Which men are more likely to develop high blood pressure? 5 Ways to Reduce Blood Pressure Easily

According to a survey, the prevalence of hypertension in China has increased year by year, ranking first among various diseases. It is estimated that the number of patients nationwide has exceeded 100 million.

What is blood pressure and hypertension?

The so-called blood pressure refers to the lateral pressure generated by blood flowing inside the blood vessel on the blood vessel wall. Generally speaking, blood pressure includes systolic pressure and diastolic pressure. When a doctor records blood pressure, such as 120/80mmHg, 120mmHg is systolic blood pressure, and 80mmHg is diastolic blood pressure. In normal adults, systolic blood pressure should be ≤ 140mmHg, and diastolic blood pressure should be ≤ 90mmHg. Hypertension can be diagnosed when the rest time exceeds 5 minutes and the blood pressure measured twice or more on different days is ≥ 140/90mmHg. It should be reminded that when diagnosing hypertension, it is necessary to measure blood pressure multiple times. Those with only one increase in blood pressure cannot be diagnosed yet, and follow-up observation is required.

What factors cause hypertension

Factors such as long-term mental stress, obesity, and high salt intake can lead to hypertension. At the same time, hypertension has obvious genetic characteristics, and about half of hypertensive patients have a family history. In addition, long-term smokers, people who prefer to eat animal fat, people who work and live in noisy environments, and overly nervous mental workers can all become high risk groups of hypertension. The incidence rate of hypertension in urban residents is higher than that in rural residents.

Common clinical manifestations and hazards of hypertension

Early hypertensive patients may exhibit symptoms such as headache, dizziness, tinnitus, palpitations, dizziness, inattention, memory loss, numbness of hands and feet, fatigue, weakness, and irritability. In the later stage, blood pressure often persists at a high level, accompanied by damage to target organs such as the brain, heart, and kidney. Hypertension itself is not scary. What is scary is the various complications caused by hypertension, with the most significant damage to the heart, brain, and kidneys, such as hypertensive heart disease (mainly manifested as left ventricular thickening), cerebral stroke (hypertensive cerebral hemorrhage), and hypertensive nephropathy.

Prevention and treatment of hypertension

1、 Regular inspection

Take regular blood pressure measurements, early detection, and early treatment. If you suffer from hypertension, you should follow the doctor's instructions and adhere to long-term and timely medication. You cannot arbitrarily increase or decrease medication yourself.

2、 Reasonable dietary structure

1. Control energy intake

Advocate eating complex sugars, such as starch and corn; Eat less glucose, fructose, and sucrose, which are monosaccharides that can easily cause elevated blood lipids.

2. Limit fat intake

When cooking, choose vegetable oil and eat less fat and various animal fats; Do not eat food such as fried, fried, smoked, etc. It is advisable to cook food by steaming, boiling, etc.

Common low fat diets include lean pork, beef, chicken, rabbit meat, eggs, duck eggs, fish and shrimp, and soy products. Eat more sea fish, which contain unsaturated fatty acids that can oxidize cholesterol, thereby reducing plasma cholesterol; It can also prolong platelet aggregation, inhibit thrombosis, and prevent stroke; Marine fish also contains a large amount of linoleic acid, which has a certain effect on increasing the elasticity of microvessels, preventing vascular rupture, and preventing hypertension complications. In addition, you should also eat more food that can reduce fat, such as ginger, onions, hawthorn, and so on.

3. Moderate intake of protein

The daily amount of protein for patients with hypertension should be 1 g per kilogram of body weight. Eating fish protein 2-3 times a week can improve blood vessel elasticity and permeability, increase urinary sodium excretion, and thereby reduce blood pressure. However, patients with hypertension and renal insufficiency should control their protein intake.

4. Limit salt intake

Gradually reduce to less than 6g per day, with a flat cover (i.e., after removing the rubber pad from the ordinary beer cover) of about 6g of salt. The daily salt intake of patients with hypertension should be strictly controlled at 2 to 5 grams, or about a teaspoon. Salted (soy sauce) vegetables, fermented bean curd, bacon (eggs), pickled products, clams, shellfish, shrimp, Century egg, garland chrysanthemum, cabbage and other vegetables have high sodium content, so you should try to eat less or not.

5. Eat more fresh vegetables and fruits

Eat no less than 400g of fresh vegetables and no less than 100-200g of fruit every day.

Fruits with hypotensive effects include watermelon, apple, hawthorn, banana, etc; Vegetables that can reduce blood pressure include garlic, celery, garland chrysanthemum, tomatoes, onions, and so on.

3、 Prohibition of smoking and alcohol

Tobacco contains nicotine, which can stimulate the heart, accelerate heartbeat, constrict blood vessels, and increase blood pressure; Drinking alcohol, especially strong alcohol, can increase blood pressure.

4、 Develop good living habits

At ordinary times, one should combine work and rest, maintain a comfortable mood, avoid emotional tension, maintain a happy mood, and ensure sufficient sleep. At night, one should sleep for 8 hours, and adhere to an appropriate nap.

5、 Avoid "high blood pressure risk states"

Not suitable for watching thrilling and scary movies and TV dramas; Avoid high intensity intense exercise, such as squatting and standing exercises, rapid shaking of the head, or jumping movements, which can cause a risk of cerebrovascular accidents; Do not wear high-necked clothes, should keep the neck loose, this is conducive to blood circulation.