Just do these six things daily, blood pressure will always be under control.

Tips to Control Blood Pressure: The problem of blood pressure i.e. blood pressure is increasing not only in India but all over the world. According to the charity Blood Pressure UK, high blood pressure is the main cause of half of strokes, a third of heart and kidney diseases. A few days ago, researchers at the University of Sydney found that a little exercise, such as climbing stairs, could reduce blood pressure.

Dr. Joe Blodgett, author of this study, says that for people who don’t exercise too much, walking can also be helpful in reducing blood pressure. If you want to control your BP without much effort then you can adopt 6 measures.

1. Drink more tea

A cup of tea in the morning can be as beneficial for blood pressure as a morning walk. A 2014 study published in the British Journal of Nutrition found that tea may improve blood pressure by relaxing blood vessels. Drinking tea for a longer period is more beneficial. After a 12-week study, participants who drank tea daily had lower blood pressure values, leading to an 8% reduction in the risk of stroke and a 5% reduction in the risk of coronary heart disease. They found that green tea had the best effect on blood pressure. Then comes the turn of black tea.

2. Eat yogurt and blueberries for breakfast

Yogurt is beneficial for blood pressure. According to a 2015 study by Florida State University, adding blueberries to yogurt might be a good thing. In this research, it was found that women who eat yogurt and blueberries daily for breakfast help reduce blood pressure.

3. Eat less salt, avoid processed foods

Too much salt in food retains more water in the body, which increases blood volume. Due to which the pressure in the blood vessels increases. Sam Rice, nutritionist and author of The Midlife Method, explains how to lose weight and feel great after 40. High blood pressure can cause heart disease, stroke and dementia. In the UK, it is recommended to consume no more than 6 grams of salt per day, or about one and a half teaspoons. Processed foods contain a lot of salt.

4. Exercise

Personal trainer Matt Roberts says that in the new study he was advised to do light exercises that prevent breathing. Exercising keeps the heart healthy. This also helps keep BP under control. This will also help you maintain a healthy weight, which will help lower your blood pressure because in a healthy weight body, the heart doesn’t have to work as hard to pump blood throughout the body.

5. Avoid drinking alcohol

Alcohol can increase blood pressure. A 2023 study published in the health magazine Hypertension analyzed data from 20,000 adults and found that just one drink a day could increase blood pressure. However, the biggest increase was seen in people who drank the equivalent of three glasses of wine per day. Marco Vincenti, a professor at Boston University and author of the study, says alcohol consumption can significantly increase blood pressure. So avoid alcohol and control your blood pressure.

6. Sleep well at night.

Researchers at the American College of Cardiology found that sleeping less than 7 hours a night can increase blood pressure by 7%, while people who regularly sleep less than 5 hours have an 11% increase in blood pressure. Researchers believe it happens because of this. Bad lifestyle habits and the stress level of sleeping people increase blood pressure. In such a situation, you have to sleep well at night.