Healthy diet: maintain a balanced and nutritious diet and limit the intake of foods high in salt, fat and cholesterol. Increase the intake of fresh fruits, vegetables, whole grains, low-fat dairy products and lean meat.
Weight control: maintain a healthy weight range and avoid obesity. If necessary, control your weight through a reasonable diet and moderate exercise.
Active exercise: Regular aerobic exercise, such as brisk walking, running and swimming. , at least 150 minutes per week. In addition, strength training also helps to enhance physical fitness.
Reduce salt intake: control the intake of salt and sodium in food, and limit the intake of processed foods, salty snacks and high-salt condiments.
Limit alcohol consumption: Excessive drinking will increase the risk of hypertension. Men should not exceed two standard drinks a day, and women should not exceed one standard drink a day.
Quit smoking: quit smoking or avoid second-hand smoke, because chemicals in tobacco will have a negative impact on blood pressure and cardiovascular health.
Control caffeine intake: Caffeine may lead to high blood pressure, and moderately limit the intake of coffee, tea and caffeinated drinks.
Relieve stress: Learn to cope with and manage stress, and adopt relaxation techniques, such as deep breathing, meditation, yoga or self-relaxation activities.
Check blood pressure regularly: measure and record blood pressure regularly, and monitor and follow up with doctors regularly.
Moderate intake of calcium and magnesium: Moderate intake of calcium and magnesium can have a positive impact on blood pressure. Make sure you get enough calcium and magnesium through diet or supplements.
Please note that these are general suggestions. If you have hypertension or risk factors for hypertension, please consult your doctor for personalized advice and treatment.