Make it six o’clock to prevent high blood pressure.

High blood pressure is a common chronic disease and an important risk factor for cardiovascular diseases. The prevention of hypertension is essential for the maintenance of health. The following six points suggest that you can effectively prevent hypertension.1. A balanced dietA balanced diet is the first step in preventing hypertension. The following are specific dietary recommendations:Reduction of salt intake: Too much sodium can cause water retention in the body and increase blood capacity, leading to increased blood pressure. The daily intake of salt should be kept below 6 grams.Increased potassium intake: Potassium helps to remove sodium and helps reduce blood pressure. Potassium intake can be increased by food such as bananas, potatoes and spinach.Vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and dietary fibres, which help to reduce blood pressure.Limit saturated fat and trans-fat: Reduce animal fat intake and avoid eating processed foods containing trans-fat.2. Maintain appropriate weightOverweight increases the heart burden, resulting in increased blood pressure. The following recommendations are made:Calculation of Body Index (BMI): BMI is an indicator of the appropriateness of body weight, and the ideal BMI range is 18.5-24.9.Regular monitoring of weight: maintenance of healthy weight through diet control and increased exercise.3. Increasing physical activityRegular physical exercise reduces blood pressure and improves cardiovascular health. The following recommendations are made:Medium-intensity exercise of at least 150 minutes per week: e.g., run, swim or cycling.Power training twice a week: muscle enhancement and metabolism.Increased exercise in daily activities such as taking stairs instead of elevators, walking or cycling to work.4. Restriction of drinkingOverdrinking causes blood pressure to rise. The following recommendations are made:Men do not drink more than two cups a day and women do not.Avoid a one-time large-scale drink.5. Reducing pressureLong-term stress can lead to increased blood pressure. The following recommendations are made:Learning stress management skills: deep breath, meditation, yoga, etc.Adequate rest and sleep: at least 7-8 hours of high-quality sleep per night.(c) Development of hobby: Relaxing and reducing stress through hobby.6. Periodic medical examinationsBlood pressure and other related indicators are regularly checked to detect signs of hypertension at an early stage. The following recommendations are made:Home self-measured blood pressure: Family sphygmomanometers are regularly used to monitor blood pressure.Regular medical check-ups at the hospital: at least once a year, should be more frequent for groups with high blood pressure family history.Concluding remarksPrevention of hypertension is a long-term process that requires us to persevere in these measures in our daily lives. By balancing diets, maintaining appropriate weight, increasing physical exercise, limiting alcohol consumption, reducing stress and regular medical examinations, we can effectively reduce the risk of hypertension and enjoy a healthier life. Remember, prevention is better than cure, and from today on, action is taken to protect their cardiovascular health.