According to the number of countries in the world in the control of hypertension research achievements, the Venezuelan doctor Dysa Leon to hypertensive patients this paper proposes some effective blood pressure control method:
1 breakfast eat melon and yogurt.
Melon and yogurt mineral potassium content is high, helps control blood pressure. A study of 2600 people to track the results of the study show that, every day to eat 1 grams of potassium containing food, such as a potato, a big banana and 226 grams of milk, five weeks after the blood pressure may drop 4 mm hg. 2 drink orange juice
Orange juice is rich in vitamins C. British medical workers of 641 adults found blood test, blood vitamin C content is higher, the arterial blood pressure is low. The researchers think, vitamin C contributes to vascular dilatation. A daily dose of 60 mg of vitamin C tablets, or eat more vegetables, pepper, lemon and other sour fruit, also can play the same role.
3 in the morning to avoid excessive fatigue
In general, heart disease often in the morning attack, one reason is before 11 a.m., a person's blood pressure than other time higher than 5 mm hg. In order to avoid fatigue, weekend as little as possible to those exhausting party. The end of the day, the den or office up to be arranged in good order, the very next day morning to see the chaos in the workplace, emotional impact, leading to an increase in blood pressure. In addition the studio remained with bright windows and clean tables, also can make a person feel comfortable.
4 drink less coffee
According to his university study, one day, if oral equivalent to two cups of coffee caffeine pills, a person's blood pressure will rise 2-3 mm Hg, caffeine can cause vasoconstriction, leading to high blood pressure.
5 often eat garlic
Eat 2-3 cloves of garlic, buck is best simple way, to a group of 415 people in the study, the consumption of 600-900 mg garlic, average pressure of 11 mm hg. Garlic can help to maintain a proper number of in vivo enzyme and avoid hypertension.
6 little quarrel
According to published in the " mental health " a study in the journal Science, in couples and unmarried cohabitation in disagreement, both patient to listen to the other side, be in a calm mood to maintain normal levels, blood pressure. In contrast, differences in onset of, two people are not calm quarrel, can make the person be confused in mind, the sudden rise of blood pressure.
7 avoid overwork
According to the 195 men were tracked for 3 years, reduces the labor intensity can make the blood pressure in hypertensive patients with decreased 10 mm Hg, normal blood pressure of 5 mm hg.
8 eat salmon
Excess of weight 113 grams daily fresh salmon, 4 months can decrease blood pressure of 6 mm Hg, because fish protein and fatty acids to help maintain arterial elasticity.
In addition, regular consumption of fish also can lighten the weight, at least not so that the body fat.
9 don't take the bread eaten for dinner
White bread, wheat flour will increase of insulin in the body, the latter within hours can make blood pressure elevatory. One study found that, the blood containing insulin for people with high hypertension possibility is 3 times the ordinary people.
10 eat ice cream calcium supplement
Eat an ice cream can be added 150-200 mg of calcium, and a daily supplement of 1 g of calcium, 8 weeks can make blood pressure drops 1-2 without Hg, because calcium may cause arterial wall to maintain softness. Everyday drink several glasses of skim milk, can play the same role.
11 after lunch and go for a walk
A German study results, outdoors in the sun for 10 minutes, blood pressure can be reduced by 6 mm hg. UV irradiation can make the body produce a kind of nutrients - vitamin D3, vitamin D3 and calcium interactions can control of arterial blood pressure.
12 in a quiet environment work
A research team had 118 people to experiment, found that, when people are in a noisy environment, the average increase in blood pressure of 4 mm Hg, even if the noise of short duration, blood pressure will rise.
The researchers also do an experiment: 100 individual daily meditation for 20 minutes, then 12 months later when the pressure is measured, the person's blood pressure dropped by an average of 11 mm hg. If you don't like quiet and thoughtful, can buy a fish, ornamental fish also had lower blood pressure effect. 13 afternoon is best to eat with almonds and taro cookies.
Almond and taro are rich in magnesium. A study of 60 patients with hypertension study, patients daily food 480 mg magnesium, blood pressure dropped by an average 4 mm hg. Magnesium to relaxation of vascular wall function. About 70 g dry taro seed can provide every human body needs 420 mg magnesium. In addition, fish, malt, spinach and some grains are also a good source of intake of magnesium.
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