Ten changes in blood pressure reduction: Take four cloves of garlic every day for six thousand steps

Zhang huode, Professor at the Health Care Department of Beijing University of Traditional Chinese Medicine

The heart, brain, and kidney share a common "silent killer"-high blood pressure. People may have suffered a fatal blow before they feel uncomfortable. In China, more than 0.2 billion people suffer from high blood pressure, and more young people are being targeted. But in the end, hypertension is still a "lifestyle disease ". Therefore, as long as you do the following ten things every day, you can effectively stay away from high blood pressure.

6000 steps per day. Excess fat will increase the burden on the heart and vascular resistance, and induce high blood pressure. According to studies, blood pressure drops by 1mm per kilogram of weight. Eating less and moving more is the best way to lose weight.

No more than 5 grams of salt. Epidemiological survey shows that the more salt-eating areas with hypertension, the more people. Therefore, to stay away from high blood pressure, we must first control salt. The World Health Organization recommends that each person consume 5 grams a day. The method for reducing salt is very simple. For example, you can add salt when cooking, or when starting the pot. Make full use of natural ingredients such as vinegar, sugar, bitter gourd, and chilies to adjust the taste. Each month, you can "Quit salt" for a day; watch out for "invisible salt" in food.

Stop smoking and limit alcohol. I always say "deep feeling, stuffy", but I don't know, just in a cup of wine, while you are gradually approaching high blood pressure. Nicotine in tobacco is excited by the central nervous system and the sympathetic nerve, speeding up the heart rate, and also promoting the release of a large amount of hormones in the adrenal gland to increase blood pressure. American research has proved that the systolic pressure increases by 10-25mm after smoke.

1 jin of milk supplemented with calcium. Some people are highly sensitive to salt, and the sodium in the body is not very good. Even if the salt is seldom eaten, blood pressure will rise. Eating more foods rich in calcium changes this situation. Eat more calcium-containing foods, such as milk, shrimp, kelp, red dates, walnuts, etc., can also expand peripheral blood tube, diuretic.

Eat potatoes and eggplant with potassium. Potassium can prevent high levels of blood pressure caused by high salt intake and help discharge excess sodium in the body. Potatoes, eggplant, lettuce, hazelnut, sunflower seeds and so on are high potassium foods.

Eat lemons. Lemons are rich in vitamin C and Vitamin P, which can enhance the elasticity and toughness of blood vessels and prevent and treat hypertension. Slice tea. Peas and spinach contain a large amount of carotene and vitamin C, which helps reduce the damage of free radicals to blood vessels.

Drink less sugary drinks. A study by the College of Public Health at the University of London's Imperial College of Technology found that the risk of high blood pressure would be significantly increased if a drink containing a large amount of glucose and fructose is often used. The University of California's Denver Center for Health Sciences also found that blood pressure would increase if the daily fructose intake exceeds 74 grams. Therefore, it is best to choose sugar-free drinks.

Eat celery. Celery is full of butyl benzene-based substances, which can inhibit the tension of vascular smooth muscle, reduce the secretion of adrenaline, and play the role of calming the nerves, thus reducing the blood pressure. Decoct the celery root to improve the effect.

Eat 4 cloves of garlic every day. Australian research found that eating four cloves of garlic a day can well balance cholesterol and protect blood pressure. In addition, nearly half of peanut linoleic acid and other unsaturated fatty acids have the function of lowering cholesterol, preventing atherosclerosis and lowering blood pressure. After 1 week of soaking peanuts with vinegar, 7-10 grains are served each night, which is the best effect.

Write 3 things that make you happy. Some studies have pointed out that when people are angry or excited, their blood pressure may rise by about 30mm mercury. Strong anxiety, tension, anger, fear, fear, suppression, and other mood fluctuations, as well as long-term heavy labor and excessive mental stress, are all induced by high blood pressure. At ordinary times, taking a deep breath, writing three things that make you happy every day, cultivating interests and hobbies, and learning to talk to each other can make your blood pressure stable. ▲