It is well-known that high blood pressure is a disease that can cause heart attack, stroke and even kidney failure.

Therefore, it must be treated.

That should rule it?

Antihypertensive drugs certainly need, but if lifestyles do not improve, it is difficult to achieve antihypertensive effect.

Today, to talk to everyone, in addition to regular medication, we have what measures to deal with high blood pressure.

01 Know your own blood pressure

The ideal blood pressure for healthy people is 120/80 mmHg, but it is recommended to keep the blood pressure below 140/90 mmHg for those who are already hypertensive.

If there are special circumstances, such as the merger of diabetes, kidney disease, need to be based on individual circumstances by doctors to develop individual antihypertensive goals.

Healthy people without high blood pressure, it is recommended to measure blood pressure once a year;

If the risk of high blood pressure, such as family members with high blood pressure, long-term alcohol consumption, smoking, it is recommended that a blood pressure six months;

If it is hypertensive patients, it is recommended that blood pressure at least once a week;

If the blood pressure is not stable, it is best to measure daily.

02 Home sphygmomanometer

Picture source: 123rf.com.cn Genuine picture library

In addition to regular hospital blood pressure measurement, buy a home sphygmomanometer is also a good choice.

With the arm of the electronic sphygmomanometer, self-test blood pressure at home, to more accurately reflect the control of blood pressure.

Almost all pharmacies have sphygmomanometer sales, no matter what brand, try to choose through ESH, AAM or BHS certification, and manufacturers also provide calibration services.

Now many electronic sphygmomanometer can also be connected to the software on the smart phone, you can more easily record the blood pressure.

03 Refuse to process food

High sodium diet is the most important risk factor for the onset of hypertension in most people.

Want to reduce sodium in the diet, in addition to less salt when cooking, sodium, potato chips, sausage, ham and other processed foods can not be ignored.

A lot of sweet snacks, such as sandwich biscuits, cakes, etc., in the production process also added a lot of salt.

To control high blood pressure, it is best to completely shut down processed foods.

04 Eat more fruits and vegetables

Picture source: 123rf.com.cn Genuine picture library

Increasing the potassium content of foods is also very beneficial for the control of high blood pressure.

The most healthy source of potassium is fresh vegetables, and dietary fiber in vegetables also helps regulate blood lipids.

Like vegetables, fruits are rich in potassium and dietary fiber.

So eat more fruits and vegetables!

05 Magnesium supplements

Magnesium can effectively relieve vascular tension, but also can make the spirit relaxed.

The dark green leaves of vegetables, nuts, avocado and other foods are rich in magnesium.

06 To order cocoa powder

The study found that cocoa powder contains flavonoids, which can help lower blood pressure.

Of course, cocoa powder can not eat too much, nor delicious.

You can eat a piece of dark chocolate about the same size as your thumb in 1 day, paying attention to dark chocolate instead of sweet to outrageous milk chocolate.

07 Drink less coffee

Picture source: 123rf.com.cn Genuine picture library

Caffeine can raise blood pressure.

It is not necessary for hypertensive patients to completely abstain from caffeinated beverages, but it is necessary to limit the intake of such things as coffee, tea, sports drinks and chocolate.

08 lose weight

For those who are overweight or obese, reducing body mass can help reduce blood pressure.

Systolic blood pressure can be reduced by 4 mmHg for every 1 kg of body weight lost.

In addition to diet control, it is recommended to perform at least 3 to 5 times a week, moderate intensity exercise more than half an hour each can also help you get rid of the body fat.

09 Sleep enough

Picture source: 123rf.com.cn Genuine picture library

Studies have shown that insomnia may lead to high blood pressure.

When you lack of sleep, we have to find out what the causes of insomnia, coffee before going to bed? too much stress? Or bedtime playing mobile phone can not stop?

To minimize the incentive to lead to lack of sleep, consciously cultivate regular habits and rest.

If long-term insomnia can not be alleviated, it is best to go to the neurology clinic, choose the appropriate hypnotic or sleeping pills.

10 Learn to relieve stress

Whether it is chronic or short-term pressure, can make blood pressure soared.

When feeling over-pressured in life or at work, give yourself some relaxing time to take a deep breath and find a place to stay quiet and do some exercise.

Temporarily to leave you the pressure of the environment and things, can better cope with the pressure.

11 Watch out for snoring

Serious snoring is likely to be obstructive sleep apnea syndrome.

Sleep apnea frequently occurs during the phenomenon, leading to hypoxia, in addition to raising blood pressure, but also may lead to obesity, diabetes and other health problems.

If your partner says you have snoring, or if you still feel tired after waking up and are not motivated all day, it is necessary to find a doctor for sleep monitoring and take appropriate measures.

12 Quit smoking

Picture source: 123rf.com.cn Genuine picture library

Smoking is harmful to many aspects of the body, smoking or can lead to vasospasm, so after smoking a cigarette blood pressure will immediately transient increase.

For health sake, quickly develop a smoking cessation plan!