One of the best ways to lower blood pressure at home.
1. A cup of cabbage head juice every day.
A study published in the authoritative journal Hypertension found that a cup of 250 ml cabbage head juice can reduce the blood pressure of patients with hypertension by nearly 7%. Cabbage head juice is rich in organic nitrate, which can lower blood pressure. The researchers also found that eating high nitrate foods, such as celery, cabbage and spinach, can lower blood pressure.
Jog once a week
A cardiovascular study in Copenhagen observed 20,000 subjects aged 20-93, and found that jogging 1 hour per week can prolong life expectancy by about 6 years. Research shows that jogging has many health effects, which can increase oxygen intake and lower blood pressure.
3. Inhale more negative oxygen ions
Negative ions can effectively repair the membrane potential of aging cells, promote them to become normal negatively charged cells and repel each other negatively, thus effectively reducing blood viscosity and slowing down the erythrocyte sedimentation rate. At the same time, negative ions can strengthen the negative trend of colloidal particles in blood, increase the colloidal stability of plasma proteins and maintain the normal health of blood. Clinical experiments show that negative ions can effectively dilate coronary artery, increase coronary blood flow, regulate heart rate, make vascular response and blood flow speed return to normal, and have a good effect on relieving angina pectoris and restoring normal blood pressure. Through ECG X-ray, negative ions can effectively improve cardiac function and myocardial malnutrition. The air negative ions equivalent to nature are small particle negative oxygen ions, also called light ions or small ions, and some data call them ecological negative oxygen ions. It has the characteristics of long migration distance and high activity. Small ions, also known as light ions, are beneficial to people and have good biological activity. Only small ions or small ion groups can enter the body. With the development of science and technology, ecological small particle size negative ion generation technology came into being. Negative ion converter technology effectively overcomes the bottleneck of traditional negative ion generation technology, and can generate negative ions with small particle size and high activity comparable to nature.
Eat more bananas.
A recent paper published on the website of the British Medical Journal pointed out that eating foods rich in potassium, such as bananas, and reducing salt intake can prolong life. Potassium is an important mineral, which can control the balance of body fluids and lower blood pressure. Victoria, Senior Nutritionist of British Heart Foundation? Taylor said that eating five servings of fruits and vegetables a day can ensure adequate potassium intake in the body. Other foods high in potassium include beans, fish, shellfish, nuts, seeds and milk.
5. Less salt
The increase of salt in body fluids will increase arterial blood volume and blood pressure. Experts from the British Blood Pressure Association pointed out that less salt is not simply to reduce salt intake, but also to eat less processed foods, such as biscuits, breakfast cereals, fast food and cooked meat. 80% of our salt intake comes from these foods. The scientific salt content is: 100g, with a maximum of 0.5g and a minimum of 0.3g in food.
The best way to lower blood pressure at home.
First, avoid satiety.
Diet is closely related to the prevention of hypertension, especially the diet with low salt, low potassium and low fat. Diet arrangements should be less and more meals to avoid overeating; Patients with hypertension are often obese and must eat low-calorie food. The total heat should be controlled at about 8.36 megajoules per day. Daily staple food150-250g, with animal protein and plant protein accounting for 50% and 50% respectively. Patients with hypertension who are not accompanied by nephropathy or gout can eat more soybeans, black fungus or tremella and fruits. Dinner should be light and light, too much greasy food can induce stroke.
Second, don't eat sweets.
Edible oil should be vegetable oil containing vitamin E and linoleic acid; Patients with hypertension should be forbidden to eat sweets. Eat more high-cellulose foods, such as bamboo shoots, vegetables, Chinese cabbage, wax gourd, tomatoes, jellyfish, kelp, onions, and a small amount of fish, shrimp, poultry meat, skim milk powder, egg white and so on. The amount of salt per person per day should be strictly controlled at 2-5 grams, that is, about one spoonful.
The amount of salt should also be subtracted from the sodium contained in the boiled soy sauce. 3 ml of soy sauce is equivalent to 1 g of salt. Salted vegetables (sauces), fermented bean curd, bacon (eggs), pickled products, clam shells, dried shrimps, preserved eggs, chrysanthemums, grass heads, water spinach and other vegetables are all high in sodium, so we should try to eat less or not. You can eat foods rich in potassium in moderation, because foods containing potassium can resist the pressure increase and blood vessel damage caused by sodium entering the human body.
