Hypertension has 8 risk factors, can it be controlled? What is the relationship between exercise, diet and hypertension?

The prevalence rate of hypertension in China is as high as 23% or more, that is to say, one in five people suffers from hypertension, but the awareness rate of the disease is less than half, and the prevalence rate of hypertension is increasing, with an average of 6,543,800,000 new hypertensive patients in China every year. Many people think that having high blood pressure is related to lifestyle, and some people think that high blood pressure is bad luck, but generally speaking, high blood pressure has certain risk factors. Some people may be born with low blood pressure, and even have no risk of raising blood pressure all their lives, but others may have a tendency to raise blood pressure when they are young or even in their teens.

In China, the standard of hypertension is 140/90mm Hg, but even if it does not exceed this standard, it may be dangerous for different people. In some medical institutions, people's ideal blood pressure value is 120/80 mm Hg. If it is between120-139/80-89mmhg, it can become prehypertension. People in this range are likely to become hypertensive and need to change their lifestyle. However, some patients with chronic diseases may continue to progress if they are within this range.

So, for ourselves, how to judge whether we are at risk of hypertension? What risk factors can be controlled? Today, let's talk about the risk factors of hypertension. What are the diet and precautions for hypertension?

Generally speaking, for hypertension, people themselves have eight risk factors, namely:

1, weight

According to medical experts' estimation, as many as 75% of hypertension cases in developed countries are related to obesity. According to the data of the American Medical Association, people who weigh more than 30% of their ideal weight are about three times more likely to have high blood pressure than ordinary people. Moreover, most overweight and obese people also lack exercise, which will also increase the risk of illness. In view of the weight problem, it is undoubtedly the best solution to reduce high-fat high-sugar high-salt foods and increase the intake of fruits and vegetables.

2. Exercise level

There is no doubt that regular exercise is one of the most reliable ways to lower blood pressure. The American Heart Association recommends at least 30 minutes of moderate physical activity five days a week or at least 20 minutes of vigorous aerobic exercise three days a week. Some people may find it a little difficult to do this, so it is also effective to divide the exercise into ten-minute segments, 3-4 segments a day.

Step 3 prescribe diet

According to the American Journal of Clinical Nutrition, a diet rich in fruits and vegetables can effectively control hypertension. Why? It is believed that most of the credit is related to the rich potassium ion in fruits and vegetables, which is an important mineral for cardiovascular health. But it should be noted that if there is too much salt, it may increase blood pressure. This is because sodium ions lead to the storage and loss of water and sodium, which leads to the increase of vascular pressure. Of course, not everyone will have high blood pressure because of eating too much salt, but the problem is that no one knows whether he is sensitive or not. Therefore, for the sake of safety, it is recommended that the daily intake of sodium should not exceed 2400 mg, which is equivalent to 5-6 grams of salt. If you already have high blood pressure, your daily sodium intake should be controlled below 1500 mg, which is about 3g of salt.

4. alcohol

Heavy drinking can lead to high blood pressure. People who drink more alcohol every day may have an alarming increase in blood pressure. And according to The Lancet's research, as long as you drink alcohol, you will have the risk of cardiovascular and cerebrovascular diseases. Therefore, the American Heart Association recommends that men drink no more than two glasses a day, equivalent to 25 grams of alcohol, and women drink no more than one glass a day, equivalent to 13 grams of alcohol.

5. Age

Blood pressure usually increases gradually with age. According to statistics, two-thirds of adults over the age of 60 may have high blood pressure. To some extent, the gradual increase of blood pressure may be the natural result of aging, because with the passage of time, arteries will harden, plaques will form in blood vessels, and blood pressure will tend to increase. But we should also see that high blood pressure can be controlled. Unlike people with wrinkles or white hair, the relationship between people's age and blood pressure depends largely on your lifestyle.

With the growth of age, many people become lack of exercise; At the same time, their weight will increase, and their waistlines may also increase with age; More importantly, when people get old, they tend to become addicted to this diet. When they are young, their metabolism is balanced. When you are old, your metabolism is unbalanced, and blood pressure problems may occur.

