BP Control Tips: The problem of blood pressure i.e. BP is increasing not only in India but all over the world. According to the charity Blood Pressure UK, high blood pressure is the major cause of half of strokes, one third of heart disease and kidney disease. A few days ago, researchers at Sydney University found that a little exercise like climbing stairs can reduce BP.
Dr. Joe Blodgett, author of this study, says that for people who do not exercise too much, walking can also be helpful in reducing blood pressure. If you want to control your BP without putting in much effort then you can adopt 6 measures.
1. Drink more tea
A cup of tea in the morning can be as beneficial for blood pressure as a morning walk. A 2014 study published in the British Journal of Nutrition found that tea may improve blood pressure by relaxing blood vessels. Drinking tea for a longer period is more beneficial. After a 12-week study, participants who drank tea daily had lower BP readings, resulting in an 8% reduced risk of stroke and a 5% reduced risk of coronary artery disease. They found that green tea had the best effect on BP. After this comes the turn of black tea.
2. Have yogurt and blueberries for breakfast
Yogurt is beneficial for blood pressure. According to a 2015 study from Florida State University, adding blueberries to yogurt may be good. In this research, it was found that women who eat yogurt and blueberries in breakfast every day help in reducing BP.
3. Eat less salt, avoid processed foods
Too much salt in food retains more water in the body, which increases blood volume. Due to which the pressure in the blood vessels increases. Sam Rice, nutritionist and author of The Midlife Method, tells how to lose weight and feel great after 40. High BP can cause heart disease, stroke and dementia. In the UK, it is advised not to consume more than 6 grams of salt every day i.e. about one and a half teaspoon. Processed foods contain a lot of salt.
4. Do exercise
Personal trainer Matt Roberts says that in the new study it has been advised to do light exercises that prevent breathing. Exercising keeps heart healthy. This also keeps BP under control. This will also help you maintain a healthy weight, which helps in reducing your blood pressure, because in a healthy weight body the heart does not have to work so hard to pump blood throughout the body.
5. Avoid drinking alcohol
Alcohol can increase blood pressure. A 2023 study published in the health magazine Hypertension analyzed data from 20,000 adults, finding that just one drink a day could increase blood pressure. However, the largest increase was found in people who drank the equivalent of three glasses of wine a day. Boston University professor and study author Marco Vincentti says, drinking alcohol can significantly increase blood pressure. Therefore avoid alcohol and control blood pressure.
6. Get good sleep at night.
Researchers at the American College of Cardiology found that sleeping less than 7 hours a night can increase blood pressure by 7%, while people who regularly sleep less than 5 hours have an 11% increase in blood pressure. Researchers believe that this happens because of this. Bad lifestyle habits and stress levels of sleeping people increase blood pressure. In such a situation, one should get good sleep at night.
isclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.
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