Avoid bad habits for people with high blood pressure

Unhealthy habits such as smoking, drinking alcohol, lack of exercise, prolonged stress, high consumption of salt, processed foods, frozen foods and stimulants can cause high blood pressure and difficulty in controlling it.

Limiting or eliminating these habits will help reduce the risk of blood pressure problems and related complications. Instead, patients should focus on building a healthy lifestyle, both physically and mentally.

What is high blood pressure?

What is hypertension? Hypertension is when systolic blood pressure is ≥140 mmHg and/or diastolic blood pressure is ≥90 mmHg or has been previously diagnosed and treated.

Habits that affect high blood pressure

When suffering from high blood pressure, patients need to change their lifestyle to limit the effects of bad living habits on blood pressure.

Drinking alcohol

Regularly consuming a small amount of alcohol (about 15ml of ethanol, 360ml of beer/day) will help reduce the causes of death in general and cardiovascular death in particular, but drinking too much can easily increase blood pressure.

Eat salty

(Source: Getty)

The less salt you eat, the lower your blood pressure. The average person's salt requirement is 15g/day. However, up to 10g of salt is naturally present in foods. Therefore, a person should only add one teaspoon of salt per day.

In addition to reducing the amount of salt in cooking, patients should limit the use of salt or dipping sauce while eating. At the same time, do not use fast food or pre-processed foods because most of these foods have quite high salt content. Carbonated soft drinks and beer also contain high sodium content, even higher than other industrial foods.

In the daily menu, you should not add more than 5g of salt. To estimate, 5g of salt can be converted to 35g of soy sauce (3.5 spoons), 8g of broth powder (1.5 spoons), 11g of seasoning powder (2 spoons), 26g of fish sauce (2.5 spoons).

Not getting enough sleep

If the patient does not get enough sleep at night, when waking up in the morning, he or she may experience a sudden increase in blood pressure. Getting enough sleep helps regulate the heart rate, stabilizes blood pressure, and helps the mind to be comfortable and happy, reduces stress, and increases creativity. Patients should pay attention to getting 8 hours of sleep every day, and sleeping on time.

Lazy to exercise

Regular exercise is beneficial for people with high blood pressure. (Source: Getty)

Regular exercise is a way to lose weight and control blood pressure. Exercise daily for 30-45 minutes most days of the week, at least 4-5 days a week. However, it is important to avoid strenuous physical activity beyond your body's capacity.

Unscientific diet

Diet, exercise and medication are among the factors that affect the condition of high blood pressure.

Patients need to maintain a diet rich in fruits, vegetables, low-fat foods, and reduce saturated and total fat intake. Hypertensive patients need to eat enough meals at the right time.

In the daily menu, pay attention to adding more green vegetables and fruits. Because the fiber in vegetables, fruits, grains (brown rice, beans ...) will have the effect of metabolizing fats, lowering blood pressure. In addition, patients should eat less sweet, every day should eat 55-85g of dairy products such as yogurt, cheese.

In addition, some fats of plant origin and vegetable oils, fish oil, fatty nuts such as almonds, sesame seeds, sunflower seeds... are also very good. Patients should eat more fish, seafood and reduce red meat (pork, beef) and eggs.

Sudden temperature change

In the summer, hot weather will cause blood vessels to dilate and lower blood pressure. Patients should limit going in and out of air-conditioned rooms with temperatures that are too cold, causing sudden vasoconstriction.

In winter, cold weather increases catecholamine in the blood, causing vasoconstriction and increased blood pressure. Therefore, the body must be kept warm, especially the head, neck and feet.

Patients should wear warm clothes both indoors and outdoors. Avoid exercising outdoors too early or too late, and avoid bathing after 10pm.

Not measuring blood pressure regularly

People with high blood pressure need to measure their blood pressure daily to monitor whether their blood pressure is reaching the target or not, or measure it whenever there are any abnormal signs./.

(Vietnam+)

Source: https://www.vietnamplus.vn/tranh-ngay-nhung-thoi-quen-khong-tot-voi-nguoi-benh-cao-huet-ap-post1044683.vnp