Preventing and managing hypertension: Five healthy lifestyle habits to help you effectively control your blood pressure

Healthy Lifestyle for Preventing and Treating Hypertension: It is well known that improving and optimizing one's lifestyle (also known as non-pharmacological treatment) is not only an important method for preventing hypertension but also a crucial adjunct to its treatment.

A healthy lifestyle includes a balanced diet, appropriate exercise, quitting smoking and limiting alcohol consumption, and maintaining a positive attitude. In fact, these are also primary prevention measures for hypertension. Healthy individuals should maintain a healthy lifestyle and make timely improvements to prevent hypertension and other diseases.

① "High-risk" groups: Those with a family history of hypertension; those under chronic stress (or tension); overweight or obese individuals; those with poor lifestyle habits (such as a high-salt diet, long-term smoking, and drinking); those over 60 years of age; those taking certain medications (such as oral contraceptives, corticosteroids, etc.); and those with certain diseases such as nephritis, pyelonephritis, hyperthyroidism, or diabetes.
② Those whose blood pressure occasionally exceeds the normal range but have not yet been diagnosed with hypertension.
③ Those already diagnosed with hypertension (including those receiving antihypertensive medication).

Preventing hypertension by improving lifestyle is a cost-free and easily self-managed approach. It has no adverse effects and improves quality of life, making it an effective measure addressing the root cause.

Currently, the following methods are available and proven effective:

(1) Weight Loss: Excessive body fat accumulation is one of the most important factors contributing to hypertension. Hypertensive patients who are more than 10% overweight can effectively lower their blood pressure by losing 5 kg. Simultaneously, eliminating or reducing other risk factors (such as diabetes, hyperlipidemia, and left ventricular hypertrophy) is highly beneficial to health. Increasing physical activity while controlling diet can enhance the effect; overweight individuals who limit alcohol consumption or reduce sodium intake can also enhance the blood pressure-lowering effect. The rate of weight loss varies from person to person. Ideally, the first goal should be a 5 kg weight loss, after which the rate and target for further weight loss should be determined based on overall body response and weight status.

(2) Adopting a Reasonable Diet: ① Reduce sodium intake. It has been proven that sodium intake is related to elevated blood pressure. A low-sodium diet helps lower blood pressure. The World Health Organization recommends that each person's daily sodium intake should not exceed 6 grams. In my country, 80% of dietary sodium comes from cooking or high-sodium pickled and smoked products. Therefore, limiting salt intake mainly involves reducing the amount of salt used in cooking and high-sodium seasonings, and eating less pickled vegetables and salt-cured foods. ② Reduce dietary fat intake and supplement with adequate high-quality protein. Studies have also found that vegetarians have lower blood pressure than meat-eaters; therefore, a vegetarian diet can lower blood pressure in patients with hypertension. This effect depends on the combined effect of fruits, vegetables, fiber, and low-saturated fat intake. Patients with hypertension should eat more fruits, vegetables, and fish, and reduce fat intake. Among animal foods, pork, which is high in fat, should be reduced, while fish and poultry, which are high in protein and low in fat, should be increased. ③ Pay attention to potassium and calcium supplementation. Chinese diets are generally low in potassium and calcium, which is not conducive to blood pressure control. It is recommended to increase the consumption of foods high in potassium and calcium, such as leafy green vegetables, fresh milk, and soy products. ④ Limit alcohol consumption. Alcohol consumption is associated with blood pressure levels and the prevalence of hypertension. It is recommended that men consume less than 20-30 grams of ethanol (alcohol) per day, and women less than 10-15 grams. Patients with hypertension should abstain from alcohol, as excessive drinking significantly increases the risk of stroke.

(3) Increase physical strength: Before exercising, one should understand their physical condition to determine the type, intensity, frequency, and duration of exercise. Middle-aged and elderly people should participate in three types of activities: aerobic, stretching, and muscle-strengthening exercises. Specific activities include brisk walking, jogging, Tai Chi, disco, and swimming. The intensity of exercise should be determined by consulting a physician and should be tailored to the individual.

(4) Reduce mental stress and maintain psychological balance: Those who are in a state of tension and stress for a long time, lack coping abilities, or have abnormal psychology or personality and are frequently in a negative emotional state (such as depression, anxiety, dissatisfaction, frustration, hatred, anger, etc.) often unconsciously adopt unhealthy lifestyles, such as excessive drinking and smoking to relieve stress. Over time, this not only easily leads to hypertension, but also makes it difficult to control blood pressure within the normal range. Therefore, it is crucial to pay close attention to the balance between work and rest, and to seek help from a psychologist to gradually develop self-control. Maintaining an optimistic attitude and improving disease prevention capabilities are also important. It is recommended to choose suitable cultural activities such as sports and painting to increase social opportunities for the elderly, maintain a cheerful mood, and improve their quality of life. Education and counseling can enhance the population's self-prevention capabilities.

(5) Quitting smoking: Nicotine and tar in cigarettes can not only cause a transient increase in blood pressure, but also increase the risk of stroke. Smoking also reduces medication adherence, forcing patients to increase the dosage of antihypertensive drugs.

Finally, it is important to remind patients with hypertension that while improving their lifestyle, they must adhere to regular antihypertensive treatment.