6. Overweight teenagers

Although we say that hypertension is related to age, hypertension is not just a disease of the elderly. In recent years, with the increasing number of overweight people, the blood pressure of the younger generation, including children, is also on the rise. And there are many related studies. Finally, the researchers attributed high blood pressure to lack of exercise, bad eating habits and being overweight.

In addition, it should be noted that children's blood pressure standards are different from those of adults. 13 children, systolic blood pressure =80 age *2, diastolic blood pressure = systolic blood pressure *2/3, 95% children whose blood pressure exceeds the adult standard at other ages are hypertensive, and 90%-95% are prehypertensive. However, experts believe that children can avoid high blood pressure through regular exercise and a low-fat diet rich in fruits and vegetables.

7. Gender

For reasons that are not completely clear, young men are more likely to suffer from hypertension than young women. However, by the time they reached the mid-1950s, the risk was close. However, with the passage of time, women began to rise gradually. In the age group of 75 years and above, the incidence of hypertension in women is significantly higher than that in men.

8. Heredity and race

Hypertension has a certain genetic probability, especially for people with both parents suffering from hypertension. But this probability is not obvious at first, and it needs a certain environment to show it. Regular exercise, keeping an ideal weight and reducing salt and alcohol can help people with family history avoid high blood pressure.

In addition, there is evidence that people of different races have different rates of hypertension. For example, African Americans have the highest rate, followed by whites, and then yellow people. Of course, this is not absolute, but also depends on personal circumstances. However, some researchers have put forward different opinions that it has nothing to do with race, but should be related to the environment. For example, a scientific magazine found that there is almost no hypertension in relatively remote places in Africa, but the proportion of hypertension among African Americans is very high, and it is also highly hereditary.

In fact, for us, we can't choose our race, age or sex, but we can try to change things within our control to avoid getting high blood pressure or getting high blood pressure prematurely. So, from a daily point of view, what can we do to prevent hypertension? There are two main aspects.

What kind of diet helps to control blood pressure?

If you prevent high blood pressure, or if someone has high blood pressure, then the doctor will suggest reducing the amount of salt, especially for people over 40. Generally speaking, the daily salt content will be 5-6 grams. If you are a hypertensive patient, this standard may be lower, only about 3 grams. Note that this refers to the amount of salt in all diets. If it can be controlled, it will have a more obvious effect in about two months. If the blood pressure does not drop, then the patient may belong to the salt-insensitive population and should need to lower his blood pressure by other means.

How to reduce salt and make your diet taste?

After reducing salt intake, many people will feel tasteless, but this is only temporary, because it is caused by excessive salt intake in the past. If this discomfort is strong, it needs to be changed gradually, and salt reduction can be carried out slowly. In addition, some natural spices, fruit juice, garlic, ginger and onion can be used instead of salt to adjust the taste. It may take a long time, but as long as you stick to it, you can adapt quickly.

In this process, we should avoid eating foods that seem to be salt-free, but actually contain a lot of salt, such as processed food, canned food, lunch meat, sausages, soup, pickles and so on. If we eat out, if we think the food is salty, we can try to rinse it with water before eating. When eating snacks, use fruits and vegetables instead of biscuits, potato chips and other foods.

Is there a diet that can lower blood pressure?

This really exists, that is, DASH diet, that is, the Chinese uncle diet. It is named after a study called "Dietary Methods to Control Hypertension", which found that eating in a certain way can help patients with mild hypertension lower their blood pressure. The researchers tested three different diet plans for nearly 500 people with slightly elevated blood pressure: a typical high-calorie diet; The second is to contain extra fruits and vegetables; The third is a diet rich in fruits, vegetables and low-fat dairy products and low in saturated fat, namely DASH diet.

In this process, although the amount of salt per capita has decreased, it is still higher than the standard amount. Through two months' research, it was found that the blood pressure of people who used the third deshu diet decreased the most, indicating that the success of deshu diet in reducing blood pressure can not be achieved only by reducing salt.

So what should I do to eat comfortably?

