Unwittingly, we find that high blood pressure is increasing around us … The doctor says: less salt, less fat, more potassium-rich food, more exercise then the question arises: how much less salt? Don’t eat greasy food means vegetarian food! What’s the potassium-rich food? What kind of sport is appropriate? How long is it? I don’t know.
Healthy diets and exercise are non-pharmacological treatments in the context of pressure relief, which can be depressed if we are right to eat and exercise, and can even be achieved by non-pharmacological treatment for patients in the front and first stages of hypertension.
First, less salt:
The first thing about blood pressure is less salt. Recommendation: Low sodium salt may be selected if the daily intake of salt per person is reduced to less than 5 g, with a salt-volume spoon. Few foods with higher salt: soy sauce, savories, pickles, milk, sausages, weeds, etc.
Second, high potassium:
Potassium-rich foods include fresh vegetables, fruits, beans, salmon, chicken chests, potatoes, etc.
Next, control the fat intake:
Over-eating: fish, nuts, beans, vegetable oils, etc., with minimum ingestion: souffy oil, sweets, recycled oils, man-made cream, hydrogenized vegetable oils, etc.
However, what is the amount of fresh vegetables and fruit guaranteed?
The recommended daily intake of fresh vegetables is 300 – 500 grams; the recommended daily consumption of fruit is 200 – 350 grams.
In addition, appropriate nuts:
It is recommended to ingestion about 10 grams of nuts per day, equivalent to two to three walnuts or six to seven cashew nuts.
There is also a need to limit alcohol consumption: male alcohol intake does not exceed 25 g per day and female alcohol intake does not exceed 15 g per day.
We often hear that “the disease comes from the mouth”, and we are just a shallow perception to the fact that infectious diseases come from the mouth, forgetting that chronic diseases are also eaten. Chronic diseases are primarily preventive, and only healthy dietary habits, healthy lifestyles and appropriate aerobics can truly prevent them.
Rules for the movement of persons with hypertension: a regular, aerobic, moderate and gradual approach.
What needs to be noticed in the sport? :
1. Strengthening blood pressure monitoring: patients with hypertension should comply with medical requirements to regulate their use of medication. On this basis, blood pressure should be controlled before motion if pre-motion constriction and/or stress exceeds 180 mmHg and/or 110 mmHg.
2. Not only patients with high blood pressure need an additional assessment of patients with high blood pressure clinical combinations, but before the exercise begins (e.g., six-minute walking, CPR, etc.) should undergo a motor test and, on the basis of the test, exercise training.
3. To avoid air-shielding training, especially for heavy loads, during exercise to reduce the risk of blood deficiency due to increased pleural and lung internal pressure. 4. Full post-motion relaxation should not stop fast from high-intensity movements, should gradually reduce the intensity of the movement and remain relaxed for more than five minutes, and should guard against post-mobilization hypotensive risks.
5. Note that the interaction between drugs and sports is more appropriate for people who take Lor-like drugs in order to measure the strength of the movement by means of subjective and hard feelings or speech tests. If the exercise is effective in controlling blood pressure, the clinical medicine should be adjusted as appropriate.
Eat and exercise to help us better control blood pressure!
High blood pressure.
