High blood pressure is one of the most common chronic health problems in the world. In addition to medicine, there are some simple ways to help you manage the disease, to prevent it from progressing or becoming more complicated.
Medical News Today summarizes some simple ways to reverse high blood pressure from global studies, with an assessment by Associate Professor Adithyca Cattaminchi, Lung and Vascular Disease Specialist, University of California, San Francisco.
1. Each week, allow 150 minutes
According to a large American study called “National Research on Pedestrian Health”, spending 150 minutes of moderate exercise such as walking or 75 minutes of vigorous exercise such as jogging per week can help lower blood pressure, improve heart health.
2. Reduce sodium
The main source of sodium that you usually consume is sodium chloride. In addition to reducing salt, replace processed foods with fresh foods, as processed foods often want to be seasoned. Tasting a wider variety of herbal spices is also a good option.
3. Cut down on alcohol
Alcohol is linked to 16% of all high blood pressure cases worldwide. Women should not drink more than 1 glass / day, men should not exceed 2 glasses / day.
4. Eat more foods rich in potassium
Potassium helps the body to get rid of sodium and reduces pressure on the blood vessels. Foods high in potassium include dark green vegetables, tomatoes, potatoes, sweet potatoes, melons, bananas, butter, oranges, apricots, milk and yogurt, tuna, salmon, nuts, beans ….
5. Learn to deal with stress
Stress causes the heart to speed up and the blood vessels to contract, which increases blood pressure. Trying to reduce the pressure at work and relax with music are two of the scientists’ suggestions.
6. Eat dark chocolate or cocoa
Along with cocoa trees, these foods / drinks supplement the flavonoid compounds that can improve heart health, including lowering blood pressure.
7. Eat berries
Berries like strawberries, grapes, cherries, cherries, blueberries, raspberries … contain polyphenols, which are natural plant compounds that help reduce the risk of stroke, heart disease and diabetes., Improve blood pressure and insulin resistance.
8. Try meditation or deep breathing
Meditation, yoga, or deep breathing can activate the parasympathetic nervous system, which helps the body relax, slows the heart rate, and lowers blood pressure.
9. Eat foods rich in calcium
Calcium supplements can help lower blood pressure. In addition to milk which is a famous food rich in calcium, there are many other dishes rich in calcium to choose from such as dark green vegetables, beans, tofu, sesame, sardines …
10. Eat foods rich in magnesium
Magnesium helps the blood vessels to relax, thereby lowering blood pressure. You can find this mineral in milk, legumes, chicken, whole grains …
