Can brisk walking lower blood pressure?

Brisk walking is a type of exercise that many people like to do. Brisk walking not only has a good effect on strengthening the body, but also has many other benefits to the human body. For example, brisk walking can lower blood pressure. Of course, not only brisk walking, but also some other methods can achieve the effect of lowering blood pressure and preventing and treating hypertension. Here are some ways to lower your blood pressure!

1. Work less

People who work more than 41 hours a week have a 15% increased risk of high blood pressure. Because overtime takes up exercise time, and because of overtime work, the diet will also be unhealthy and irregular. Although you can't leave work early, you should at least leave time for yourself to exercise and eat healthily.

2. Walk briskly regularly

For patients with hypertension, brisk walking can reduce systolic and diastolic blood pressure by 8 mmHg and 6 mmHg respectively, which is even better than running. It is best to walk for 30 minutes every day, at least 5 days a week.

3. Eat more sweet potatoes and potatoes

Potassium-rich fruits and vegetables such as sweet potatoes can help lower blood pressure. Tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe and raisins are all potassium-rich foods.

4. Eat more soy products

Patients with hypertension and prehypertension can significantly reduce their systolic blood pressure by increasing their intake of soy and milk protein, such as soy products, low-fat dairy products, etc.

5. Eat foods rich in potassium

Foods rich in potassium are an important part of lowering blood pressure, and a goal is to consume 2,000 to 4,000 mg of potassium per day. Foods rich in potassium include: sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, cantaloupe and dried fruits.

6. Drinking in small amounts

People who drink light alcohol have better blood pressure control than those who do not drink at all. It is recommended that women drink no more than 1 cup of alcohol per day (equivalent to 340 grams of beer, 142 grams of red wine or 42.5 grams of liquor), and men no more than 2 cups.

7. Drink more tea

Studies have found that hibiscus tea can effectively lower blood pressure. This is due to the phytochemicals contained in hibiscus tea that have the effect of lowering blood pressure. Many scented teas contain hibiscus, look for the ones with the highest concentration.