After the discovery of elevated blood pressure often routinely choose drug treatment, in fact, not all patients with hypertension must be drug control of blood pressure, part can be achieved by improving lifestyle, diet regulation and other ways to relieve hypertension, especially early hypertension patients.
Specific measures mainly include.
Lifestyle changes.
A very important measure for lowering blood pressure, it is recommended that: exercise at least 30 minutes a day, maintain a standard weight, reduce sodium (salt) intake, increase potassium intake, limit alcohol consumption, reduce total fat and saturated fat intake, eat more fruits and vegetables as well as low-fat dairy foods, and quit smoking.
Diet therapy.
Helps lower blood pressure and may also be beneficial in preventing heart disease and stroke; sometimes the effect on blood pressure can be seen within a few weeks; it is recommended to consume foods rich in important nutrients and fiber, more potassium (4700 mg/day), calcium (1250 mg/day) and magnesium (500 mg/day) and less sodium.
The main dietary therapies that help lower blood pressure are
Limiting sodium (salt) intake to no more than 2,300 mg/day (no more than 1,500 mg is better); reducing saturated fat intake to no more than 6% of daily calories and 27% of total fat (but also including non-fat or low-fat dairy products. Low-fat dairy products appear to be particularly beneficial in lowering systolic blood pressure; when choosing fatty products, try to choose monounsaturated fats such as olive oil or canola oil; choose cereals and less white flour or pasta; and eat fresh fruits and vegetables daily;
Many of these foods are rich in potassium, fiber or both and may help lower blood pressure; have nuts, fruits or legumes (dried beans or peas) daily; consume very small amounts of protein (no more than 18 percent of total daily calories). Fish, skinless poultry and soy products are the best sources of protein; secondly, carbohydrates should not exceed 55% of daily calories, limit cholesterol to 150 mg grams per day, and consume at least 30 g of fiber daily.
Limit salt and increase potassium intake.
A certain amount of sodium (salt) is necessary for health, but Chinese intake is considerably higher than that of Americans, and excessive sodium intake is closely related to hypertension. Limit salt intake to less than 2300 mg (about 1 teaspoon) per day. People over the age of 50 or with high blood pressure need to consume less than 1,500 mg of sodium per day, and the lower blood pressure will also help prevent reduced heart function and heart disease.
African Americans, older adults, diabetics, overweight people, people with a family history of hypertension, and “salt-sensitive” people have a high sensitivity to salt, and “salt-sensitive” people are at higher risk for hypertension and other heart diseases. A potassium-rich diet is important for lowering blood pressure, and potassium-rich foods can help offset dietary salt intake;
Foods that are high in potassium are recommended, including bananas, oranges, pears, plums, cantaloupe, tomatoes, dried peas and beans, nuts, potatoes and avocados. Other dietary considerations include fiber intake; increasing the fiber content of the diet can help lower blood pressure.
Fish oil and omega 3 fatty acids. omega 3 fatty acids are found in fish, and research suggests they may have specific effects on many diseases, including heart disease and high blood pressure. They may help maintain the elasticity of blood vessels and protect the nervous system.
Calcium regulates the strength of smooth muscle in blood vessels. People with adequate calcium in their diet have relatively low blood pressure, and high blood pressure itself increases calcium loss from the body; however, excess calcium has both pros and cons for blood pressure, and some can even lead to hypertension.
Weight loss.
Some overweight people can immediately lower their blood pressure even if they begin to lose weight, especially abdominal fat. In particular, losing weight while simultaneously limiting salt intake allows people with mild hypertension to normalize and stop taking medications, and the benefits of weight loss on blood pressure are long lasting.
Exercise.
Regular exercise helps maintain the elasticity of arterial blood vessels, as does the elderly, while exercise also promotes blood flow and is recommended for at least 30 minutes a day. High-intensity exercise to lower blood pressure may not be as effective as moderate exercise and may be dangerous for people with hypertension. Older adults, patients with uncontrolled blood pressure, or those with serious medical conditions should develop an exercise program under medical supervision.
Improve sleep.
Certain sleep disorders, particularly sleep disorders, are associated with high blood pressure; chronic sleep deprivation may lead to increased blood pressure and an increased risk of heart disease and death. With insomnia sympathetic nervous system excitement, hormone levels increase. Patients with chronic insomnia or other serious sleep disorders should consult a sleep specialist, and patients with habitual poor sleep with hypertension should consider using long-acting antihypertensive medications to prevent early morning blood pressure increases.
Stress reduction.
Stress reduction can also help control blood pressure, and yoga, tai chi, and relaxation therapy can also help.