Healthy diet: maintain a balanced and nutritious diet and limit the intake of foods high in salt, fat and cholesterol. Increase the intake of fresh fruits, vegetables, whole grains, low-fat dairy products and lean meat.
Weight control: maintain a healthy weight range and avoid obesity. If necessary, control your weight through reasonable diet and moderate exercise.
Active exercise: Do aerobic exercise regularly, such as brisk walking, running, swimming, etc., at least 150 minutes per week. In addition, strength training also helps to enhance physical health.
Reduce salt intake: control the intake of salt and sodium in food, and limit the intake of processed foods, salty snacks and high-salt condiments.
Limit alcohol consumption: Excessive drinking will increase the risk of blood pressure. Men do not drink more than two standard drinks per day, and women do not drink more than one standard drink per day.
Quit smoking: Quit smoking or avoid second-hand smoke, because the chemicals in tobacco will have a negative impact on blood pressure and cardiovascular health.
Control caffeine intake: Caffeine may lead to high blood pressure, and moderately limit the intake of coffee, tea and caffeinated drinks.
Reduce stress: learn to cope with and manage stress and adopt relaxation techniques, such as deep breathing, meditation, yoga or self-relaxation activities.
Regularly detect blood pressure: regularly measure and record blood pressure, and regularly monitor and follow up with doctors.
Moderate intake of calcium and magnesium: moderate intake of calcium and magnesium can have a positive impact on blood pressure. Ensure adequate calcium and magnesium intake through diet or supplements.
Please note that these are general suggestions. If you have high blood pressure or risk factors for high blood pressure, please consult your doctor for personalized suggestions and treatment plans.