Desu's diet is rich in fruits, vegetables, low-fat dairy products and low in saturated fat. For adults of medium height, DASH suggests eating 6-8 servings of whole grain food, 4-5 servings of vegetables, 4-5 servings of fruits, 2-3 servings of low-fat or skimmed dairy products and 3 servings of meat every day, each serving is equivalent to the size of a fist. Usually snacks can be made by eating nuts and beans, 4-5 servings a week. If blood pressure is stable, you can eat a small amount of fat and sweets.

If you look at the proportion of calories, then the calories contained in fat are below 25%, and the proportion of saturated fat is below 7%. Of course, many people can't adapt to this diet at once, so you need to change your eating habits gradually, so as to help people stick to it.

Besides, what changes can be made in diet?

The preventive measures that can be taken in the diet are to add more foods containing potassium to the diet, especially when taking diuretics to lower blood pressure, because these drugs will cause a large loss of potassium in the human body, and potassium can lower blood pressure. If potassium ion in human body is low, it may lead to high blood pressure. Potatoes, tomatoes, soybeans, apricots, citrus fruits, yogurt, marine fish, etc. are all rich in potassium ions, but if patients suffer from kidney disease, they should first consult their doctors whether they can take more.

In addition, losing weight helps to lower blood pressure. And banning smoking and reducing alcohol intake can reduce vascular pressure.

Can exercise help people lower their blood pressure?

First of all, we should understand that besides drugs, exercise is one of the best ways to treat hypertension. Some studies have found that effective exercise once a day can lower blood pressure throughout the day, while regular exercise can keep blood pressure at a low level.

In addition, according to the guidelines of American College of Sports Medicine on exercise and hypertension, it seems that low-intensity to medium-intensity training is as beneficial as high-intensity training, or even more effective. It is found that exercise training can reduce the blood pressure of 75% patients with hypertension.

Of course, exercise has many benefits besides lowering blood pressure. Exercise can also strengthen the heart, lower cholesterol, control weight, improve overall health and reduce the risk of diabetes and stroke.

What kind of exercise is most effective?

According to research, aerobic exercise is the best choice to lower blood pressure. You can try walking fast, swimming, jogging or dancing by bike and so on. It is recommended to do 30 minutes of physical exercise at least five days a week, and if possible, you can add 2 days of strength training. But if you have cardiovascular and cerebrovascular diseases, you should consult a doctor before exercise. Generally speaking, exercise also needs to be done step by step, so as to help patients exercise fully without affecting their health:

1. If you haven't exercised much recently, please try to relax and walk for 20 minutes.

2. Warm up by walking or stretching for 5 minutes, then exercise for 25 to 30 minutes, and then do light exercise for 5 minutes to get used to it.

3. Achieve the target heart rate during exercise. So what should everyone's heart rate be? You can calculate this by subtracting your age from 220, so that you can get the maximum heart rate you can bear, and then according to your health level, the target heart rate is between 50% and 85% of the maximum heart rate. Start with a lower heart rate level and gradually increase the heart rate. However, it should be noted that some antihypertensive drugs (such as beta blockers) will lower the heart rate. If you take such drugs, you should consult your doctor to determine the target heart rate.

4. Strength training can help control blood pressure, but it doesn't need heavy load training, especially high load training. You should make sure that your blood pressure is under control to avoid accidents.

Can exercise replace medicine?

If hypertension is not serious or in the early stage, then exercise may be able to control blood pressure, and of course, lifestyle assistance such as diet is needed. However, if exercise or diet alone can't achieve the goal, you should consult a doctor for drug treatment, but exercise can also reduce the dose of drugs, but you should consult a doctor before changing the dose of drugs.

What should I do if there is an accident in sports?

First of all, if the patient is at risk of heart disease, the general doctor will advise the patient to carry out a stress test to judge the level of exercise safety. Secondly, paying attention to heart discomfort during exercise also helps to judge. If you feel uncomfortable in your chest, chin or arms, or feel dizzy or have severe breathing difficulties, please stop exercising immediately. If the symptoms disappear completely after stopping all exercise, call the doctor immediately. If the symptoms persist after stopping using the product, call 120 for emergency treatment immediately.