At that time, Gao Xiao came to me and asked me what to do.

I said step down, what else can I do?

Gao Xiao said he was too young to take medicine.

I said, taking medicine or not has nothing to do with age. Children are sick and sometimes have to take medicine.

The purpose of taking medicine is to reduce blood pressure to normal, so as to avoid heart, brain and kidney diseases caused by long-term hypertension.

Gao Xiao asked if there were any antihypertensive methods without taking medicine, such as eating celery and taking health care products.

I said, there is a way to lower blood pressure without taking medicine, but it is not celery or health care products. These are what we call six ways to lower blood pressure.

Unhealthy diet is a major factor leading to hypertension, so when hypertension is found, we should first start with healthy diet.

Whether it is the hypertension diet mentioned in our hypertension guide or the DASH diet advocated abroad before, it is basically the same, with the same meaning. So how should hypertensive patients eat to make their blood pressure more stable?

First of all, we must strictly limit the total amount of sodium salt per day, that is, the salt per person per day should not exceed 6g. Everyone is not clear about the concept of 6g, which is actually as big as a beer cap. At present, we consume an average of 10- 12g of salt, so most people's intake exceeds the standard. However, our people are salt-sensitive people, and people with high salt are more likely to suffer from hypertension. Therefore, patients with hypertension must first limit the total amount of salt.

The World Health Organization suggests that reducing salt intake by 30% can reduce the risk of hypertension.

In addition to limiting the total amount of salt, the diet should be reasonable:

Add a little coarse grains and coarse grains to the staple food, and reduce flour and rice. Coarse grains in staple food should account for 1/3- 1/2.

The ratio of vegetables to fruits needs to be increased. The Dietary Guide for China Residents suggests that each of us should eat about 200-400 g of fruit every day. Dietary Guidelines for China Residents suggest that adults in China should eat 6 Liang ~ 1 kg of vegetables every day.

Low-fat milk and bean products are essential. It is recommended that each person drink an average of 300 ml of milk every day. It is suggested that adults in China should eat about 1 soybean or a considerable amount of bean products every day, preferably about 4 times a week.

The processing of meat, fat, viscera and other meat foods is restricted. In daily life, fish, poultry and other meats are the main products. Fish, poultry and lean meat contain high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals. The Dietary Guide for China Residents recommends 40-75g of aquatic products every day, but we only have 24g.

The edible oil is controlled at 25-30g; Drink more water. Adults drink 7~8 cups a day (1 500 ~ 1 700 ml). It is recommended to drink boiled water and light tea, and not to drink or drink less sugary drinks.

Under the above principles, the diet is diversified, with an average intake of more than 12 foods per day and more than 25 foods per week.

Exercise is a good medicine.

Sitting for a long time without exercise is very harmful. The simplest truth is that sitting still for a long time will slow down our blood circulation and increase the risk of arteriosclerosis.

My blood pressure is made up of the heart, the elasticity of blood vessels and the blood in large blood vessels. If you don't exercise, the blood in the small blood vessels of the surrounding limbs will decrease, and most of the blood will return to the large blood vessels. The more blood in large blood vessels, the higher the pressure, and then it will show high blood pressure.

Let's not talk about exercise, let's talk about the simplest walking. It is found that compared with not walking, every 65,438+0,000 extra steps will reduce blood pressure by 0.5mmHg, and the incidence of hypertension will be reduced by 5% compared with long-term non-walking. Taking 65,438+0,000 more steps will reduce the risk of diabetes, obesity and death by 65,438+00%, 65,438+03% and 65,438+05% respectively.

Of course, not everyone can take this example. Walking is just an activity without other sports. If you can insist on running, swimming, cycling, playing ball, skipping rope, aerobics and other sports, of course, these sports are recommended, not limited to walking.

These exercises are more conducive to improving our blood pressure, blood sugar, blood lipids and protecting our cardiovascular system. It is recommended that you exercise about 5 times a week, with a total duration of 150-300 minutes, and each time is not less than 30 minutes. The intensity of exercise is moderate, and strenuous exercise is not recommended. The above aerobic exercise is the main form of exercise.

Lack of sleep, poor sleep quality, insomnia, after staying up late, we not only have no spirit the next day, but also have low efficiency in going to work and school, and our blood pressure will also be affected by lack of sleep or staying up late.

No scientific verification is needed. If we didn't sleep well yesterday and measure our blood pressure the next day, we will find that our blood pressure is higher than usual.

Long-term staying up late or lack of sleep will lead to autonomic nerve regulation disorder and sympathetic nerve excitement, which will affect the cardiovascular system and cause problems such as increased heart rate and vasoconstriction. If this happens for a long time, blood pressure will gradually increase, especially diastolic pressure.

