Coronary heart disease, stroke, myocardial infarction.
Coronary heart disease, stroke, myocardial infarction... Many major diseases are related to high blood pressure.
In fact, early hypertension may have no symptoms, making people mistakenly believe that the impact is not significant. However, over time, high blood pressure will have a serious impact on important organs such as the heart, brain, and kidneys in the human body. It's already difficult to control and recover when you realize that you may have high blood pressure.
Zhou Mingxing/Photograph
October 28th is National Hypertension Day. According to the "China Cardiovascular Health and Disease Report 2022", the number of adult hypertensive patients in China is 245 million
In addition to genetic factors, many cases of hypertension are related to poor lifestyle and dietary habits. How many of the 6 bad habits that cause elevated blood pressure do you have?
6 bad habits that cause elevated blood pressure
1. Eating too salty food
2. Have a habit of smoking
Wang Shengchi, the chief physician of the Emergency Department of Shijiazhuang People's Hospital in Hebei Province, introduced in an interview with Yanzhao Evening News that smoking can cause hypertension. After smoking a cigarette, the heart rate increases by 5-20 times per minute and the systolic blood pressure increases by 10-25 millimeters of mercury. Nicotine can also stimulate chemical receptors in blood vessels, reflexively causing an increase in blood pressure
3. Have a habit of drinking alcohol
Guo Yifang, Vice President of Hebei Provincial People's Hospital and Director of Gerontology Department, introduced in his WeChat official account in 2022 that long-term heavy drinking will definitely increase the incidence of hypertension. Drinking a lot of alcohol can increase the excitability of the sympathetic nervous system, increase heart rate, and cardiac output, thus having the effect of raising blood pressure
4. Sitting for a long time without exercising
5. Irregular sleep patterns
Staying up late and insomnia can disrupt the body's biological clock, disrupt the circadian rhythm of blood pressure, and directly affect blood pressure. Many people with high blood pressure feel that if they don't sleep well the day before, their blood pressure will inevitably increase the next day.
6. Excessive mental stress
The occurrence of hypertension is closely related to psychological factors. When a person is in a bad mood, their adrenaline levels increase, and their blood pressure also increases accordingly. So, people who often experience excessive stress should learn to release their stress.
Recommended by the World Hypertension Alliance:
10 blood pressure reducing habits!
1. Low fat and low salt diet can reduce blood pressure
A low sodium and Mediterranean diet can prevent hypertension and is widely recognized for its benefits in reducing blood pressure and cardiovascular health. The diet is rich in calcium, potassium, magnesium, and micronutrients, emphasizing fruits, vegetables, low-fat dairy products, and reducing saturated fat and cholesterol, which can lower blood pressure and maintain a healthy weight.
Photographed by Kou Xiaowen from Health Times
2. Eating fish appropriately is beneficial for blood pressure health
As part of a healthy diet, fish should be considered a substitute for red meat. Omega-3 fatty acids in fish can lower blood pressure, heart rate, and triglycerides. 2-3 grams/day of Omega-3 fatty acids has the best antihypertensive effect, and those above 3 grams/day may be beneficial for people with higher cardiovascular risk.
3. Eat less high sugar and high fructose foods
Frequent consumption of high fructose foods and beverages (fruit juice, sweetened beverages, dried fruits, honey), and high blood sugar foods (sweet potatoes, white rice) are prone to non-alcoholic fatty liver disease, and are closely related to heart metabolic changes related to increased fat, such as hypertension, hyperlipidemia, and insulin resistance.
The best amount of alcohol consumption is zero alcohol consumption
The best amount of alcohol consumption is zero alcohol consumption. From the perspective of preventing cardiovascular disease, the best amount of alcohol consumption is zero alcohol consumption. There is no safety margin either. Especially pay attention to avoiding drinking too much alcohol. Coffee and tea are beneficial for blood pressure and cardiovascular health.
5. Low intake of dietary fiber poses significant risks
Dietary fiber deficiency is often believed to be caused by excessive consumption of processed and low processed foods, especially high fat, high refined grains, and low intake of fruits and vegetables, which may be related to an increase in cardiovascular disease. Legumes, cabbage vegetables (cabbage, cabbage, cauliflower, and cauliflower), blueberries, avocados, and whole grains contain higher levels of dietary fiber.
6. Walking every day also has a blood pressure reducing effect
Even walking every day has a blood pressure lowering effect. It is recommended that adults engage in daily activities, with 150-300 minutes of moderate intensity physical activity or 75-150 minutes of high-intensity activity per week, or equivalent amounts of exercise. Enhance muscle strength and engage in resistance exercise at least two non continuous days per week.
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7. Preventing obesity and maintaining a healthy weight
Weight loss should be combined with daily life, such as taking more walks, cycling more, exercising regularly, and sitting less. Everyone should prevent obesity, which means that once they gain weight, losing weight is very difficult. Maintain a lifelong healthy weight. People with high blood pressure need a sustained battle to lose weight.
8. Learn to relieve stress in one's own psychology
Psychological stress is associated with an increased risk of hypertension and cardiovascular disease. Patients with psychological stress may experience a sudden increase in blood pressure, which usually returns to normal when the pressure is relieved. Practicing yoga, meditation, or tai chi for at least 45 minutes a day can also help relieve stress and improve blood pressure. Listening to music once a day, three times a week for 25 minutes each time, can also help relieve stress and blood pressure.
9. A good sleep can also help reduce blood pressure
Adults are recommended to have 7-9 hours of sleep per night. It is not recommended to take a nap for more than 30 minutes during the day because of its impact on sleep stress and nighttime sleep. People with sleep disorders (such as snoring, sleep disorders, insomnia, etc.) should have their blood pressure regularly measured and monitored dynamically.
10. Avoid air pollution and smoking
Quit smoking, including quitting e-cigarettes. When air pollution is severe, outdoor activities can be limited. When exercising, it is best to stay away from the main road and engage in activities in parks or gardens.
This article is synthesized from:
According to the Health Times
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