Reader\'s Digest Australia & New Zealand - June 2018

might have to pump harder, which

can raise your blood pressure.

BREATHE SLOWLYA Japanese study

found that patients who took six

deep breaths in 30 seconds before a

reading had a more than three-point

drop in their systolic blood pressure

compared with those who rested for

30 seconds without deep breathing.

NIBBLE DARK CHOCOLATEStudies

of 856 healthy participants showed

that lavanol-rich cocoa products,

eaten daily for at least two weeks, can

lower systolic blood pressure by four

points in those with

hypertension.

GET A GRIP

A 2014 study

showed healthy

adults who did

15 minutes of

hand-grip exercises

three times a week

for ten weeks

reduced their

systolic pressure by

almost ten points.

BY ANDREA AU LEVITT AND ALYSSA JUNG

Tweaks to help get a better, more accurate reading

Lowering Blood Pressure

DOCTORSare increasingly focusing

on the lifesaving beneits of lowering

your systolic blood pressure, the top

number in readings. A 2015 study

showed that volunteers who lowered

their systolic pressure to 120 had a 25

per cent lower risk of heart attack and

a 43 per cent lower risk of death from

cardiovascular causes, compared with

those whose systolic pressure was 140.

Losing weight, eating less sodium,

exercising more and quitting smoking

are among the best non-medicinal

ways to reduce systolic blood

pressure. hese tips may also help.

SIT PROPERLY

For your reading,

sit with your back

lat against the chair

back and your feet

lat on the loor (no

leg crossing!).

SUPPORT YOUR

ARMPosition your

armatheartlevelon

a lat table. If your

arm is too high or

too low, your heart PHOTO: ISTOCK

20 | June• 2018

HEALTH