How to reduce high blood pressure effectively?

The problem of high blood pressure is something we cannot ignore, because many people are prone to it nowadays, so we must pay attention to regulating blood pressure, keep calm at ordinary times, and not get too excited. At the same time, we must also have a reasonable and healthy diet and limit smoking and drinking.

1. Keep a calm mood

Studies have shown that when a person is angry or excited, his blood pressure will rise sharply by about 30 mmHg. Emotional fluctuations such as anxiety, tension, anger, fright, fear, depression, as well as long-term high-intensity labor and excessive mental stress are all factors that cause high blood pressure. Therefore, when you have nothing to do, take a deep breath, write down 3 things that make you happy every day, cultivate your own interests and hobbies, learn to talk, etc., all of which can help stabilize your blood pressure.

2. Walk 6,000 steps a day

A large amount of excess fat will increase the burden on the heart and blood vessel resistance, thereby inducing high blood pressure. Studies have shown that for every kg of weight loss, blood pressure will drop by 1 mmHg. Eating less and exercising more is the best way to lose weight. Going out for a walk more often at different times every day, in the morning, noon and evening, can not only cheer you up, but also keep your blood pressure stable. Don't do this for a long time, be careful not to fish for three days and dry the net for two days.

3. No more than 5 grams of salt

Epidemiological surveys show that the more salt a region consumes, the more patients with hypertension there are. Therefore, if you want to stay away from high blood pressure, you must control your salt intake. The World Health Organization recommends that 5 grams per person per day is sufficient. The method to control salt is very simple. For example, add a small amount of salt or no salt when cooking. You can also choose to add salt when serving; make full use of natural ingredients such as vinegar, sugar, bitter gourd, and chili to adjust the taste; "quit salt" for one day every month and be alert to the "invisible salt" in food.

4. Quit smoking and limit alcohol consumption

When Chinese people urge others to drink, they often say "deep feelings, drink it in one gulp", but little do they know that as you drink those cups of emotional wine, high blood pressure is gradually approaching you. Nicotine (nicotine) contained in tobacco will excite the central nervous system and sympathetic nervous system, accelerate the heart rate, and also prompt the adrenal glands to release large amounts of hormones, raising blood pressure. American research shows that systolic blood pressure will increase by 10-25 mmHg after smoking a cigarette.