How long can you live, just look at your blood pressure? The Lancet: If you want to live a long life, don't exceed this blood pressure!
"Every time I measure my blood pressure, my heart is up and down, and I am more nervous than waiting for the lottery to draw." Grandma Li said as she gently shook her granddaughter Lily's hand.
When she saw that the blood pressure value on the physical examination report showed "116/75 mmHg", Grandma Li breathed a sigh of relief and had a long-lost smile on her face.
Lily saw it in her eyes, and was happy for her grandmother, and couldn't help but tease her: "Grandma, the other test results haven't come out yet, are you too happy too early?" ”
Grandma Li said with a smile: "As long as my blood pressure is well controlled, I feel like I can live to be 99 years old!" ”
Hearing this, Lily couldn't help but laugh, she knew that for grandma, health is the greatest happiness.
But then again, is this blood pressure really related to longevity? If you want to live a long life, how much blood pressure should you control?
01
The Lancet: Blood pressure below 120 may reduce the risk of death
Blood pressure, especially systolic blood pressure, has been shown to be closely linked to longevity.
A recent study reported in The Lancet, conducted by Professor Li Jing's team at Fuwai Hospital, looked at 11,255 hypertensive patients with high cardiovascular risk from 116 hospitals or communities in China.
The participants were randomly assigned to two groups: one group received standard blood pressure lowering therapy with a goal of systolic blood pressure less than 140 mmHg; The other group received intensive antihypertensive therapy with a goal of systolic blood pressure of less than 120 mmHg.
The study, which lasted three years, showed that those with systolic blood pressure controlled below 120 mmHg had a 12% lower risk of cardiovascular events than the standard treatment group.
This data suggests that a lower blood pressure target can significantly reduce the occurrence of cardiovascular and cerebrovascular events and help prolong life expectancy for people with high cardiovascular risk.
Studies have also noted that it is entirely feasible to maintain systolic blood pressure below 120 mmHg with common and economical antihypertensive drugs, and that there are additional benefits in preventing acute injury.
02
Correct understanding of blood pressure standards
While lowering blood pressure targets below 120 mmHg has shown positive health effects, not everyone needs to have blood pressure at this level.
According to the recommendations of the World Health Organization (WHO), the blood pressure range for a normal adult should be between systolic blood pressure and diastolic blood pressure between 90-140mmHg and diastolic blood pressure between 60-90mmHg.
In China, the diagnostic criteria for hypertension are more stringent, i.e., systolic blood pressure ≥ 140 mmHg or diastolic blood pressure ≥ 90 mmHg at the first diagnosis, and such results need to be confirmed by three consecutive measurements.
03
Dietary guidelines for hypertension: low sodium and high potassium
Controlling blood pressure is not just about medication, but also about adjusting your diet.
A well-informed diet can significantly improve blood pressure levels, especially by reducing sodium and salt intake and increasing potassium intake to achieve better health results.
The World Health Organization has repeatedly stressed the importance of reducing sodium intake, and studies have shown that reducing salt intake by 2 grams per day can reduce systolic blood pressure by about 2.0 mmHg and diastolic blood pressure by about 1.2 mmHg.
The implementation of a low-sodium and high-potassium diet is especially critical for patients with hypertension, and potassium intake can neutralize the effect of sodium salt on blood pressure.
Scientific studies have shown that moderate potassium intake is effective in lowering blood pressure, and this effect can be achieved by counteracting the effects of sodium.
To supplement potassium, you can eat more of the following 3 high-potassium foods:
1. Beans
Legumes are a good source of potassium, such as soybeans, adzuki beans and dried broad beans, which are rich in potassium and have a good auxiliary effect on regulating cardiovascular function.
2. Green leafy vegetables
Green vegetables, such as water spinach, amaranth, spinach, etc., are not only high in potassium, but also rich in vitamins and minerals, which can help improve overall nutritional levels.
3. Fruits
Certain fruits, such as bananas, jackfruit, durian, etc., are high in potassium, which can not only help replenish the daily potassium requirement, but also increase the variety and flavor of the diet.
04
If you want to live a long life, these 4 things must be quit
1. Strenuous exercise
Proper physical activity can help lower blood pressure, and brisk walking, swimming, or cycling are all good options for people with high blood pressure.
These activities enhance heart function and blood circulation without drastic effects on blood pressure.
2. Stop taking the drug casually
People with high blood pressure should use antihypertensive drugs under the guidance of a doctor.
Even if blood pressure temporarily reaches a normal level, the drug should not be stopped arbitrarily, which may cause sudden fluctuations in blood pressure and increase the risk of cardiovascular and cerebrovascular events.
3. Emotional
Maintaining a calm mind is key to blood pressure control, and trying to avoid emotions such as anger, anxiety or nervousness, which can temporarily raise blood pressure and be detrimental to your health.
4. Get up too violently
For people with high blood pressure, they should get up slowly in the morning and avoid standing abruptly, as this can cause sudden changes in blood pressure and dizziness or other discomfort may occur.
Maintaining a healthy lifestyle and paying attention to changes in blood pressure is a crucial step towards longevity.
Let's work together to protect our health with a scientific attitude and action.