2023-06-17 04:32:58
Prevention and treatment of high blood pressure, food is the most important… Salt abstinence, eating raw vegetables, smoking cessation
Hypertension is dangerous because it is the starting point of vascular diseases that endanger life and leave great sequelae, such as stroke (cerebral infarction-cerebral hemorrhage), myocardial infarction, chronic kidney disease, and dementia (vascular). If you have high blood pressure, you need to be nervous and manage it to prevent it from developing into dangerous complications. Let’s learn about lifestyle habits to control blood pressure and lose weight.
◆ Korea with many strokes… High blood pressure prevention-management very important
If high blood pressure is not treated in a timely manner, various complications occur due to blood vessel damage. Hypertension is a major risk factor for cardiovascular and cerebrovascular diseases such as angina pectoris, myocardial infarction, heart failure due to problems with blood supply to the heart, and stroke in which blood vessels in the brain are blocked (cerebral infarction) or burst (cerebral hemorrhage). In particular, it is highly related to stroke, which leaves great aftereffects such as paralysis of the body even if life is saved. Prevention and management of hypertension are very important in countries with high stroke rates, such as Korea.
◆ Hypertension prevention and treatment… Diet is the most important
The American Heart Association (AHA) also considers dietary habits as the most important factor among several environmental factors that regulate blood pressure. Therefore, treatment of hypertension usually starts with lifestyle modification. According to the Health Information of the Korea Centers for Disease Control and Prevention, lifestyle correction methods that can lower blood pressure by controlling the risk factors of hypertension include limiting salt (sodium) intake, smoking cessation, weight loss (in case of obesity), sobriety, and regular aerobic exercise. there is.
◆ What is your eating habit to control your blood pressure and gain less weight?
1) If you reduce your salt intake… Decreased systolic blood pressure
Salt is also essential for good health. However, Korea eats 2 to 3 times (National Nutrition Survey) of the World Health Organization (WHO) recommended daily salt intake (5g). This is because most of the side dishes such as kimchi and salted fish are salty and there are many soup dishes. Studies have shown that when people who eat 10.5 g of salt per day cut in half, systolic blood pressure decreases by 4 to 6 mmHg on average and cardiovascular disease decreases. The recommended salt intake in Korea is less than 6g per day, which is about 1 teaspoon. Elderly people, obese people, and people with a family history of diabetes and high blood pressure are more sensitive to salt, so a low-salt diet lowers blood pressure more effectively.
2) Eating raw vegetables and fruits during meals… this effect?
Vegetarians have lower blood pressure than meat eaters. A vegetarian diet lowers blood pressure in hypertensive patients. This is due to the combined effect of increased intake of dietary fiber (fiber) in vegetables and fruits and decreased saturated fatty acids. If there is a lot of salted food on the table, you will eat a lot of rice, and a vicious cycle occurs, such as gaining weight due to excessive intake of carbohydrates. Include a raw veggie-fruit salad at every meal. It has a lot of potassium and water, so it helps to release salty ingredients (sodium) and is good for blood pressure control.
3) Smoking increases blood pressure… Why secondhand smoke is more dangerous
When you smoke, your blood pressure and pulse rate rise temporarily due to the nicotine in cigarettes. Smoking raises blood pressure and is a strong risk factor for cardiovascular disease. Even if hypertensive patients control their blood pressure well, the risk of cardiovascular disease cannot be avoided if they continue to smoke. Smoke from cigarettes smoked by others is more dangerous. This is because there are more harmful-carcinogens in the smoke that has not passed through the filter. The Korea Centers for Disease Control and Prevention (KCDC) warns that if people with high blood pressure cannot quit smoking, cardiovascular and cerebrovascular diseases such as cerebral infarction and myocardial infarction or peripheral arterial diseases will become more serious and rapidly worsen.
4) Blood pressure lowering effect of aerobic exercise… Combined with safe strength training
Aerobic exercise, such as walking, cycling, and swimming, has the effect of lowering blood pressure. Therefore, aerobic exercise is recommended first for blood pressure control. Walking is good for almost every day, but it is good to do strength training with heavy equipment 2-3 times a week. This is because the muscles need time to rest. People with high blood pressure should be careful about strenuous exercise. ‘Safety’ is the most important thing. It is good to combine the preparation and finishing exercises.
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