6 simple ways to lower blood pressure

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According to the latest recommendations from cardiologists, a blood pressure of 130/80 is already a harbinger of hypertension and a serious reason for concern. Meanwhile, following simple recommendations allows you to achieve a decrease in blood pressure without the use of medication.

One of the simple but effective ways to control blood pressure is to eat a plant-based diet, with plenty of fruits and vegetables. But according to a study by experts from the University of Oxford, it is important that vegetables are fresh or cooked so that they are slightly crunchy, as this retains more vitamins.

In addition, scientists advise using fermented milk products that do not contain sugar – kefir, yogurt. Such products help maintain the elasticity of vascular walls. According to research, eating five servings of fermented milk products per week reduces the risk of heart attack in women by 30%.

Experts recommend eating less protein after the age of 50, since active consumption of protein foods increases the risk of developing hypertension by up to 40%. But what you should not give up is spices. Studies show that lovers of spicy food eat less salt, and their blood pressure is lower on average than those who do not like such food.

It is very useful to engage in creativity and have a hobby for the prevention of arterial hypertension. Scientists from Drexel University found that this pastime helps to distract from anxious thoughts and as a result, people who devote their free time to creative activities are less likely to suffer from hypertension.

Another way to combat high blood pressure is to get out of town and into nature. Recently, a group of researchers from universities in Australia and the United States were able to establish that if you spend 30 minutes a day in a natural environment, your risk of hypertension decreases by 9%.