Top 6 Proven Strategies for Daily High Blood Pressure Management

  Introduction Managing high blood pressure is crucial for maintaining long-term health, especially for those at risk of heart disease. Here, we explore six vital daily practices that can significantly influence your blood pressure levels. 1. Eliminate Smoking Smoking increases blood pressure temporarily, and habitual smoking can lead to sustained hypertension. Avoid all forms of tobacco, including smokeless products, to reduce health risks and manage blood pressure more effectively. 2. Maintain a Healthy Weight Being overweight often correlates with higher blood pressure. Shedding even a moderate amount of weight can have a significant impact on your blood pressure levels. Aim for a balanced diet and regular physical activity for gradual and sustainable weight loss. 3. Adopt a Heart-Healthy Diet A diet rich in vegetables, fruits, fish, whole grains, and low-fat dairy can help lower blood pressure. Limit salt intake, as it's a known contributor to hypertension. Consider the DAS

Middle aged male easy diastolic blood pressure is high, how to reduce diastolic blood pressure

 Core tips: high diastolic blood pressure (> 90mmHg) is more common in middle-aged men, with few clinical symptoms or only head swelling, which is not easy to be paid attention to. If the treatment is not timely, it can lead to an increased risk of cardiovascular and cerebrovascular events, and complications will increase with age. How can the ability to reduce diastolic blood pressure, maintain blood pressure stability? Experts pointed out that correcting an unhealthy lifestyle, adhering to regular medication, or using Chinese medicine and medicated diet treatment, can effectively reduce diastolic blood pressure.

Blood pressure is divided into systolic blood pressure and diastolic pressure, which is often said to be up and down pressure. Many people pay special attention to the value of systolic blood pressure. In fact, increased diastolic blood pressure can lead to an increased risk of cardiovascular and cerebrovascular events. Huang Lin, director of general internal medicine of Guangdong Second Hospital of traditional Chinese medicine, pointed out that high diastolic blood pressure (> 90mmHg) is more common in middle-aged men, with few clinical symptoms or only head distension, which is not easy to attract attention. If the treatment is not timely, complications will increase with age. So, how can we reduce diastolic blood pressure and keep blood pressure stable?

Guidance expert: Huang Lin, director of traditional Chinese medicine, Professor, master tutor. Specializing in the treatment of internal medicine and cardiovascular diseases, such as hypertension, coronary heart disease, myocarditis, heart failure, arrhythmia, chronic gastritis, chronic enteritis, chronic viral hepatitis, etc.


1. "Three needs and three don't"

Huang Lin pointed out that high diastolic blood pressure in young people is closely related to obesity and an unhealthy lifestyle. Some people have an irregular diet, like to eat greasy and spicy food. It is common to add meals at night. Besides, less exercise leads to weight gain. Huang Lin found that 80% of the middle-aged and young people with elevated blood pressure had a higher body mass index than normal. Besides, long working hours, irregular rest, or unrestrained entertainment were the causes of high blood pressure. Therefore, to control diastolic blood pressure, young and middle-aged people should first change the unhealthy lifestyle and "three needs and three don't" in daily life.

First, exercise to form a habit, at least three times a week, about 40 minutes each time, you can choose jogging, fast walking, swimming and badminton, and other projects, adhere to aerobic exercise can enhance heart function, consume fat, have the effect of weight reduction, if there is no serious cardiovascular disease, the upper line heart rate during exercise can reach 120 times/min or 130 times/min; second, lie down early at night The ancients advocated sleeping at night from 9:00 p.m. to 11:00 p.m., and no later than 11:00 p.m. at the latest. The idea that "sleep late at night and make up for it the next day" is wrong. Third, we should talk about diet, and eat less or no greasy, spicy, pickled, marinated, and pickled food. High salt drinking will increase blood pressure. Therefore, the amount of salt should not exceed 6 grams per day. When cooking, try to use a measuring device The amount of salt to be added, such as a special salt spoon, can also be used as substitute salt, vinegar, etc.

