What are the methods of lowering blood pressure in life?

Reduce the intake of sodium salt, the intake of salt per person per day is less than 6g, such as reducing edible salt and condiments with high sodium content (including monosodium glutamate and soy sauce); Avoid or reduce processed foods with high sodium content, such as pickles, ham, all kinds of roasted seeds and nuts and pickled products; When cooking, use a quantitative salt spoon as much as possible and increase the intake of potassium, which can reduce blood pressure by 2-8mmHg.

A reasonable and balanced diet

Dash (diet method to stop hypertension) refers to the diet mode to prevent hypertension. Generally speaking, it is rich in fresh vegetables, fruits, low-fat (or skim) dairy products, poultry meat, fish, soybeans and nuts, rich in trace elements such as potassium, magnesium and calcium, and high-quality protein and cellulose; Eat less sugar, sugary drinks and red meat. In patients with hypertension, DASH diet can reduce blood pressure by 8- 1.4 mmHg.

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lose weight

Control weight and build body mass index

Stay away from tobacco

Do not smoke, quit smoking completely, and avoid passive smoking. Smoking is an unhealthy behavior and one of the main risk factors of cardiovascular disease and cancer. Passive smoking can significantly increase the risk of cardiovascular disease. Although quitting smoking can't lower blood pressure, quitting smoking can reduce the risk of cardiovascular disease.

Do not drink or limit drinking.

Excessive drinking significantly increases the risk of hypertension, and its risk increases with the increase of drinking. Restricting drinking can reduce blood pressure by 2-4mmHg. Patients with hypertension are advised not to drink alcohol. If you drink alcohol, you should choose a small amount of low-alcohol and avoid drinking high-alcohol liquor. No more than 1 bottle of beer, no more than 3 liang of red wine and no more than 1 liang of white wine every day.

Increase exercise

Exercise can lower blood pressure by 4-9mmHg. It is suggested that non-hypertensive people (in order to reduce the risk of hypertension) or hypertensive patients (in order to lower blood pressure) should accumulate 30-60 minutes of moderate-intensity exercise (such as walking, jogging, cycling, swimming, etc.). ) every day, 4-7 days a week.

Have a good sleep.

Improve sleep and reduce mental stress. Some hypertension is caused by poor sleep, and mental stress can also activate sympathetic nerves, thus raising blood pressure. Relaxation and adequate sleep can lower blood pressure.