Potash-containing foods include beans, mushrooms, black dates, almonds, walnuts, peanuts, potatoes, bamboo shoots, lean meat, fish and poultry, root vegetables such as amaranth, rape and green onions, and fruits such as bananas, dates, peaches and oranges.
Third, eat more fish.
Eating more fish, vegetables, melons and fruits, supplementing calcium and iron, and supplementing the body's water are all helpful to prevent hypertension. No matter what kind of hypertension patients, fish is the first choice, because modern research has found that people who eat fish once a week have significantly lower heart disease mortality than those who don't eat fish. The human body needs B vitamins and vitamin C every day, and it can be satisfied by eating more fresh vegetables and fruits. Some people argue that eating 1-2 apples a day is good for your health. Fruit can also be supplemented with calcium, potassium, iron and magnesium.
Eating foods rich in calcium, such as soybeans, sunflower seeds, walnuts, milk, peanuts, fish and shrimp, red dates, fresh potherb mustard, garlic sprouts, seaweed, etc., also has a certain blood pressure lowering effect.
Fourth, eat more foods containing iron.
Studies have found that the plasma iron in elderly hypertensive patients is lower than normal, so eating more iron-rich foods, such as peas and fungus, can not only lower blood pressure, but also prevent anemia in the elderly. Natural mineral water contains essential trace elements such as lithium, strontium, zinc, selenium and iodine. After boiling, calcium, magnesium, iron and zinc beneficial to human body will be obviously reduced due to precipitation, so it is suitable for drinking raw water that meets the standard.
In addition, tea contains tea polyphenols, and the content of green tea is higher than that of black tea, which can prevent the oxidation of vitamin C, help the utilization of vitamin C in the body and eliminate harmful chromium ions. Tea also contains trace elements such as potassium, calcium, magnesium, zinc and fluorine. Therefore, brewing 4-6 grams of tea every day (equivalent to 2-3 cups of tea bags) is beneficial to the human body for a long time.
There are three best ways to lower blood pressure at home.
1. Work? Slow? Half beat.
Sudden tasks can easily double people's stress, and blood pressure will also soar. A study by the University of California reminds us that at this time, we might as well put our tasks on hold and sort out our thoughts before starting.
2. Always walk at a brisk pace.
It is found that brisk walking in patients with hypertension can reduce systolic blood pressure and diastolic blood pressure by 8 mm Hg and 6 mm Hg respectively, and the effect is even better than running. It is best to walk for 30 minutes every day, at least 5 days a week.
3. Close your eyes.
Computers, televisions, books and newspapers? Accepting too much information will also make our hearts and minds overwhelmed. At this time, it is advisable to close your eyes, isolate yourself, and cooperate with deep breathing and slow breathing, which will help reduce stress response and stabilize blood pressure and heart rate.
4. Listen to classical music.
A study by the University of Florence in Italy found that listening to soothing music for 30 minutes every day, such as classical music, piano music, imitation of nature and so on. , can reduce systolic blood pressure by 3.2 mm Hg; In one month, systolic blood pressure can be reduced by 4.4 mm Hg. 5. Treat snoring.
Researchers at the University of Alabama in the United States have found that many patients with obstructive sleep apnea have high levels of aldosterone, which in turn leads to increased blood pressure. Experts suggest that snoring should not be taken seriously, and the sooner you treat your blood pressure, the better.
6. Eat more sweet potatoes and potatoes.
Linda, a professor at Northwestern University School of Medicine? Where is it? Horn said that fruits and vegetables rich in potassium, such as sweet potatoes, can help lower blood pressure. Tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupes and raisins are all foods rich in potassium.
7. Drink a small amount of wine.
A study in the Affiliated Hospital of Harvard Medical School found that people who drink a little alcohol maintain their blood pressure better than those who don't drink at all. It is suggested that women should drink no more than 1 cup per day (equivalent to 340g of beer, 42g of red wine142g or 42.5g of white wine), and men should drink no more than 2 cups per day.
8. Change the coffee variety.
Many people can't live without the mellow taste of coffee, but 500 milligrams of caffeine (equivalent to three cups of coffee) can raise blood pressure by 4 mm Hg. Therefore, changing to decaffeinated coffee is a good way to kill two birds with one stone.
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