Keep a healthy lifestyle, control your blood pressure

 

A balanced diet can meet the needs of human growth and development, improve immunity, and reduce the risk of diet-related diseases. 

A balanced diet can reduce the risk of high blood pressure and cardiovascular disease. It is recommended that hypertensive patients and people who are at risk of developing hypertension should mainly eat fruits, vegetables, low-fat dairy products, whole grains rich in fiber, and protein from plants, and reduce their intake of saturated fat and cholesterol.

 

For patients with hypertension, increasing potassium intake can reduce blood pressure. It is recommended that they:

 

Increase intake of potassium-rich foods (fresh vegetables, fruits and beans);

 

Those with good renal function can choose low-sodium and potassium-rich salt substitutes. It is not recommended to take potassium supplements (including medicines) to reduce blood pressure. Patients with renal insufficiency should consult a doctor before taking potassium supplements.

Maintain a low-sodium diet

 

Excessive intake of sodium salt will increase the risk of hypertension. People over 60 years old are more sensitive to changes in salt intake. Changes of salt content in the diet will lead to blood pressure change. 

 

Long-term salt control can slow down the increase of people's blood pressure as they age. The Chinese Dietary Guide in 2022 recommends that daily intake of salt should not exceed 5 grams.

 

Enjoy the natural taste of food

 

Not every dish needs salt. We can enjoy the natural taste of the ingredients. For example, we can use vinegar, lemon juice, anise, chili, onion, ginger, garlic and other natural seasonings to add flavor to the dishes.

 

 

It is recommended to use salt-limiting spoons and containers and steam, boil and stew food more often. When cooking, wait until the dish is done or the heat is turned off before adding salt. If pickles are used in cooking, wash or soak them with water in advance.

 

Control the total intake of salt

 

When cooking at home, it can be hard to precisely control salt intake. The difference between adults and children should be considered. Don't forget the salt content of daily snacks, ready-to-eat food and soy sauce. 

 

Don't ignore invisible salt

 

Chicken stock, oyster sauce and other condiments have high sodium content. Some processed foods, such as dried noodles, bread and biscuits, don’t taste salty, but contain salt. Pickled, salted food and processed meat products often contain large amount of salt (sodium) as well.

 

Sodium content is listed on all nutrition labels. Pay attention to the sodium content of food when purchasing. In general, you shouldn’t buy and eat too much food with sodium exceeding 30 percent NRV (nutrient reference value).

 

 

Losing weight can help reduce blood pressure

 

Obesity can cause increased blood pressure and the risk of hypertension. Losing 5 to 10 percent of body weight can reduce blood pressure for overweight and obese people, and as more weight is reduced, their blood pressure will be further lowered. As a result, their blood pressure will reach a healthy level and they can cut down their medications. On the basis of a balanced diet, it is recommended that you reduce your daily total calorie intake, control your intake of high-calorie foods (high-fat foods, sugary drinks and alcohol), and properly control your intake of carbohydrates.

 

It is recommended that your target should be set at 5 to 10 percent weight loss from your original weight within one year. Keep your weight within a healthy range (BMI: 18.5-23.9 kg/m 2 ). The waist circumference for males should be less than 90 cm, and for females less than 85 cm.

 

Physical activity can regulate blood pressure

 

Patients with hypertension who engage in regular physical activity have lower risk of cardiovascular disease and all-cause mortality. Studies show that for middle-aged hypertensive people with an average blood pressure of 147/92 mmHg, regular aerobic exercise (walking, jogging, cycling, 3-5 times a week, 30-60 minutes each time) can reduce blood pressure by 6.1/3.0 mmHg. Aerobic exercise can reduce systolic blood pressure by 3.84mmHg and diastolic blood pressure by 2.58mmHg.

 

Both hypertensive and non-hypertensive people are recommended to carry out moderate physical activity for 30 to 60 minutes a day, 4 to 7 days a week. 

 

Aerobic, resistance, stretching and other forms of exercise can be adopted, with aerobic exercise as the main form and anaerobic exercise as supplement. The appropriate intensity of physical activity varies from person to person. The maximum heart rate during common activities is normally used to decide whether an exercise is at moderate intensity. Medium intensity physical activity means that the heart rate reaches 60 to 70 percent of the maximum heart rate during the activity. The maximum heart rate (times/min) =220 - age.

 

Smoking can increase the risk of cardiovascular and cerebrovascular diseases. It is recommended that smokers quit smoking (including regular cigarettes and e-cigarettes).

 

Excessive drinking can significantly increase the risk of high blood pressure. The more you drink, the higher the risk. It is recommended that patients with hypertension do not drink alcohol.