Daily Precautions for Hypertension Patients
Daily Precautions for Hypertension Patients
1.Balanced Diet
1.1 Control Caloric Intake: Emphasize complex carbohydrates like starch and corn, and reduce intake of glucose and added sugars.
1.2 Limit Fat Intake: Consume more oily fish containing unsaturated fatty acids, which can lower cholesterol levels and inhibit blood clot formation, reducing the risk of stroke and complications related to hypertension.
1.3 Moderate Protein Intake: Consume fish protein 2-3 times a week to improve blood vessel elasticity, increase sodium excretion, and lower blood pressure. However, individuals with hypertension and compromised kidney function should limit protein intake to reduce kidney stress.
1.4 Eat Foods Rich in Potassium and Calcium, Low in Sodium: Reduce consumption of meat soups, as they increase nitrogenous extract levels, leading to increased uric acid in the body, which burdens the heart, liver, and kidneys.
1.5 Limit Salt Intake: Reducing sodium intake appropriately helps lower blood pressure and minimize sodium-water retention in the body.
2.Moderate Exercise
Engage in regular and moderate physical activities such as jogging, cycling, swimming, ball games, yoga, and moderate labor, which aid in weight reduction, blood pressure control, and boosting the immune system. Among these, aerobic exercises are particularly effective in improving metabolic functions and lowering blood pressure.
2.1 Moderate Exercise Intensity: Heart rate should not increase by more than 20 beats/minute after exercise. It should return to normal within 15-30 minutes of rest.
2.2 Gradually Increase Activity: Increase physical activity progressively.
2.3 Consider Environmental Factors: In summer, avoid exercising during peak sunlight hours. In winter, dress warmly.
2.4 Wear Comfortable, Absorbent Clothing: Choose cotton fabrics and suitable sports shoes.
3.Control Weight
Obesity increases the risk of hypertension. Hypertensive patients must lose weight.
4.Quit Smoking and Alcohol
Smoking can lead to high blood pressure. Studies show that smoking a cigarette raises heart rate by 5-20 beats/minute and systolic blood pressure by 10-25mmHg. Quitting smoking can prevent hypertension in those with normal blood pressure and is even more crucial for hypertensive patients. As alcohol consumption increases, both systolic and diastolic blood pressure gradually rise, increasing the risk of hypertension. Excessive alcohol consumption also poses a risk of stroke.
5.Stay Positive
Stress, anger, and emotional instability can elevate blood pressure. Patients can manage their behavior, cultivate adaptability to the natural environment and society, avoid emotional excitement and excessive tension or anxiety. When under significant mental pressure, finding ways to relax, engaging in enjoyable leisure activities, and maintaining a positive outlook can help maintain stable blood pressure.
6.Regular Blood Pressure Monitoring
6.1 Measure blood pressure regularly, ideally at least once every 1-2 weeks.
6.2 If possible, individuals can have a personal blood pressure monitor and learn how to self-measure blood pressure.
7.Traditional Chinese Herbal Tea
Herbs such as lotus leaf, hawthorn, astragalus, and cassia seed can prevent and lower blood pressure and can be brewed into daily tea. These herbs effectively cleanse the blood, reduce cholesterol, and keep blood vessels clear. For those with hypertension, Zhengan Xifeng decoction can be consumed.
