Sexual Health
In addition to taking medication, hypertension can also be reduced through these four methods
Speaking of what measures in life can lower blood pressure, 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 reducing blood pressure?
Find the most authoritative organization - the American Heart Association (AHA), which lists four effective blood pressure measures and their blood pressure effects. Let's take a look together!
However, I would like to remind everyone that these measures cannot replace medication. Friends who are taking medication to control their blood pressure should not stop taking medication just because they have taken these measures, which can delay treatment and backfire.
Low sodium diet
Effect: Long-term adherence reduces systolic blood pressure by 8-14 mmHg.
How to do it?
Eat more vegetables and fruits, at least two vegetables and fruits of average size, and a bowl of vegetables every day;
Choose fresh meat and vegetables, and eat less processed and pickled meat and vegetables, such as pickles, Fermented bean curd, ham, etc;
Use a limited salt spoon when cooking, and the amount of salt used per person per day should not exceed 5 grams.
Reduce the use of high sodium seasonings, such as soy sauce, oyster sauce, and tomato sauce;
Use natural seasonings such as cong, ginger, garlic, pepper, lemon, etc;
Choose foods that are low in fat and high in protein, such as lean meat and skimmed milk, and eat less fat and fried foods;
Moderate exercise
Effect: Adhere to regular exercise and reduce systolic blood pressure by 4-9mmHg
How to do it?
Perform aerobic exercise for about 30 minutes at least five days a week,
It is recommended to practice muscle strength twice a week.
Tip: People with severe elevated blood pressure (greater than 180/120mmHg) or complications such as heart failure are not suitable for exercise.
Pay attention to losing weight
Effect: For overweight people, systolic blood pressure decreases by 5 to 20 mmHg for every 10 kilograms of weight loss
How to do it?
Calculate your BMI to determine if you are obese or overweight. BMI=weight kg ÷ height 2 m.
For example, if your height is 1.7m, weight is 70kg, and BMI is 70 ÷ 1.72=24.22, you should consider losing weight if your BMI is greater than 24.
2. Measure your waist circumference. If men are>2.7 city feet (90cm) and women are>2.4 city feet (80cm), you should also consider losing weight.
Note: Choose a weight loss method that combines exercise and diet, and don't trust any weight loss drugs or physiotherapy products that claim to be "easy to lose weight.".
Drink less
Effect: Limit alcohol consumption and reduce systolic blood pressure by 2-4mmHg