First, do not smoke and drink. Because of the high work pressure of young people, smoking and drinking is a common thing. But smoking has serious harm to the human body, especially in patients with high blood pressure, it can lead to vascular endothelial damage, significantly increase the risk of atherosclerotic disease in patients with hypertension, and long-term heavy drinking can also lead to increased blood pressure, affecting the antihypertensive effect of antihypertensive drugs; second, do not abdomen Obesity, overweight and obesity are the important causes of blood pressure rise. Abdominal obesity is the most prominent. If you can reduce weight and body fat content, you can significantly reduce blood pressure, such as diastolic blood pressure of 95mmhg. If you lose weight more than 5kg, diastolic blood pressure can be reduced to normal range; third, do not have long-term, excessive psychological (mental) pressure, young and middle-aged people are mostly units In addition to seeking professional doctors for psychological counseling and treatment, they should also learn to relieve the pressure by themselves, such as sports, tourism, parties, etc.

2. Take medicine regularly

If the blood pressure is lower than 90 mm after taking the medicine, the doctor should not take the medicine to lower the blood pressure again. After using a certain dose of antihypertensive drugs for a period of time, it can be reduced to observe whether the blood pressure can be maintained at the normal level. If the blood pressure can be maintained with a small dose, it is ideal.

3. Traditional Chinese medicine + medicated diet

Traditional Chinese medicine treatment of hypertension can improve the clinical symptoms, and has a better effect on reducing blood pressure, especially in patients with dizziness, palpitation, insomnia and dream, anxiety, irritability, and other symptoms, the treatment effect is good. The principle of traditional Chinese medicine treatment is dialectical treatment, according to the different clinical manifestations of individual prescription medication, Huang Lin pointed out that the young and middle-aged diastolic hypertension is mostly related to hyperactivity of liver Yang, stagnation of liver qi, stagnation of liver qi, stagnation of liver and spleen deficiency, hyperactivity of heart and liver, dysfunction of heart, spleen, and liver In clinical practice, traditional Chinese medicine with the functions of regulating liver qi, strengthening spleen and Tonifying Qi, nourishing the heart and tranquilizing the mind or nourishing the mind are commonly used to treat it, which can change sleep quality and help to reduce blood pressure

Traditional Chinese medicine treatment of hypertension can improve the clinical symptoms, and has a better effect on reducing blood pressure, especially in patients with dizziness, palpitation, insomnia and dream, anxiety, irritability, and other symptoms, the treatment effect is good. The principle of traditional Chinese medicine treatment is dialectical treatment, according to the different clinical manifestations of individual prescription medication, Huang Lin pointed out that the young and middle-aged diastolic hypertension is mostly related to hyperactivity of liver Yang, stagnation of liver qi, stagnation of liver qi, stagnation of liver and spleen deficiency, hyperactivity of heart and liver, dysfunction of heart, spleen, and liver In clinical practice, traditional Chinese medicine with the functions of regulating liver qi, strengthening spleen and Tonifying Qi, nourishing the heart and tranquilizing the mind or nourishing the mind are commonly used to treat it, which can change sleep quality and help to reduce blood pressure

In addition to traditional Chinese medicine treatment, Huang Lin also suggests that patients with high diastolic blood pressure should be recuperated at home, which can play a role in Tonic the spleen, calming nerves, and nourishing the heart. Here are some of the most commonly used medicated diet treatments:

(1) Jujube, wolfberry lean meat soup: with 20 grams of red dates, 20 grams of Chinese wolfberry, 50 grams of lean meat, boil for 30 minutes, add a little salt seasoning, drink three times a week, has the effect of Tonic, nourishing liver and kidney, calming nerves;

(2) Red date round meat soup: 20 grams of red dates, 10 grams of longan meat, 10 grams of lotus seeds, boiled for about an hour, drink every morning, can be taken for a long time, has the effect of nourishing blood, tranquilizing the mind, and helping sleep.

(3) Lily lotus seed soup: Lily 30 g, lotus seed (core) 50 g, pig lean meat 200 g. Add water to stew until crisp, seasoned with salt and monosodium glutamate, once a day.

(4) Jujube egg soup: longan meat 10g, jujube 10g, steamed egg 1, add water to boil taste, take once a day.

(5) A variety of medicinal porridge: 20 grams of red dates, 20 grams of lotus seeds, 30 grams of lilies, any of the above-mentioned traditional Chinese medicine, together with 100 grams of Japonica rice porridge, taken every day, has the effect of invigorating the spleen, Tonic blood and calming nerves.

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