To manage high blood pressure, healthy diet and scientific exercise are important and cannot be ignored

Author: Tian Ting, deputy chief physician of the Department of Cardiology, Beijing Electric Power Hospital

Reviewer: Zhang Jiao, Chief Physician, Department of Cardiology, Beijing Electric Power Hospital

Hypertension is a common chronic disease, and its harm to the human body cannot be ignored. When the human body's blood pressure is under high pressure for a long time, the blood vessel walls will gradually become stiff and narrow, which will aggravate the degree of arteriosclerosis, and further increase the risk of cardiovascular and cerebrovascular diseases such as coronary heart disease, myocardial infarction, and stroke. However, the treatment of hypertension does not only rely on drugs, a healthy diet and moderate exercise are equally important and cannot be ignored. Through a reasonable diet and moderate exercise, we can hope to achieve the goal of lowering blood pressure, reducing the risk of cardiovascular and cerebrovascular diseases, and improving the quality of life.

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1. Key points of healthy diet for people with hypertension

A low-salt diet is an important measure in the management of hypertension. Hypertensive patients should strictly control their salt intake and try to keep it below 6 grams per day. In daily life, in addition to reducing the amount of salt added during cooking, you should also reduce the use of sodium-containing condiments (such as soy sauce, MSG, fish sauce, etc.). In addition, eat less processed foods (such as cakes, ham, canned foods, etc.), which are usually high in fat, sugar, and salt. It is recommended to eat more vegetables, fruits, low-fat dairy products, fish, whole grains, fiber, foods rich in potassium and other minerals, and reduce the intake of red meat and processed meat, saturated fatty acids, cholesterol, added sugar, and sodium, which is beneficial to control blood pressure.

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2. Scientific exercise plan for people with hypertension

Moderate exercise has a direct blood pressure-lowering effect, thereby reducing the risk of cardiovascular and cerebrovascular diseases. Current medical guidelines recommend that everyone should increase exercise and reduce sedentary activities. Even a small increase in physical activity can bring health benefits. Studies have shown that moderate-intensity exercise for 30 minutes each time, 5 to 7 times a week, can reduce systolic blood pressure by 4 to 9 mmHg (such as brisk walking, jogging, swimming, cycling, Tai Chi, etc.). In addition, healthy adults should perform muscle-enhancing physical activities at least 2 days a week, such as push-ups, sit-ups, squats, etc. Middle-aged and elderly residents (especially those aged 65 and above), patients with chronic diseases or people with disabilities, even if they cannot reach the amount of physical activity of healthy adults, should persist in physical activities according to their physical condition and avoid sitting for a long time. In addition, for obese patients, systolic blood pressure can drop by 5 to 20 mmHg for every 10 kg loss in weight.

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It is very important to pay attention to the management of high blood pressure. In addition to medication, healthy diet and scientific exercise also play a vital role. Following medical advice and developing good lifestyle habits, such as a proper diet and regular exercise, can help prevent and manage high blood pressure. Through these measures, we can better control and improve our health.