How to regulate high blood pressure

High blood pressure is extremely harmful to health. In recent years, the high blood pressure among young people has been on the rise. This is related to the excessive pressure in work and life. When high blood pressure occurs, you must pay attention to conditioning. In terms of daily diet, try to eat less greasy food, do not eat foods rich in cholesterol, strictly control salt intake, drink more water, exercise more, move your legs, and control your mouth.

How to regulate high blood pressure

Although the living standards have improved, many young people do not pay attention to protecting their health. They stay up late, eat irregularly, etc., which leads to various diseases. Although hypertension is common among middle-aged and elderly people, many young people now also suffer from it. So, what should young people do with high blood pressure?

1. Promote a vegetarian diet

A vegetarian diet can lower blood pressure in patients with hypertension. Therefore, patients with hypertension should have a light diet that is high in vitamins, fiber, calcium, low in fat and cholesterol. Total fat accounts for less than 30% of total calories, and protein accounts for about 15% of total calories. It is recommended to eat more coarse grains, whole grains, fresh vegetables, fruits, soy products, lean meat, fish, chicken and other foods, and vegetable oils, and eat less lard, greasy foods, white sugar, spicy foods, strong tea, coffee, etc.

2. Control salt

Excessive intake of sodium salt by the human body is one of the factors that lead to high blood pressure, so controlling salt intake can help lower or stabilize blood pressure. Studies have shown that if patients with hypertension reduce their daily salt intake from 10 grams to 5 grams, their blood pressure can be effectively lowered.

3. Quit smoking and drinking

Tobacco and alcohol are risk factors for hypertension. Frequent smoking and drinking will increase the possibility of hypertension developing into cardiovascular and cerebrovascular diseases. In addition, alcohol will reduce the patient's responsiveness to antihypertensive drugs. Therefore, patients with hypertension should quit smoking and drinking, and those who have difficulty quitting drinking should limit their drinking.

4. Eat in moderation

Eat three meals a day at regular times and in regular amounts, and do not be too hungry or too full, or overeat. The daily diet can be arranged as follows: 250-350 grams of carbohydrates, 400-500 grams of fresh vegetables, 100 grams of fruit, 20-25 grams of cooking oil, 250 grams (ml) of milk, and 3 servings of high-protein food (each serving refers to: 50-100 grams of lean meat, or 1 egg, or 100 grams of tofu, or 100 grams of chicken or duck, or 100 grams of fish or shrimp. 4 to 5 eggs per week are enough).

5. Drink water scientifically

Water hardness is closely related to the occurrence of hypertension. Studies have shown that hard water contains more calcium and magnesium ions, which are important regulatory substances involved in the contractile and diastolic function of vascular smooth muscle cells. If they are lacking, blood vessels can easily spasm, eventually leading to high blood pressure. Therefore, patients with hypertension should try to drink hard water, such as spring water, deep well water, natural mineral water, etc.