Hypertension is the most common cardiovascular disease
Recently
The prevalence of hypertension in China is gradually increasing
And the trend of younger hypertension is also gradually obvious
Long-term hypertension can damage the heart, brain, kidney and blood vessels throughout the body, resulting in arteriosclerosis, thickening and hardening of arterial walls, and reduced elasticity, which may lead to hemorrhagic stroke, myocardial infarction, kidney failure and other complications, which may be life-threatening in severe cases. The terrible thing is that patients with high blood pressure may not be able to feel the abnormality of their blood pressure, and once they do, they often have serious health problems. Therefore, it is very important and necessary to develop a healthy lifestyle, measure blood pressure regularly, prevent it early, and manage it early.
Prevention and control of high blood pressure
1. Maintain a healthy weight
Obesity is an important aspect of high blood pressure. Good weight management is beneficial for stabilizing blood pressure.
2. Quit smoking and drinking
Quitting smoking and alcohol can help lower blood pressure. Smoking is recognized as an independent risk factor for cardiovascular disease and mortality, and the higher the amount and duration of smoking, the higher the risk of cardiovascular disease morbidity and mortality. Note that secondhand smoke exposure is also risky. In addition, long-term excessive alcohol consumption or occasional heavy alcohol consumption can have serious health effects. The best thing to do is to quit smoking and drinking.
3. Exercise appropriately
Exercise helps control blood pressure. For hypertensive patients with well-controlled blood pressure, a combination of aerobic exercise and resistance exercise, combined with breathing, flexibility, and stretching is recommended.
Aerobic exercise includes: walking, brisk walking, jogging, cycling, swimming and other moderate-intensity continuous exercise.
Resistance exercises include: both upper limb lifts, standing tiptoe raises (lifting heels), standing with both hands side lift, weight-bearing side lift, high horse step against the wall, etc.
4. Low sodium and high potassium diet
Do not consume more than 5 grams of salt (including soy sauce, mish, etc.) a day. People with high blood pressure should definitely limit their salt intake. Patients with good renal function are recommended to choose low-sodium potassium-rich salt substitution. Low sodium potassium-rich salts can significantly lower blood pressure, reduce stroke, and reduce the risk of cardiovascular events and death compared with regular salt.
5. Get a good night’s sleep
Healthy sleep includes adequate sleep time and good sleep quality. Shorter sleep duration increases the risk of hypertension, and insomnia is associated with cardiovascular mortality and all-cause mortality. It is recommended that adults sleep 7~9 hours per night to ensure sleep quality and work and rest on time.
6. Relieve stress
Patients with high blood pressure are more likely to have concomitant psychiatric problems. Being too anxious and anxious puts yourself in a state of uncalm is not conducive to blood pressure control.
7. Timely monitoring
Blood pressure measurement is a fundamental means and method to evaluate blood pressure levels, diagnose hypertension, and observe the efficacy of blood pressure. Regular measurement of blood pressure can help to know one’s own blood pressure status in time, so as to achieve early prevention and early management, and office blood pressure, home blood pressure and ambulatory blood pressure levels can be used as the basis for the diagnosis of hypertension.
