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High blood pressure, a disease known as the "silent killer", has quietly affected countless Chinese families. It is silent, but it can silently erode our blood vessels and damage our hearts, brains and kidneys.
Whenever high blood pressure is mentioned, people's first reaction is often to take medicine, as if that small pill is the only weapon against high blood pressure. This is not the case.
In addition to medication, many details in life can also be a powerful assistant for us to lower blood pressure. Today, let's explore together what other methods can help us effectively lower blood pressure in addition to taking medicine.
1. Dietary adjustment: "blood pressure medicine" on the table
Chinese pay attention to "the people take food as the sky", and the food culture is broad and profound. For people with high blood pressure, the choice of table needs to be extra careful. People with high blood pressure should follow a diet low in salt, fat and fiber.
Low-salt diet
Salt is the number one enemy of people with high blood pressure. Consuming too much salt can lead to an increase in sodium ions in the body, which attracts more water into the bloodstream, increasing blood volume, which in turn raises blood pressure.
Therefore, the daily salt intake of patients with hypertension should be controlled to less than 6 grams. This means not only reducing the use of table salt, but also being wary of the "invisible salts" hidden in processed foods, pickles and condiments.
Low-fat diet
High-fat foods, especially saturated and trans fats, increase the risk of atherosclerosis, narrowing blood vessels and raising blood pressure.
Therefore, people with high blood pressure should eat more lean meat, fish, soy products and low-fat dairy products, while reducing the intake of fried foods and animal offal.
High-fiber diet
Dietary fiber helps lower blood cholesterol levels and reduces the risk of cardiovascular disease. Eating more vegetables, fruits, and whole grains not only provides a rich source of dietary fiber, but also increases satiety, helps with weight control, and lowers blood pressure.
2. Moderate exercise: let the body move and lower blood pressure
3. Psychological adjustment: good mood, low blood pressure
In traditional Chinese culture, there is a saying that "the heart is wide and the body is fat", which means that people with a good attitude will also be healthier. For people with high blood pressure, it is equally important to maintain a good mood.
In traditional Chinese culture, there is a saying that "flowing water does not rot, and the hub does not beetle", which means that things that are often exercised are not easy to spoil. For people with high blood pressure, moderate exercise is also a good medicine. Exercise strengthens the heart and lungs, improves blood circulation, and lowers blood pressure.
aerobics
Aerobic exercise, such as brisk walking, jogging, swimming, and cycling, is preferred by people with high blood pressure. These exercises increase heart rate and breathing rate consistently and evenly, allowing the heart and blood vessels to be exercised.
People with high blood pressure are advised to do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
Strength training
Strength training, such as weightlifting and push-ups, builds muscle strength, increases basal metabolic rate, and helps control weight and blood pressure. When performing strength training, patients with high blood pressure should pay attention to choosing the weight and number of times that are suitable for them and avoid overexertion.
Tai Chi and Yoga
Tai Chi and Yoga, two traditional forms of exercise originating from China, are popular among people with high blood pressure for their gentle and soothing characteristics. Not only do they exercise but they also regulate breathing and relax the mind, which lowers blood pressure.
Long-term mental tension and anxiety can lead to an increase in the secretion of hormones such as adrenaline in the body, which can raise blood pressure. Therefore, patients with high blood pressure should learn to relax their minds and avoid excessive tension and anxiety. You can try relaxation techniques such as deep breathing, meditation, listening to music, etc.
Positive mindset
A positive mindset strengthens the body's immunity and lowers blood pressure. Patients with hypertension should maintain an optimistic and cheerful attitude, and be able to actively cope with difficulties and challenges in life and not give up easily.
Social events
Social activities can increase communication and interaction between people, which can help relieve loneliness and anxiety. Patients with hypertension should participate in more social activities, such as community activities and volunteer services, to share happiness with others and face difficulties together.
4. Quit smoking and limit alcohol: stay away from tobacco and alcohol, and your blood pressure will be more stable
Tobacco and alcohol are the two major "cancers" of patients with high blood pressure. Not only do they directly raise blood pressure, but they also increase the risk of cardiovascular disease.
Quit smoking
Smoking causes blood vessels to constrict, increasing the burden on the heart, which in turn raises blood pressure. At the same time, smoking increases the risk of atherosclerosis, which narrows blood vessels. Therefore, patients with high blood pressure should resolutely quit smoking and stay away from the harm of secondhand smoke.
Alcohol is limited
Drinking alcohol in moderation may help lower blood pressure, but drinking too much alcohol can increase blood pressure. People with high blood pressure should limit their alcohol intake to no more than 25 grams per day for men and 15 grams per day for women. At the same time, drinking alcohol on an empty stomach and getting drunk should be avoided.
5. Regular work and rest: good habits, low blood pressure
In traditional Chinese culture, there is a saying that "the sun rises and the sun sets", which means living in accordance with the laws of nature. For people with high blood pressure, it is equally important to maintain a regular routine.
Get enough sleep
Lack of sleep can lead to hormone secretion disorders in the body, increasing the risk of elevated blood pressure. Patients with high blood pressure should ensure adequate sleep for 7-8 hours a day and avoid staying up late and overexertion.
Have regular bowel movements
Poor bowel movements can lead to a buildup of toxins in the body, increasing the risk of increased blood pressure. Patients with high blood pressure should develop the habit of regular bowel movements, eat more foods rich in dietary fiber, and avoid constipation.
Avoid sitting for long periods of time
Sitting for long periods of time can lead to poor blood circulation and increase the risk of increased blood pressure. Patients with high blood pressure should avoid sitting for long periods of time and get up and move their bodies every once in a while to promote blood circulation.
Comprehensive measures are more effective
Speaking of which, you probably can't wait to find out if these five methods are effective in lowering blood pressure. The answer is yes! However, I would like to emphasize that these five approaches are not isolated, but require a combination of approaches to achieve the best results.
Dietary adjustment, moderate exercise, psychological adjustment, smoking cessation and alcohol restriction and regular work and rest complement each other and together constitute the "five steps" of blood pressure reduction for hypertensive patients. Only by putting these five aspects in place can we truly achieve stable control of blood pressure.
Closing Message: A healthy life starts with me
High blood pressure, although it seems to be an invincible enemy, as long as we master the right methods, we can firmly control it in our hands. In addition to taking medicine to lower blood pressure, dietary adjustment, moderate exercise, psychological adjustment, quitting smoking and limiting alcohol, and regular work and rest can also effectively lower blood pressure.
Let's start with every detail of life, take care of our body, and enjoy a healthy life. Remember, health isn't everything, but it's possible to lose everything without it. May every hypertensive patient have a healthy and happy tomorrow!
The above content is for reference only, if you feel unwell, please consult a medical professional. If you like it, you can pay attention to it, share health knowledge every day, and be your exclusive online doctor.