Just 5 Days! The easy way to balance blood pressure and pulse immediately
Simple, consistent steps taken for five days can help balance blood pressure, control heart rate, and lower triglycerides. The plan is based on three main pillars: plate organization, walking rhythm, and short breathing exercises. Small changes each day can make a significant difference by the end of the week.
PLATE LAYOUT: QUARTER METHOD NUTRITIONThe basic approach to nutrition is to make half your plate vegetables, a quarter protein, and a quarter whole grains. It's recommended to add a tablespoon of extra virgin olive oil to salads and avoid packaged products that contain trans fats or the words "partially hydrogenated." On the first day, opt for whole-grain bread, cheese, olives, and tomatoes for breakfast, while a legume and olive oil salad are recommended for lunch and dinner. Sugary drinks are eliminated during this period.
WALK RHYTHM: CONTROL BY FEELINGA moderate pace of walking is defined as approximately 100 steps per minute. While heart rate varies by individual, a safe range for most people is around 50–70 percent of their maximum heart rate. On the first day, walk for 20 minutes, and on the second day, increase the time to 25 minutes, adding short, fast, and slow intervals. On the third day, walk for 30 minutes, then alternate between moderate and brisk paces, and then again at a moderate pace. On the fourth day, 30 minutes of walking on soft ground is recommended, and on the fifth day, 35 minutes of interval walking is recommended.
BREATHING AND RELAXATION: SHORT BUT EFFECTIVE5–8 minutes of daily breathing exercises relax the nervous system, help lower blood pressure by a few points, and improve sleep quality. On the first day, inhale for 4 seconds and exhale for 6 seconds. On the second day, increase to six minutes, and relax the shoulders. On the fourth day, extend to eight minutes, and add shoulder and neck relaxation. On the fifth day, support with a short stretch after walking.
CHANGES TO EXPECT IN 5 DAYSPeople who regularly follow this plan can see a 3–5 mmHg decrease in blood pressure, a 2–4 beat reduction in resting heart rate, a significant reduction in bloating, improved sleep quality, and a reduction in evening sugar cravings. Combining nutrition, walking, and breathing exercises can provide long-term benefits to vascular health.
(Spokesman)
Source: News Center
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