Of course, the harm of staying up late is not only the impact on blood pressure, but also increases the incidence of aging, skin relaxation, elevated blood lipids, elevated blood sugar and heart disease, and also increases the risk of sudden death.

Therefore, for the sake of stable blood pressure and good health, please don't stay up late.

The harm of smoking to blood vessels is self-evident, and the result of arteriosclerosis will also lead to an increase in blood pressure. So quitting smoking is good for controlling blood pressure.

Persuading everyone to give up smoking and drinking is the most difficult thing. Many people even say that drinking will lower blood pressure. In fact, studies have confirmed that drinking alcohol will not lower blood pressure, but will increase blood pressure, aggravate arteriosclerosis and raise blood lipids. So stop drinking under the banner of lowering blood pressure. Drinking alcohol will not lower blood pressure, on the contrary, it will increase blood pressure.

A small amount of drinking will slightly increase blood pressure, and the more drinking, the greater the degree of blood pressure increase.

So stay away from alcohol and tobacco, and quit smoking and drinking. Especially for patients with hypertension, smoking and drinking are not recommended.

There are more and more fat people, which is the main reason for the increasing number of three experts.

Obesity is also a risk factor for hypertension. "Guidelines for Prevention and Treatment of Hypertension in China" points out that when the body mass index is 24, the risk of hypertension increases by 3-4 times, and when the body mass index is 28, 90% of people suffer from cardiovascular diseases or metabolic diseases.

The waist circumference of men increased by 4.5cm, that of women increased by 2.5cm, and the blood pressure increased by 1mmHg.

The results showed that for every 5 kg weight loss, systolic blood pressure decreased by 6 mm Hg and diastolic blood pressure decreased by 4 mm Hg. The heavier the weight, the better the antihypertensive effect. Losing weight 10kg can reduce blood pressure by 5~20mmHg.

Therefore, patients with hypertension must first measure their weight and calculate their body mass index to see if they are overweight or obese. If so, they must control their weight.

Emotion, mentality and blood pressure are closely related.

When we are in a state of excitement, irritability, anger, depression and depression, our blood pressure will rise.

If we are in some unhealthy emotions and mentality for a long time, it will lead to high blood pressure. Research shows that 62.5% of patients with hypertension show type A behavior.

For example, I have a sense of urgency, I'm in a hurry, I'm afraid of being late, I'm impatient, I'm impatient, I often stay up late, and I even get up at midnight to do things. Aggressive, ambitious and even arbitrary. Have a strong desire to control others and the environment.

In addition to this behavior, frequent anger, depression, unhappiness, jealousy, hurting others, etc. Can lead to high blood pressure.

Therefore, after discovering hypertension, we should look at our own personality and mentality. If we have the above negative emotions, we should try to change them, which will help control hypertension.

Gao Xiao passed the six methods mentioned above, and his blood pressure dropped below 140/90mmHg in about three months. Now half a year has passed, and the blood pressure in Gao Xiao has been around 130/80mmHg.

Therefore, lowering blood pressure is not only a antihypertensive drug, but also the six methods mentioned above to live a healthy life and lower blood pressure.

Of course, not all patients with hypertension do not need to take medicine. It can even be said that most patients with hypertension may have to take medicine. But with hypertension, whether we take medicine or not, we must adhere to the above six methods of lowering blood pressure.

If it is satisfied, the new hypertension is 1, that is, the blood pressure does not exceed 160/ 100mmHg, and there are no symptoms of hypertension, diabetes, heart, brain and kidney diseases. Like Gao Xiao, the blood pressure is 155/95mmHg, and there is no other problem. So I didn't take antihypertensive drugs. I controlled my blood pressure through my own consciousness, self-discipline and adhering to a healthy lifestyle.

However, if it does not belong to the above hypertension, then you must start taking antihypertensive drugs and stick to six antihypertensive methods.

Some people say that they have taken antihypertensive drugs, why do they still insist on the above six antihypertensive methods?

This is because taking antihypertensive drugs can only control blood pressure, but adhering to six antihypertensive methods can not only control blood pressure, but also prevent hyperlipidemia, diabetes, cardiovascular and cerebrovascular diseases and make blood pressure more stable, even if it is moderate or mild hypertension. Through the above six antihypertensive methods, drugs can be gradually reduced, and a few people can stop taking drugs.

In a word, we can't leave all the tasks of lowering blood pressure to antihypertensive drugs. A comprehensive and healthy life is the basis for lowering blood pressure!

# Rumor Zero Zero Plan # # Please pay attention to hypertension #