Speaking of which measures can lower blood pressure in life, I believe every friend can say a few, such as eating less salt and exercising more. But do you know how effective these measures are in lowering blood pressure?
Dr. Clove found the data of the most authoritative organization, the American Heart Association (AHA), which listed 4 effective antihypertensive measures and their antihypertensive effects. Let’s have a look!
However, I would like to remind you that these measures cannot replace drug therapy. Friends who are taking drugs to control blood pressure must not stop taking drugs just because they have taken these measures, which will delay treatment and backfire.
Weight loss
Effect: For overweight people, systolic blood pressure decreased by 5 ~ 20 mmHg for every 10kg body weight lost.
How?
1. Calculate BMI to determine whether there is obesity or overweight. BMI = weight kg ÷ height m.
For example, height 1.7 m, weight 70 kg, BMI: 70 ÷ 1.7 ² = 24.22, if BMI is greater than 24, weight loss should be considered.
2. Measure waist circumference. If men > 2.7 city feet (90 cm) and women > 2.4 city feet (80 cm), weight loss should also be considered.
Note: Choose a weight loss method that combines exercise and diet. Don’t believe any weight loss drugs and physiotherapy products that claim to be able to [easily lose weight].
Low sodium diet
Results: Systolic blood pressure decreased by 8 ~ 14 mmHg after long-term persistence.
How?
- Eat more vegetables and fruits, eat at least two fruits and vegetables of the same size and a bowl of vegetables every day; Choose fresh meat and vegetables and eat less processed and pickled meat and vegetables, such as pickled vegetables, fermented bean curd, ham, etc. When cooking, use a salt-limited spoon, and each person should use no more than 5g of salt per day. Use less high sodium seasonings, such as soy sauce, oyster sauce and ketchup. Use natural seasonings, such as Cong, ginger, garlic, pepper, lemon, etc. Choose low-fat and high-protein foods, such as lean meat and skim milk, and eat less fat and fried foods.
Sports
Results: Systolic blood pressure decreased by 4 ~ 9 mmHg after regular exercise
How?
- At least five days a week, do aerobic exercise for about 30 minutes. It is recommended to do muscle strength exercises twice a week.
Small reminder: People with severe blood pressure increase (greater than 180/120 mmHg) or complications such as heart failure are not suitable for exercise.
Drink less
Effect: Restricting drinking and reducing systolic blood pressure by 2 ~ 4 mmHg
How?
You can refer to the standards in the following figure:
- People who do not drink alcohol should not drink for the sake of [health care]. People who drink alcohol must limit the amount of alcohol they drink each time. If you cannot meet the limit or have a habit of drinking alcohol before, it is recommended to give up drinking.
Special reminder: These measures are not only helpful to hypertension patients, but also benefit everyone! It is better to move than to move. Start now and let health [occupy] your life!