Nowadays, the population of high blood pressure patients is becoming younger, and the number of people with high blood pressure in our country is also considerable. High blood pressure is also considered a “lifestyle” disease, with many people relying on prescriptions from hospitals for medication, but in fact, we can also manage the condition by changing unhealthy lifestyles. Only when high blood pressure reaches a severe stage do we recommend using prescribed medication for treatment by doctors; in general, we still suggest lifestyle changes for management, as we all know, medication has its risks. Many high blood pressure patients develop the condition due to irregular and unhealthy diets and poor lifestyle habits, so in order to lead a better and healthier life, we must control our diet and be physically active. So, what specific actions can be taken? Let me introduce them one by one below.
Control blood pressure from rising by sticking to 6 things
1. Reduce salt intake, consume less than 6 grams of salt daily, and blood pressure can be reduced by 5 to 6 mmHg.
2. Lose weight; for obese hypertensive patients, every 5 kg of weight loss can lower blood pressure by 10 to 20 mmHg. Maintaining a healthy weight is our lifelong goal, and it’s never too late to start acting.
3. Engage in physical exercise; walking for more than half an hour can reduce blood pressure by ten mmHg.
4. Avoid staying up late; poor sleep at night can lead to increased blood pressure as the sympathetic nervous system does not get adequate rest, leading to anxiety and subsequent elevation in blood pressure.
5. Maintain a good mood; staying calm and stress-free can reduce blood pressure by 5 to 10 mmHg.
6. Quit smoking; one cigarette can continuously increase blood pressure for 15 to 30 minutes, and smoking two cigarettes will increase heart rate even more!
For high blood pressure patients, avoid these 2 types of foods
1. Alcohol; excessive drinking can harm the liver and accelerate heart rate, leading to increased blood pressure. Patients with high blood pressure who consume alcohol will worsen their condition, so it’s best to avoid alcohol.
2. Chicken soup; although chicken soup is nutritious, it can raise cholesterol and blood pressure, so it’s advisable to limit consumption.
All the recommended actions above are within our reach, and by taking action, we can move closer to a healthier lifestyle. Nowadays, many people understand that a healthy lifestyle and diet can prevent and improve high blood pressure, but only a few actually act upon it, possibly due to insufficient knowledge about the disease and the benefits of a healthy lifestyle. I hope that after reading our article, everyone can gain insight and take certain actions.
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