The population with high blood pressure is growing, and so are the methods to lower it. Nowadays, there are more and more foods claimed to lower blood pressure, but the only truly effective ones might be the medications that people don't like very much. Many people say that eating celery is equivalent to taking blood pressure medication. Is this true? What are the methods to lower blood pressure?
The effectiveness of celery for lowering blood pressure is debated; it has some effect, but don't exaggerate it.
Indeed, celery has a certain blood pressure-lowering effect, which may be related to an important component in celery, namely apigenin. "Apigenin" in celery can help relax blood vessels, lower blood pressure, lower blood lipids, and prevent atherosclerosis. However, to achieve the so-called effective blood pressure reduction, one might need to eat an astonishingly large amount, and it might only be effective in animals.
Celery itself is still good; it's rich in dietary fiber, which can increase satiety and help intestinal蠕动, making it a healthy food.
Three Wrong Ways to Eat Celery Greatly Reduce Its Blood Pressure-Lowering Effect
The "apigenin" in celery can relax blood vessels, lower blood pressure, lower blood lipids, and prevent atherosclerosis. If prepared incorrectly, its blood pressure-lowering efficacy can be reduced by 90%. So, what are the wrong ways to eat it?
Mistake 1: Only Stir-frying It
Many people like to eat celery stir-fried, but they don't realize that during the stir-frying process, the main blood pressure-lowering component in celery, butylphthalide, is destroyed. Celery is best for lowering blood pressure when eaten raw or in a salad.
Recommended Way: Fresh Celery Juice
Mistake 2: Throwing Away the Leaves
Experts have tested and found that the nutritional value of celery leaves is much higher than that of celery stems. A certain acidic component in celery leaves can effectively inhibit the rise in blood pressure.
Recommended Way: Salad with Celery Leaves
Mistake 3: Adding Vinegar When Stir-frying Celery
Acetic acid will greatly destroy the chlorophyll in celery, causing the green celery to quickly turn yellowish-brown. This will cause celery to lose its nutrients and reduce its blood pressure-lowering effect.
Fast Ways to Lower Blood Pressure Without Medication: The Importance of Maintaining a Healthy Weight
People with high blood pressure basically rely on medication to lower or maintain normal blood pressure. However, the following methods can lower blood pressure without drugs, but you must maintain a healthy weight.
Brisk Walking
The blood pressure of hypertensive patients who walk briskly can be lowered by 8/6 mmHg. Exercise helps the heart use oxygen more effectively. Try to increase your walking speed or distance.
Deep Breathing
Slow breathing or meditation practices, such as Qigong, yoga, and Tai Chi, can lower stress hormones, which raise blood pressure. Try deep breathing for five minutes in the morning and evening.
Eat Foods Rich in Potassium
Potassium-rich foods are an important part of lowering blood pressure. Aim for an intake of 2000 to 4000 milligrams of potassium per day. For example: sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, cantaloupe, and dried fruits.
Pay Attention to the Sodium Content on Food Labels
People with a family history of hypertension are often sensitive to sodium, but there is currently no way to determine if a person is sensitive to sodium. Therefore, we should reduce our sodium intake. This doesn't just mean using less salt when cooking; most sodium is found in processed foods.
Eat More Dark Chocolate
Dark chocolate contains flavanols, which can make blood vessels more elastic. Studies have found that people who eat dark chocolate daily have significantly lower blood pressure.
Drink More Tea
Studies have found that hibiscus tea can effectively lower blood pressure because of the phytochemicals it contains that have blood pressure-lowering effects. Many herbal teas contain hibiscus; look for those with the highest content.
Adjust Your Working Hours
Studies have found that people who work more than 41 hours a week have a 15% increased chance of developing hypertension. This is because overtime takes up exercise time, and overtime also leads to unhealthy and irregular eating habits. Although you may not be able to leave work early, at least make time for exercise and healthy eating for yourself.
Relax with Music
Studies have found that suitable musical melodies, such as soothing music, Celtic music, and Indian music, can effectively lower blood pressure.
Indeed, eating celery can have a certain blood pressure-lowering effect, but wrong eating methods can greatly reduce this effect. You can refer to these small methods for lowering blood pressure without medication!