What should I do if my blood pressure is high?
In recent years, high blood pressure has become a health problem that plagues many people. With the accelerated pace of life and changes in dietary structure, the incidence of hypertension is increasing year by year. So, what should you do if your blood pressure is high? This article will provide you with structured data and suggestions based on the hot topics and hot content on the Internet in the past 10 days.
1. The dangers of high blood pressure
Hypertension is known as the "silent killer" and if left uncontrolled for a long time, it can lead to a variety of serious complications. The following are common complications of high blood pressure:
| Complication type | incidence | degree of danger |
|---|---|---|
| cardiovascular and cerebrovascular diseases | about 40% | high |
| kidney damage | about 25% | Middle to high |
| fundus lesions | about 15% | in |
| Arteriosclerosis | about 30% | high |
2. Common causes of high blood pressure
Understanding the causes of high blood pressure can help with targeted prevention and treatment. The following are the causes of high blood pressure that are hotly discussed across the internet:
| Trigger Category | Specific performance | degree of influence |
|---|---|---|
| dietary factors | High-salt, high-fat diet | ★★★★ |
| lifestyle | Lack of exercise, staying up late | ★★★ |
| genetic factors | family history of hypertension | ★★★ |
| psychological factors | chronic stress | ★★★ |
| Obesity | BMI exceeds standard | ★★★★ |
3. What should I do if my blood pressure is high? Practical advice
1.diet modification
Controlling blood pressure starts with diet. Here is a list of recommended foods:
| food category | Recommended food | recommended daily amount |
|---|---|---|
| vegetables | spinach, celery, broccoli | 300-500g |
| fruit | Bananas, apples, citrus | 200-350g |
| Cereals | Oats, brown rice, whole wheat | 250-400g |
| protein | Fish, soy products | 120-200g |
2.Exercise advice
Moderate exercise can help lower blood pressure. The following is a recommended exercise regimen:
| exercise type | Frequency | duration | intensity |
|---|---|---|---|
| Go quickly | 5-7 times a week | 30-60 minutes | medium |
| swimming | 3-5 times a week | 30-45 minutes | medium |
| Yoga | 3-5 times a week | 30-60 minutes | inferior |
3.Improvement of living habits
Changing bad living habits is crucial to controlling blood pressure:
- Quit smoking and limit alcohol consumption: Tobacco and alcohol both increase blood pressure
- Guaranteed sleep: 7-8 hours of high-quality sleep every day
- Control weight: BMI is controlled between 18.5-24
- Reduce stress: meditation, deep breathing and other relaxation techniques
4. Drug Treatment Guidelines
For people with persistently high blood pressure, your doctor may recommend medication. The following are common categories of antihypertensive drugs:
| drug type | Representative medicine | Mechanism of action | Things to note |
|---|---|---|---|
| diuretics | Hydrochlorothiazide | Reduce blood volume | Pay attention to potassium supplementation |
| beta blockers | Metoprolol | slow heart rate | Use with caution in asthma |
| calcium antagonist | amlodipine | dilate blood vessels | May cause edema |
| ACEI | Captopril | inhibit angiotensin | Pay attention to dry cough |
5. Key points of blood pressure monitoring
Regular monitoring of blood pressure is an important part of managing hypertension:
| Measurement time | Things to note | normal range |
|---|---|---|
| after getting up in the morning | After urinating and before taking medicine | <135/85mmHg |
| before going to bed at night | After 5 minutes of quiet rest | <120/80mmHg |
| daily monitoring | Avoid taking measurements immediately after exercise | <140/90mmHg |
6. Summary
Although high blood pressure is common, it can be effectively controlled through scientific diet, exercise, lifestyle adjustments and necessary drug treatment. The key is early detection, early intervention, and consistent management. If you have high blood pressure, it is recommended to seek medical treatment promptly and develop a personalized treatment plan.
Remember: managing blood pressure is a constant battle that requires patience and perseverance. A healthy lifestyle can not only control blood pressure, but also improve overall quality of life. Starting today, take responsibility for your own health!
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