By changing the lifestyle in the following 10 aspects, we can not only lower blood pressure, but also reduce the risk of heart disease.
1, lose weight and maintain a healthy weight
Blood pressure will increase with weight gain. So obese people lose weight, which helps to lower blood pressure. In addition, reducing excess weight also helps to strengthen the efficacy of antihypertensive drugs. You'd better discuss your weight loss goal with your doctor.
Step 2 exercise regularly
Exercise for at least 30-60 minutes a day can also lower blood pressure by 4-9 mm Hg, and the effect will be seen soon. If you have pre-hypertension (systolic blood pressure is between 120- 139 or diastolic blood pressure is between 80-89), exercise helps to avoid development.
Hypertension positive. If you already have high blood pressure, regular exercise can help you lower your blood pressure to a safe level.
Step 3 eat healthily
Eating a diet rich in whole grains, fruits and vegetables and low-fat dairy products and reducing the intake of saturated fat and cholesterol can help you lower your blood pressure 14 mm Hg. But changing eating habits is not easy. It's best to discuss a diet plan that suits you with a dietitian.
4. Reduce sodium intake
Reducing the amount of salt in the diet can also lower blood pressure by 2-8 mm Hg. Here are some suggestions:
The daily sodium intake should be controlled below 2300 mg.
People over 50 years old and suffering from hypertension, diabetes and chronic kidney disease should reduce their daily salt intake to below 1500 mg.
5. Drink less.
Alcoholic beverages are both beneficial and harmful to health. Although a small amount of drinking can help lower blood pressure by 2-4 mm Hg, this protective effect will disappear because of too much drinking. If you are not in the habit of drinking, you'd better not lower your blood pressure in this way. Generally speaking, the potential harm of drinking alcohol outweighs the benefits.
6. Avoid tobacco products and second-hand smoke.
Smoking is very harmful. Nicotine in tobacco products will increase blood pressure by more than10mmhg after smoking. If you smoke regularly during the day, it means that your blood pressure will remain high. Secondhand smoke should also be avoided. Secondhand smoke can also cause health problems such as high blood pressure and heart disease.
7. Reduce caffeine intake
The effect of caffeine on blood pressure has been controversial. Drinking caffeinated drinks will temporarily raise blood pressure, but it is not clear whether this effect is temporary or long-term. Blood pressure can be measured within half an hour after drinking a cup of coffee or other caffeinated drinks; such as
If your blood pressure rises by 10, you are sensitive to the effect of caffeine on your blood pressure.
8. Reduce stress
Psychological stress or anxiety can also temporarily raise blood pressure. Take time to think about what causes stress, such as work, family, finances or illness. Once the reason is clear, it is necessary to eliminate the pressure in a targeted manner.
9. Self-test your blood pressure at home and go to the hospital regularly.
If you have high blood pressure, you need to measure your blood pressure at home. In addition, it is necessary to go to the hospital for routine examination, which is helpful to control the blood pressure index and avoid further deterioration of the condition.
10, get the support of family and friends.
Getting support from family and friends also helps to promote health. Tell your family about the dangers of high blood pressure and let them improve their lifestyle with you.