5 ways to keep your blood pressure normal

5 ways to keep your blood pressure normal

If blood pressure is higher than normal, the risk of various diseases, such as heart failure, myocardial infarction, arrhythmia, or stroke, kidney failure, hypertensive retinopathy, etc., increases. That's why you need to keep your blood pressure healthy for your health.

1. Breathing

Studies show that people with high stress and anxiety are more likely to develop high blood pressure than those who are calm. Therefore, these people need training to release tension.

Learn how to take deep breaths, such as by doing yoga. There is one easy way to do this. First, place your tongue at the point where the palate and upper teeth meet and inhale through your nose for 4 seconds.

In that state, stop breathing for 7 seconds and exhale for 8 seconds through your mouth. At this time, the air will blow out on both sides of the tongue against the palate and beep. When you're nervous, breathing like this can help.

2. Don't skip breakfast

Breakfast should not be skipped to control blood pressure. According to an Israeli research team, people who eat plenty of breakfast at 700 calories can easily control their lunch and dinner to prevent overeating.

Those who had enough breakfast had lower body weight and blood pressure than those who had a small breakfast.

3. Lower the phone volume

Even if you can't turn off your phone, it's a good idea to lower the ring volume. A study published by the American Association for Hypertension showed that cell phone ringing increased blood pressure by seven points.

Experts say that the temporary disconnection caused by the ringing of the phone raises the momentary anxiety.

4. Vegetarian-oriented meals

Eating vegetarian-based meals can help you manage your blood pressure. Research shows that vegetable-based meals can reduce your blood pressure by seven points. This is because plant foods have a low sodium content that increases blood pressure and high potassium content that lowers blood pressure.

5. Moving After Dinner

Many people sit in front of the TV after dinner. That's why evening activity is falling. Regular exercise at moderate intensity can help you control your blood pressure.

You can walk lightly instead of exercising too much. If you really need to watch TV at home, watching it in place can also help.