BP (Blood Pressure) Control Tips: The problem of blood pressure (BP) is increasing all over the world including India. According to the charity Blood Pressure UK, high blood pressure is the main cause of half of strokes, a third of heart disease and kidney disease.
Dr. Joe Blodgett, the author of this research, says that walking can help in reducing BP for those who do not exercise much. If you want to control BP without putting in much effort then you can adopt these measures. Know about these measures.
Effective ways to control BP
exercise
- New research suggests light breath-holding exercises, according to a personal trainer.
- Exercise keeps the heart healthy. This keeps BP under control.
- Exercise will help maintain a healthy weight, which will help reduce BP.
avoid drinking alcohol
- Alcohol can increase BP.
- A 2023 study published in the health journal Hypertension analyzed data from 20,000 adults.
- Drinking alcohol can cause a significant increase in BP, says study author Marco Vincetti, a professor at Boston University. Therefore avoid alcohol and keep BP under control.
sleep well at night
- According to researchers at the American College of Cardiology, sleeping less than 7 hours a night can increase BP by 7%, while those who regularly sleep less than 5 hours see their blood pressure increase by 11%.
- Researchers believe that poor lifestyle habits and stress levels of people sleeping increase BP. In such a situation, one should sleep well.
Eat less salt, avoid processed food
- Too much salt in the diet causes excess water to accumulate in the body, which increases blood volume. Due to which the pressure in the blood vessels increases.
- High BP can cause heart disease, stroke and dementia.
- In the UK it is recommended not to consume more than 6 grams of salt per day, or about one and a half teaspoons. Processed foods contain a lot of salt.
drink more tea
- A cup of tea in the morning is as beneficial for BP as a morning walk.
- A 2014 study published in the British Journal of Nutrition found that tea may improve BP by relaxing blood vessels.
- After the 12-week study, participants who drank tea daily had lower BP readings.
- This resulted in an 8% reduced risk of stroke and a 5% reduced risk of coronary artery disease.
- Green tea has the greatest effect on BP, followed by black tea.
Include yogurt and blueberries in breakfast
- Curd is beneficial for BP.
- According to a 2015 study by Florida State University, women who consume curd and blueberries for breakfast every day help in reducing BP.
