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10 “Life Bucks” Law”
Blood pressure increases with weight gain, and obesity also Causes sleep apnea, which further increases blood pressure. Studies have shown that overweight or obese people can reduce blood pressure by 1 mmHg for every kilogram of weight lost. In addition, should control waist circumference, male gender exceeds 85cm , women stay within 80 cm.
At least 150 minutes of moderate-intensity exercise per week can reduce blood pressure by 5-8 mmHg Column,but if you stop exercising, blood pressure is likely to rise again. People with high blood pressure can try some aerobic exercise, such as walking, jogging, cycling, swimming and dancing. You can also do some high-intensity interval training if your physical condition allows.
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high blood pressure patientseat more Whole grains, fruits and vegetables, and low-fat dairy foods, and eating less foods high in saturated fat and cholesterol, can lower blood pressure by 11 mmHg.
If you find it difficult to control your diet, you can set a weekly diet plan and ask people around you to supervise.
Slightly reducing the sodium (salt) content of the diet in hypertensive patients can reduce blood pressure by 5-6 mm Hg.
RecommendedTry to buy low-sodium foods and beverages, eat less processed foods that contain more salt, eat less takeout and cook more yourself.
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Drink It will not only increase blood pressure, but also reduce the efficacy of drugs. If you have to drink alcohol, you should choose a small amount of alcohol and choose low-alcohol alcohol, and avoid drinking high-strength alcohol.
Smoking is a major risk factor for cardiovascular diseases such as hypertension. A cigarette can raise blood pressure for a few minutes.
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The effect of caffeine on blood pressure has been controversial. Because it can increase blood pressure in some people by 10 mm Hg. However, in people who drink coffee regularly, caffeine intake may have no effect on blood pressure.
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To find out if caffeine raises blood pressure, You can measure your blood pressure 30 minutes after drinking coffeeIf your blood pressure rises by 5-10 mm Hg, it means that caffeine has an effect on your blood pressure.
Studies have confirmed that high blood pressure will slowly afflict our blood vessels under long-term stress. You can try to change your expectations, focus on manageable issues, avoid triggering stress, and learn to be grateful.
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Patients with high blood pressureA blood pressure monitor should be kept at home and measured every day , help to see changes in blood pressure, detect problems in time, and control risk factors.
Under the supervision and encouragement of family members and friends, patients can better follow doctor’s orders, review medication on time, and adhere to a healthy lifestyle.
Source: Life Times
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