Core Viewpoint - Recent studies indicate that simple lifestyle changes can significantly lower blood pressure, emphasizing the importance of regular movement and dietary adjustments. Group 1: Blood Pressure Reduction Methods - Increasing "sit-stand" transitions can effectively lower blood pressure more than merely reducing sitting time, as it promotes muscle activation and blood circulation [1] - Drinking 6-8 cups of boiled water daily can significantly reduce the risk of hypertension compared to those who drink less than 1 cup [3] - Consuming whole grains can lower hypertension risk by 26% for those with the highest intake compared to the lowest [4] - Using low-sodium salt can reduce blood pressure by 5.2/1.5 mmHg [6] - Eating five or more eggs weekly can decrease hypertension risk by 32% [7] - Daily consumption of over 110 grams of tomatoes can lower hypertension risk by 36% [8] - Increased intake of legumes, especially soy, is associated with a lower risk of hypertension, particularly in individuals over 65 [10] Group 2: Risk Factors for Hypertension - High salt intake is the leading risk factor for hypertension, with a recommendation to limit daily salt intake to no more than 5 grams [11] - Smoking raises blood pressure and damages blood vessels, with a strong recommendation for smokers to quit [12] - Alcohol consumption, even in small amounts, can elevate blood pressure, with guidelines suggesting men limit intake to less than 25 grams and women to less than 15 grams [13][14] - Sedentary lifestyle contributes to increased blood pressure, with a recommendation for at least 150 minutes of moderate exercise weekly [15][16] - Insufficient sleep can lead to hormonal imbalances that raise blood pressure, with a recommendation for 7-8 hours of quality sleep [17][18] - Chronic stress can elevate blood pressure, with suggestions for stress management techniques such as meditation and yoga [19]

Core Insights - The article highlights the significant health benefits of the star oil vine (美藤果), particularly its effectiveness in lowering uric acid levels, blood lipids, and blood pressure, as well as its potential in alleviating dry eye syndrome and Alzheimer's disease [1][2][3]. Group 1: Health Benefits - The star oil vine is recognized for its diverse medicinal properties, with its fruit kernels being a key source of value due to their high unsaturated fatty acid and quality protein content [7][8]. - The unsaturated fatty acids in the fruit exhibit strong health benefits, effectively lowering blood lipids and improving conditions such as dry eye syndrome and dermatitis, with initial positive effects noted for Alzheimer's disease [8][9]. - The protein content in the fruit is notably high, particularly in albumin, which is rich in sulfur amino acids, making it suitable for use in sports drinks and protein supplements, significantly enhancing immune function [10][12]. Group 2: Research and Development - The research team led by Professor Du Bing has published 16 SCI papers and 48 Chinese papers, establishing a leading position in the study of the star oil vine [14]. - The team has developed a preparation technology for star oil vine peptides, identifying their structure and obtaining a patent, with a notable discovery of the peptides' excellent uric acid-lowering capabilities [15][16]. Group 3: Innovative Formulations - The combination of dried tangerine peel (陈皮) with star oil vine has shown remarkable synergistic effects, enhancing both the taste and efficacy of the oil [21][22]. - The innovative formulation of tangerine peel oil, star oil vine oil, and lutein has demonstrated a superior effect in improving dry eye syndrome, achieving a "1+1+1 > 3" outcome [23][24].

Core Findings - Stretching is more effective than brisk walking in lowering blood pressure, according to a study involving 40 participants with high blood pressure or borderline high blood pressure [1][3]. Group 1: Study Design - The study randomly assigned participants into two groups for an 8-week program, with both groups engaging in 30 minutes of exercise five days a week [1][3]. - The stretching group performed 21 full-body stretching exercises, holding each for 30 seconds with a 15-second rest in between [2]. - The brisk walking group walked outdoors or on a treadmill, aiming to reach a specific heart rate [3]. Group 2: Results - Blood pressure measurements showed a significant reduction in the stretching group compared to the brisk walking group, although the walking group had a greater reduction in waist circumference [3]. - Both groups did not show significant differences in weight [3]. Group 3: Benefits of Stretching - Stretching helps alleviate fatigue and promotes blood circulation, which can relieve muscle soreness [6]. - It enhances athletic performance by improving flexibility and reducing the risk of injury [7]. - Post-exercise stretching aids in muscle recovery and reduces tension, enhancing overall workout effectiveness [8]. Group 4: Recommendations for Stretching - Regular stretching is essential for maintaining joint mobility and health benefits [10]. - The optimal time for stretching is within 10-15 minutes post-exercise when muscles are warm [11]. - Caution is advised to avoid overstretching, bouncing movements, and breath-holding during stretching, especially for older adults [13][14][15].