnesium deficiency has been linked to high blood pressure. One analysis found that magnesium supplementation slightly lowered blood pressure.
Citrulline: Oral L-citrulline is a precursor to L-arginine in the body, which helps build proteins and can lower blood pressure.
15. Drink less alcohol
Even if you have a healthy body, alcohol can raise your blood pressure.
It is important to drink in moderation. According to a 2006 study, every 10 grams of alcohol consumed can raise your blood pressure by 1 mmHg. A standard drink contains 14 grams of alcohol.
A standard drink is a 12-ounce glass of beer, a 5-ounce glass of wine, or a 1.5-ounce glass of distilled spirits.
Moderate drinking is up to one drink per day for women and two drinks per day for men.
16. Reduce your caffeine intake
Some people may be more sensitive to caffeine than others.If you are sensitive to caffeine, you may want to reduce your coffee intake or try decaffeinated coffee. Research on caffeine, including its health benefits, is in the news. Whether or not to cut back on caffeine depends on many personal factors.
But an earlier study showed that if your blood pressure is already high, caffeine has a greater effect on raising blood pressure. However, the same study also called for more research on the topic.
17. Taking prescription drugs
If your blood pressure is still high after making the above lifestyle changes, take prescription medication as recommended by your doctor. These drugs are effective and can improve your long-term outcomes, especially if you have other risk factors. But finding the right combination of drugs can take a while.
Responsible editor: Lin Yan#