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 men tend to have high diastolic blood pressure

 Core tips: high diastolic blood pressure (> 90mmHg) is more common in middle-aged men. Clinically, there are few symptoms or only head distension, which is not easy to cause attention. If it is not handled in time, it can increase the risk of cardiovascular and cerebrovascular events, and there will be more and more complications with age. How can we reduce diastolic blood pressure and keep blood pressure stable? Experts pointed out that correcting unhealthy lifestyles, adhering to regular medication, or using traditional Chinese medicine and a medicated diet can effectively reduce diastolic blood pressure.

Blood pressure is divided into systolic pressure and diastolic pressure, which is often called up pressure and down pressure. Many people pay special attention to the value of systolic blood pressure. In fact, the rise of diastolic blood pressure, like the rise of systolic blood pressure, can increase the 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. Clinically, there are few symptoms or only head distension, which is not easy to attract attention. If it is not handled in time, there will be more and more complications with age. So, how can we reduce diastolic blood pressure and keep blood pressure stable?

Guidance expert: Huang Lin, chief doctor 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, and chronic gastritis, chronic enteritis, chronic viral hepatitis, etc.

1. "Three wants 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 eat irregularly, like to eat greasy and spicy food. It's common to eat more at night, plus less exercise, which leads to weight gain. Huang Lin clinically found that 80% of the young and middle-aged people with elevated blood pressure had a body mass index higher than normal. Besides, long working hours, irregular rest, or unrestrained entertainment were the causes of elevated blood pressure. Therefore, to control diastolic blood pressure, young and middle-aged people should first change the unhealthy lifestyle mentioned above, and achieve "three wants and three don't's" in their 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 loss, if there is no serious cardiovascular disease, exercise on-line heart rate can reach 120 times/min or 130 times/min; second, sleep early at night Since then, the ancients advocated that sleeping at night should be from 9:00 to 11:00 p.m., and not more 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, eat less or not greasy, spicy, salted, marinated, and pickled food. High salt drinking will increase blood pressure, so the amount of salt should not exceed 6 grams a day. When cooking, we should use measuring tools as far as possible The amount of added salt, such as a special salt spoon, can also be used as substitutes, such as substitute salt, vinegar, etc.

First, don't smoke or drink alcohol. It's common for young and middle-aged people to smoke and drink because of high work pressure, but smoking has serious damage to the human body, especially in patients with high blood pressure, which can lead to vascular endothelial damage and significantly increase the risk of atherosclerotic disease in patients with hypertension. Long term heavy drinking can also lead to high blood pressure and affect the antihypertensive effect of antihypertensive drugs Obesity, overweight and obesity are the important causes of high blood pressure, abdominal obesity is the most prominent if you can reduce weight, reduce body fat content, can significantly reduce blood pressure, such as diastolic blood pressure 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, these people should also learn to relieve their stress, such as sports, tourism, parties and so on.

2. Take medicine regularly

After 3-6 months of non-drug treatment, if the diastolic blood pressure still can't drop below 90 mmHg, you should take antihypertensive drugs under the guidance of professional doctors. Once you start taking antihypertensive drugs, don't stop taking them without authorization, otherwise, the normal diastolic blood pressure may rise again. After using a certain dose of antihypertensive drugs for a period of time, we can reduce the amount and observe whether the blood pressure can be maintained at the normal level. If we can use a small number of antihypertensive drugs to maintain blood pressure, it is ideal.

3. Traditional Chinese medicine + medicated diet

Chinese medicine treatment of hypertension can improve the clinical symptoms, and has a better role in reducing blood pressure, especially in patients with dizziness, palpitations, insomnia, anxiety, irritability, and other symptoms, the treatment effect is better. The principle of traditional Chinese medicine is dialectical treatment, according to the different clinical manifestations of the individual prescription, Huang Lin pointed out that young and middle-aged people with diastolic hypertension and liver yang hyperactivity, liver qi stagnation, liver qi stagnation, and spleen deficiency or heart and liver fire hyperactivity, heart, spleen and liver dysfunction, etc. "young and middle-aged people often sleep late or stay up late, diastolic blood pressure rise, daytime mental fatigue, limb weakness, loss of appetite, I think it's very important to pay attention In clinical practice, traditional Chinese medicine with the functions of Soothing Liver Qi, invigorating spleen and Tonifying Qi, nourishing heart and tranquilizing mind or nourishing heart and mind is commonly used to treat, which can change sleep quality and help reduce blood pressure. "

In addition to traditional Chinese medicine treatment, Huang Lin also suggests that patients with high diastolic blood pressure should be treated with a medicated diet at home, which can play the role of Tonifying the spleen, calming the 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 jujube, 20 grams of wolfberry, 50 grams of lean meat boiled for 30 minutes, add a little salt seasoning, drink three times a week, has the effect of blood, liver, and kidney, tranquilizing;

(2) Red jujube round meat soup: red jujube 20g, longan meat 10g, lotus seed 10g, boil for about an hour, drink every morning, can take for a long time, has the function of nourishing blood, tranquilizing, help sleep.

(3) Lily and lotus seed soup: 30 grams of lily, 50 grams of lotus seed (cored), 200 grams of lean pork. Add water to stew until crisp. Season with salt and monosodium glutamate once a day.

(4) Red date egg soup: 10 grams of longan meat, 10 grams of jujube, 1 steamed egg, boiled with water, once a day.

(5) All kinds of medicated food porridge: 20 grams of red dates, 20 grams of lotus seeds, 30 grams of lily, any choice of the above Chinese medicine, with 100 grams of Japonica rice porridge, eat every day, have a spleen, blood, soothing effect.

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