You need to manage your blood pressure well. Ignoring high blood pressure increases the risk of cardiovascular disease. Here are some simple ways to help lower your blood pressure.

Morning exercise

Walking reduces catecholamine hormones that raise blood pressure, activates vascular endothelial cell function, increases vascular elasticity, and lowers blood pressure. A study by a research team from the University of Western Australia involving 67 adults found that walking for 30 minutes in the morning lowered blood pressure. The group that walked for 30 minutes in the morning experienced an average decrease of 3.4 mmHg in blood pressure.

The group that walked for 3 minutes every 30 minutes after morning walking experienced a blood pressure decrease of 1.7 mmHg, totaling a 5.1 mmHg reduction, especially in women where it decreased by 6.6 mmHg. However, individuals with a history of heart disease or those at high risk for heart disease should avoid early morning exercise.

Nap

According to a study at the Greek Asclepion Hospital, short naps have the effect of lowering blood pressure. The researchers divided 212 people with an average age of 62 into two groups, with only one group taking naps.

According to the research findings, the 24-hour average systolic blood pressure of people who took a nap (127.6 mmHg) was 5.3 mmHg lower than that of people who did not nap (132.9 mmHg). Just taking a nap had an effect comparable to taking antihypertensive medication. However, excessively long naps are not recommended. Short naps within 30 minutes are beneficial for blood pressure management.

◇ Drinking cranberry juice

Drinking pomegranate juice and cranberry juice also helps reduce blood pressure. According to a study by the University of Western Australia, pomegranate juice lowers systolic blood pressure by 4.96 mmHg and diastolic blood pressure by 2.01 mmHg regardless of the amount consumed or duration. However, significant blood pressure reduction was observed when consuming more than 240 mL of pomegranate juice. Additionally, a study published in the European Journal of Nutrition indicates that cranberry juice also has a blood pressure-lowering effect.

Research results show that cranberry juice lowered systolic blood pressure by approximately 3.68 mmHg and diastolic blood pressure by about 1.52 mmHg. However, when purchasing pomegranate juice and cranberry juice, it is important to check whether they are 100% fruit juices with no added sugar.

Your usual eating habits are also important. You should eat less fried or greasy meats and consume enough bluefish and nuts.

If you have been prescribed hypertension medication, you must take it consistently according to the instructions. If the patient stops taking it on their own because symptoms have improved, blood pressure may rise again.

============

There is a lot of information about lowering blood pressure.

There isn't much information available about uploading~

Raise it, lower it.

Blood pressure and blood sugar levels are both very difficult.

Napping helps recover from fatigue and reduce stress.

They say it helps.