What is high blood pressure?
Blood pressure is the lateral pressure exerted on the wall of the blood vessel when blood flows through the blood vessel. The systolic pressure SBP is written above the slash. People call it “high pressure”, which is the blood pressure that reflects the pressure when the heart is contracted; the one written below the slash is Diastolic blood pressure DBP, which people call “low pressure”, is the blood pressure that reflects the diastolic pressure of the heart. The unit of blood pressure measurement is “mmHg”. Hypertension means that the pressure in the blood vessels continues to exceed the normal range. When our systolic blood pressure exceeds 140mmHg, or our diastolic blood pressure exceeds 90mmHg, we may develop high blood pressure.
H-type hypertension: Hypertension accompanied by elevated homocysteine is called H-type hypertension. Hypertension combined with high homocysteine is one of the main risk factors for stroke in my country.
What is the result of not treating hypertension?
It is very dangerous not to treat high blood pressure, because high blood pressure affects the arteries throughout the body, causing arteriosclerosis. When arteriosclerosis occurs in important organs such as the brain, heart, kidney, and fundus arteries, it can cause cerebrovascular disease, heart disease, A series of complications such as renal failure, retinal degeneration, and fundus bleeding leading to blindness. For example, when the stenosis of the cerebrovascular is blocked, it will cause cerebral ischemia and hypoxia in the corresponding part of the brain. This is the occurrence of cerebral infarction; the hardened blood vessel wall becomes very fragile and easy to rupture. When the blood pressure rises suddenly, the blood vessel wall cannot bear it. If the pressure is too high, rupture will occur, and cerebral hemorrhage will occur. If we actively control high blood pressure, we can stay away from these diseases.
How to prevent hypertension in daily life?
1) For those who are overweight or obese, they need to control their weight.
2) Balance a diet and maintain a healthy diet with low salt and fat.
3) It is best not to drink alcohol, at least to limit drinking, and the daily drinking amount should not exceed 1 tael of white wine (or pinch alcohol equivalent to 25 grams of alcohol).
4)Smokers should quit smoking.
5)Maintain moderate exercise.
6)Maintain mental health.
1. Green leafy vegetables
Potassium helps your kidneys eliminate more sodium through your urine, thereby lowering blood pressure.
Green leafy vegetables high in potassium include:
Lettuce, arugula, kale, radish, greens, spinach, beet leaves
Fresh vegetables have more nutrients. You can also mix these vegetables with banana and nut milk to make a healthy and sweet green juice.
Berries such as blueberries, raspberries and strawberries. Blueberries, in particular, are rich in natural compounds called flavonoids. A study found that taking these compounds may prevent high blood pressure and help lower blood pressure.
3. Red beets
Beet contains nitric oxide, which can help soften and open blood vessels and lower blood pressure. The researchers also found that the nitrates in beetroot juice lowered the blood pressure of study participants within 24 hours.
4. Skim milk and yogurt
Skimmed milk is an excellent source of calcium and has a low fat content. These are important elements of a blood pressure lowering diet. If you don’t like milk, you can also choose yogurt.
Oatmeal is suitable for lowering blood pressure with a high-fiber, low-fat, and low-sodium diet. Oatmeal for breakfast is the best start of the day.
Eating potassium-rich foods is better than taking supplements. Put banana slices into cereals or oatmeal, or bring a boiled egg for quick breakfast.
Fish is an important source of high-quality protein. Fatty fish like mackerel and salmon are rich in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides.
In addition to these fish sources, trout contains vitamin D. Food rarely contains vitamin D, this vitamin has the properties of lowering blood pressure.
8. Sunflower Seeds
The seeds of melon are high in potassium, magnesium and other minerals known to lower blood pressure. Enjoy 1/4 cup of sunflower seeds, pumpkin or pumpkin seeds as a snack between meals.
A study pointed out that garlic can help reduce high blood pressure by increasing the amount of nitric oxide in the body. Nitric oxide helps to promote vasodilation or dilate arteries, thereby lowering blood pressure.
10. Dark Chocolate
Studies have found that eating dark chocolate can reduce the risk of cardiovascular disease. The study also shows that up to 100 grams of dark chocolate per day may be associated with a lower risk of cardiovascular disease.
11. Olive oil
Olive oil is an example of a healthy fat. It contains polyphenols, which are anti-inflammatory compounds that can help lower blood pressure.
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