For patients with hypertension, lifestyle improvement is very important for blood pressure control. To start from daily life, the main suggestions are as follows:
First, reduce the intake of sodium salt and have a light diet.
Excessive salt is directly related to hypertension. We suggest that the daily life should be based on a light diet, and the daily sodium salt should not exceed 6g (equivalent to a beer lid), and it is best to control it at about 3g. At the same time, we should pay attention to a balanced diet and reasonable collocation in daily life, and try to avoid spicy, irritating, oily and sweet foods. It can reduce our systolic blood pressure by 2 ~ 8 mmhg.
Second, eat more fresh vegetables and fruits.
Fresh vegetables and fruits are rich in potassium, calcium, vitamins and cellulose, which is beneficial to soften blood vessels, reduce blood viscosity and control blood pressure.
Third, control weight and lose weight.
For obese (including abdominal obesity) and overweight people, we should actively lose weight and control the body mass index below 24kg/㎡, and the waist circumference of men is less than 90cm and that of women is less than 85cm. It can reduce our systolic blood pressure by 5 ~ 20 mmhg.
Fourth, regular and appropriate exercise.
Patients with hypertension should exercise regularly and moderately (jogging, Tai Ji Chuan, mountain climbing, swimming, etc. ) is appropriate, you should choose the right exercise according to your own situation. People with large blood pressure fluctuation or obvious increase need to control their blood pressure with drugs for 30 minutes every day, 5-7 times a week. It can reduce our systolic blood pressure by 4 ~ 9mmhg.
5. Quit smoking and limit alcohol.
Smoking is not only bad for blood pressure control, but also increases the incidence of many diseases (including tumors). We must give up smoking. At the same time, it is suggested that people who drink alcohol must be moderate, and the daily drinking amount of men should not exceed 25g and that of women should not exceed 15g. It can reduce our systolic blood pressure by 2 ~ 4 mmhg.
Keep a psychological balance and pay attention to rest.
Emotion has a very important influence on blood pressure. Try to avoid excessive anxiety, staying up late, excitement, etc. , and pay attention to adjust their mentality and rest. As the saying goes, it makes sense to laugh for ten years.
Seven, regular treatment and follow-up.
While actively improving lifestyle, we suggest that all patients with hypertension should be treated with drugs at the same time once they are diagnosed. Follow-up regularly, adjust dosage under the guidance of doctors, and screen hypertension-related complications in a targeted manner. Don't be partial to listening and believing, so as not to delay the illness and cause unpredictable consequences.