If you have high blood pressure, eating more of these two fruits can reduce the risk of death

Hypertension is a common chronic disease. It is like a "time bomb" hidden in the body, threatening our health at all times. According to statistics, one in every four Chinese people may suffer from hypertension. Isn't this number shocking? But don't worry, today I will share with you some health tips for patients with hypertension.

Eat more of these fruits, there are many benefits

The latest research found that eating more bananas or apples can have great benefits for patients with high blood pressure! A 10-year follow-up study of 2,480 patients with high blood pressure in the National Health and Nutrition Examination Survey (NHANES) database showed that eating more bananas or apples can reduce the risk of all-cause mortality in patients with high blood pressure, and the benefits are greater when the two fruits are eaten together.

Specifically, compared with people who rarely eat apples, those who eat apples 3-6 times a week have a 40% lower risk of all-cause mortality; those who eat bananas 3-6 times a week have a 24% lower risk of all-cause mortality than those who rarely eat bananas; and those who eat bananas and apples 3-6 times a week have a 43% lower risk of all-cause mortality.

Hypertension-friendly food recommendations

1. Tomatoes

Tomatoes are also good friends for patients with high blood pressure. A study published in the European Journal of Preventive Cardiology in 2023 found that eating a tomato a day can help lower blood pressure and reduce the risk of high blood pressure. Compared with those who consume the least, those who consume more than 110 grams of tomatoes a day have a 36% lower risk of high blood pressure. Therefore, patients with high blood pressure might as well eat a tomato every day to keep their blood pressure stable.

2. Soy products

The soy products we usually eat are also very helpful in preventing high blood pressure. A 2020 study involving more than 60,000 people showed that people who consumed ≥125 grams of soy products per day had a 27% lower risk of high blood pressure compared to those who consumed less than 125 grams per day. You can eat more soy products such as tofu and soy milk.

3. Light tea

This is good news for friends who like to drink tea. A study involving more than 30,000 people showed that people who have the habit of drinking tea (≥3 times a week for at least 6 months) have a 14% lower risk of developing high blood pressure than those who do not have the habit of drinking tea.

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Improve blood pressure, these methods are very effective

1. Isometric exercise: the best choice for lowering blood pressure
A study published in the British Journal of Sports Medicine in 2023 found that "isometric exercise" is the best choice for lowering blood pressure. Isometric exercise means that during exercise, the muscles contract but do not change their length, and the joints remain still, such as squatting against the wall, horse stance, static crunches, plank support , etc. You can do isometric exercise several times a week, each time for a few minutes, to slowly lower your blood pressure.

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2. Low sodium salt instead of traditional salt: the simplest way to reduce salt

According to the "Chinese Hypertension Clinical Practice Guidelines", compared with ordinary salt, the low-sodium salt replacement diet group reduced major cardiovascular risks by 13% and all-cause mortality risk by 12%. When cooking, hypertensive patients can use low-sodium salt instead of ordinary salt to reduce sodium intake, which is very helpful for blood pressure control.

3. Get enough sleep for 7-8 hours: the laziest way to protect blood pressure

Experts say that people who sleep less than 5 hours are more likely to suffer from high blood pressure than those who sleep 7-8 hours, especially women. Therefore, we should develop good sleeping habits, make sure to sleep 7 to 8 hours every night, and try to keep a fixed schedule, go to bed around 11 pm, and get up at 6 to 7 am. In addition, a proper lunch break can also help maintain a good blood pressure level.