Hypertension is a common chronic disease that affects the health of hundreds of millions of people worldwide. It is very important for people with high blood pressure to control their blood pressure because high blood pressure increases the risk of heart disease, stroke, kidney disease, etc. In order to better control blood pressure, doctors remind us to pay attention to three important points, namely "three do's" and "three don'ts".
People with high blood pressure should pay special attention to their diet, because diet has a very large impact on blood pressure. First, control your salt intake. Salt is one of the main factors that raise blood pressure, so it is recommended that each person consume no more than 6 grams of salt per day. At the same time, to increase the intake of dietary fiber, eat more vegetables, fruits, whole grains, etc., which can help lower blood pressure. Second, control your fat and cholesterol intake. Too much fat and cholesterol can lead to problems such as narrowing, hardening, and blockage of blood vessels, which can affect blood pressure control. It is recommended to reduce the intake of high-fat, high-cholesterol foods, such as animal offal, fatty meats, fried foods, etc.
In addition to diet, people with high blood pressure also need to pay attention to exercise and rest. Moderate exercise can help lower blood pressure, lose weight, enhance cardiopulmonary fitness, and more. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, jogging, etc. However, it is important to note that you should not exercise excessively, as this may lead to excessive fluctuations in blood pressure, which can have a negative impact on your health. It is also very important to get enough sleep, as sleep deprivation can lead to an increase in blood pressure. It is recommended to maintain 7-8 hours of sleep per night and avoid staying up late and overexertion.
In addition to the "three musts" mentioned above, patients with hypertension also need to pay attention to the "three don'ts". First of all, don't smoke. Smoking causes blood vessels to spasm and constrict, which can raise blood pressure. At the same time, smoking also increases the risk of diseases such as heart disease and stroke. Therefore, patients with high blood pressure are advised to quit smoking as soon as possible to avoid greater impact on their health. Second, don't drink alcohol. Alcohol can increase blood pressure and reduce the effectiveness of antihypertensive medications. Long-term heavy alcohol consumption can also lead to liver damage, pancreatitis, and other problems. Therefore, people with high blood pressure should avoid or minimize the amount of alcohol they drink. Finally, don't sit for long periods of time or stay in the same position for long periods of time. Sitting for long periods of time or staying in the same position for long periods of time can lead to poor blood circulation, which can increase blood pressure. It is recommended to get up and move for 5-10 minutes every hour, or do a moderate amount of exercise every day to promote blood circulation and lower blood pressure.
In addition to the "three dos" and "three don'ts" mentioned above, patients with high blood pressure also need to pay attention to the key points of measuring blood pressure. First of all, you need to sit still or rest for 5-10 minutes before measuring blood pressure to avoid the effects of strenuous exercise or mood swings on blood pressure. Secondly, when measuring blood pressure, you need to choose a suitable blood pressure monitor and a suitable cuff to ensure the accuracy of the measurement results. Finally, you need to measure your blood pressure several times, taking the average as your own blood pressure value.
In short, patients with high blood pressure need to pay attention to diet, exercise and rest, and abide by the principles of "three dos" and "three don'ts". It is also important to pay attention to the important points when measuring blood pressure to ensure the accuracy of the measurement results. Through the implementation and adherence of these measures, people with hypertension can better control their blood pressure levels, reduce the risk of complications, and improve their quality of life.
High blood pressure