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

Reducing blood pressure by limiting salt

Core tip: according to a recent report by the Internet doctor of medicine, a study in the United States found that if Americans eat less than half a teaspoon of salt (about 3 grams) every day, 92000 deaths, 99000 heart attacks, and 66000 strokes can be reduced. Dr. Colston Bibbins Domingo, who was involved in the study, said salt restriction had the same heart benefits as smoking cessation and weight loss.


A study in the United States has found that if Americans eat less than half a soup of spoon salt (about 3 grams) a day, 92000 deaths, 99000 heart attacks, and 66000 strokes can be reduced, according to the network doctor of medicine. Dr. Colston Bibbins Domingo, who was involved in the study, said salt restriction had the same heart benefits as smoking cessation and weight loss.

According to the report, the average daily salt intake of American men is 10.4 grams. 3 G for women. The U.S. Department of Health recommends 3.7g. For people with low cardiovascular and cerebrovascular risk, they can take 5.8 grams a day. Although eating less than 3 grams of salt per day is still not up to the recommended standard, even taking less than 1 gram of salt per day will have a huge impact on the health of the whole people. The U.S. Department of Agriculture said salted products, ham, lunch meat, and other processed foods contain salt. 77% of the salt Americans eat comes from processed foods, and only 13% comes from three meals a day. Limiting the amount of salt in processed foods is critical.

Salt is an indispensable condiment in our daily life. However, salt is also an environmental factor inducing hypertension. In Huangdi Neijing, a famous classic of Chinese medicine, there is a conclusion that "the salty one is the pulse stringed one". The pulse string here refers to high blood pressure. Studies have shown that the intake of salt is directly proportional to hypertension. For every 1 g increase in daily salt intake, the average blood pressure rises by 2 mmHg and the low pressure rises by 1.7 mmHg. The average intake of salt per person in the northern part of Japan is 30 grams per day. The incidence rate of hypertension and cardiovascular diseases is higher than the world average level. The trend of hypertension in China is higher in the north and lower in the south, which is more consistent with the diet habit of "sweet in the South and salty in the north".

Why does excessive salt induce hypertension? In short, more salt intake will increase the water content in the blood vessels, increase the pressure on the blood vessel wall, and eventually increase the blood pressure. Besides, salt can increase the burden on the heart and kidney, which is the bane of cardiovascular and cerebrovascular diseases. Because of the increase of intravascular pressure and the aggravation of cardiac load, over time, cardiac hypertrophy, heart failure, renal dysfunction, and other symptoms appear one after another. Some data show that if the salt intake of Chinese residents is reduced by half, it is estimated that 500000 people will die of stroke, heart disease, and chronic kidney disease every year. Therefore, salt restriction is a very economic measure to prevent cardiovascular disease.

How should we control salt intake in our life? First of all, avoid eating salty processed foods and pickled products, such as ham, lunch meat, pickles, bacon, pickles, etc.; use fewer sauces and soy sauce with high salt content; put salt at the end of frying, to retain the taste to the greatest extent and avoid putting more salt; use a salt spoon containing 3 grams of salt; if there is no salt spoon, use an ordinary beer bottle cap to fill with salt, which is equivalent to 5-6 grams A gram of salt. Besides, we should also reduce the chances of dining out.

Besides, besides limiting salt, quitting smoking can also reduce blood pressure. Nicotine in tobacco leaves can excite the central nervous system and sympathetic nerve, accelerate the heart rate, and promote the adrenal gland to release a large number of catecholamines, so that small arteries contract, leading to increased blood pressure. Long term heavy smoking will also promote atherosclerosis, small artery intima gradually thickening so that the whole blood vessel gradually hardening. At the same time, the increase of carbon monoxide and hemoglobin in smokers accelerates the formation of atherosclerosis.

It is also very important for hypertension patients to take reasonable antihypertensive drugs while limiting salt and quitting smoking. Many clinical trials have confirmed the safety and effectiveness of long-acting calcium antagonists in patients with cardiovascular disease. Due to the characteristics of the large amplitude of blood pressure reduction and expansion of the coronary artery, it is an ideal choice for patients with high blood pressure and coronary heart disease. At present, the emergence of various sustained-release or controlled-release formulations makes the antihypertensive effect of calcium antagonists more lasting, drug release more uniform, reaching a stable blood concentration, antihypertensive more lasting and more stable, and drug side effects are reduced. This kind of drugs, such as Bukudanin, can also be combined with different types of antihypertensive drugs, such as ACEI, β - receptor antagonists, to reduce adverse reactions and improve the antihypertensive effect. Besides, oral hygiene should be paid attention to during medication, and regular dental examination and cleaning should be carried out to eliminate dirt and plaque.

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