4 things you should do in the morning to help reduce high blood pressure Nourish your heart to be strong.
For people with high blood pressure Or what we call for short, high blood pressure. Changing some behaviors may help us reduce blood pressure to normal levels. For those who still don’t know whether they are in this condition or not. High blood pressure has no warning signs. The only way to know if we have this disease is the measurement of blood pressure
Because it is a disease that has no symptoms Some people therefore do not pay attention to serious treatment. But as time passed Left untreated, high blood pressure can damage various parts of the body such as the arteries, heart, brain, kidneys, eyes, and more. Some lifestyle changes It can be done to help lower our blood pressure naturally. Trying these behavioral changes in the morning may help reduce high blood pressure and may help maintain a healthy heart. Report from ufabet https://ufabet999.com
4 things you should do to help reduce high blood pressure
1. Limit caffeine
Morning coffee can increase your blood pressure levels, which is definitely not good for your health. Especially if we drink many glasses. Because caffeine is a stimulant and increases vigor. But it can also increase blood pressure. Some experts believe that caffeine may block hormones that help dilate arteries. And caffeine can cause the adrenal glands to release more adrenaline. Two to four cups of coffee provide about 200 to 300 milligrams of caffeine, which can increase systolic blood pressure (the top number) by about 8 mmHg. and the lower number is about 6 millimeters of mercury.
To help maintain stable blood pressure Try starting your day with decaf coffee. (Caffeine-free coffee ) and if we still want caffeine Stop until late in the morning and drink just one glass.
2. Eat a balanced breakfast.
Do we have a habit of not eating breakfast? Skipping this meal can have a huge effect on our blood pressure. Skipping breakfast is associated with high blood pressure in adults. According to a March 2022 analysis published in the journal International Journal of Hypertension And it’s not just the time we eat. But what we eat is just as important. Starting your morning with protein, vegetables, nuts and fruit is a good, balanced breakfast that promotes better blood pressure.
3. Avoid sugar
From donuts to baked goods and cereals, some of our favorite breakfast foods can be loaded with sugar. And eating too much sugar can affect blood pressure. Eating sugar, especially corn syrup that is high in fructose. It may affect the hormones aldosterone and endothelin peptides in the body. Both of which help control blood pressure. Additionally, the level of sugar in the body is related to arteries. This will lead to the problem of arteries lacking flexibility. To prevent this condition Let’s limit the amount of sugar we eat and drink each day.
4. Exercise regularly.
Although intense exercise makes our heart beat faster and temporarily raises our blood pressure. But exercising in the morning is a good way to help lower your blood pressure. 1 – 2 hours of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise or 90 – 150 minutes of weight training per week. It can lower blood pressure by as much as 5 mmHg.