Hypertension is a very common chronic disease in life, and it is like a time bomb that threatens the health of patients. Many people know that they have high blood pressure to take their medication on time, but they don't care about what they need to pay attention to in life. Next, take a look at what are the "life prescriptions" for patients with hypertension?
1. Reduce sodium intake.
Reducing sodium salt intake can reduce systolic blood pressure by 2-8 mmHg, and it is recommended that patients with high blood pressure gradually reduce their daily salt intake to 6 g. Specific methods include reducing the consumption of pickled, brewed or halogenated foods, weighing the added table salt with a measuring instrument when cooking, and replacing table salt with substitute salt and vinegar.
2. Regular movement.
Regular exercise can help reduce systolic blood pressure by 4-9 mmHg, so for patients with hypertension without severe cardiovascular disease, moderate-intensity exercise can be performed 3-5 times a week according to their physical condition. The more suitable sports are walking, brisk walking, jogging, swimming, tai chi and so on. During exercise, attention should be paid to doing what you can, step by step.
3. Reasonable diet.
A reasonable diet and balanced nutrition can reduce systolic blood pressure by 8-14 mmHg. Patients with high blood pressure should limit their intake of fatty foods and ensure the intake of vegetables, fruits and proteins. For example, edible oil does not exceed half two per day, eat less or no fatty meat and animal offal, vegetables 400-500g per day, fruit 100g, half a kilogram of milk, 5 eggs per week, an appropriate amount of soy products or fish, etc.
4. Control weight.
Controlling body weight within a reasonable range can reduce systolic blood pressure by 5-20 mmHg. For patients with high blood pressure with heavy weight, it is recommended to control the body mass index below 24, while the waist circumference of men is controlled below 90 cm and the waist circumference of women is controlled below 85 cm. The method of weight loss is also relatively simple, that is, to "control the mouth and open the legs". For patients with unsatisfactory weight loss effects, it is also possible to consider taking weight loss drugs.
5. Quit smoking and limit alcohol.
Smoking and excessive alcohol consumption can have a negative effect on hypertension, and systolic blood pressure of 2-4 mmHg can be reduced by quitting smoking and limiting alcohol. Smoking cessation is generally done by means of abrupt cessation, which is completed on the day of smoking cessation, and can be supplemented by smoking cessation drugs if necessary. Alcohol consumption is not recommended in patients with hypertension, and the dose should be gradually reduced for patients who are alcoholics.
6. Maintain emotional stability.
Excessive mood swings can cause a significant increase in blood pressure, mainly because emotional tension can cause increased sympathetic excitability, and increased catecholamines cause vasoconstriction and increased blood pressure. Therefore, patients with hypertension should properly relax the pressure, avoid bad emotions such as tension, anxiety, sadness, and maintain an optimistic attitude.
7, ensure adequate sleep, do not stay up late.
Lack of sleep can lead to dysfunctional regulation of the sympathetic and vagus nerves, causing neuromodulatory dysfunction, leading to fluctuations in blood pressure, and even an irreversible increase in blood pressure. Therefore, patients with hypertension ensure adequate sleep and avoid staying up late, which is of great significance for blood pressure reduction.
Well, the above is the health knowledge shared with you today, welcome everyone to pay attention to me, harvest health knowledge every day!