Second, the diet should be physically and mentally healthy. If you can control the diet structure and lower your blood pressure, you can try a diet containing whole grains, fresh fruits, vegetables and fruits and low-calorie dairy products to lower your blood pressure 1 1mmHg. This diet plan is called a diet to suppress high blood pressure.
Third, lose unnecessary weight and pay attention to chest circumference. Many people's hypertension is caused by obesity. In other words, blood pressure will increase with the increase of weight, and overweight will also cause the interruption of inhalation during sleep (apnea), which will further increase blood pressure. Such a vicious circle will keep our blood pressure high. Then, losing weight is one of the most effective ways for obese people to control their blood pressure. If people are overweight or obese, even if they lose less, their blood pressure will drop significantly. Under normal circumstances, blood pressure can be reduced by about 1mmHg per kilogram of body weight. There is also the need to care about your chest size. Generally speaking, people with abdominal obesity have a higher risk of hypertension. The bust of male is more than 90cm, and that of female is more than 80cm, which belongs to centripetal obesity group.
Fourth, regular exercise suggests that patients with hypertension should exercise regularly. We can set a standard, such as weekly exercise 150 minutes or about 30 minutes on most days of the week, then regular exercise can help us lower our blood pressure by about 5 to 8mmHg. Try to exercise regularly, because once you stop exercising, your blood pressure will rise again. If you are in the process of rising blood pressure, exercise can help you prevent high blood pressure. If you already have high blood pressure, completing exercise on time can lower your blood pressure to a more reliable level. Exercise to lower blood pressure Try to do aerobic exercise, including walking, running, cycling, swimming or dancing. You can also try high-toughness interval exercise and muscle training, which is also good for lowering blood pressure, but this kind of exercise must be moderate.
Fifth, adequate sleep quality and less sleep time will also lead to an increase in blood pressure. In order to better maintain normal blood pressure, you must rest on time and don't stay up late.
Sixth, quitting smoking and drinking will increase blood pressure, and the more you drink, the more significant your blood pressure will increase. Tobacco will raise your blood pressure within a few minutes after inhalation. Quitting smoking can not only help to repair blood pressure, but also reduce the risk of heart disease and improve the overall physical condition.
Seventh, measuring blood pressure at home, going to the hospital to buy a sphygmomanometer on time and carrying out home monitoring will help to pay close attention to blood pressure changes. If you find abnormal blood pressure changes, you can seek medical treatment immediately.
Eighth, relieve work pressure. Although there is no clear research on the harm of work stress to blood pressure, it will do harm to blood pressure if the long-term work stress is too large. Especially in my life, I like to use overeating and smoking to relieve my work pressure, so this unhealthy lifestyle will definitely cause high blood pressure.
Ninth, keeping a good mood and paying attention to controlling one's depression, such as anger, long-term anxiety or mental stress, will greatly enhance the risk of cardiovascular disease. Therefore, patients with hypertension should not only adjust their living habits, but also actively prevent and reduce psychological pressure and store good emotions, which is conducive to stabilizing and lowering blood pressure.