9个月要做的9件事以降低血压

纽约州罗切斯特医学中心大学门诊服务总监John Bisognano，M.D.，M.D.，Lohn Bisognano，M.D.。“如果你40磅超重，经过一个月的饮食健康和锻炼，你只会失去四磅，很容易被击败，”他说。退出思考大约4-0，并侧重于您可以在三到六个月内实现的较小目标。即使是10磅的损失也可以发送你的号码向下滴答。

将冷冻膳食交换，并为真实食物加工零食=一个非常好的主意。许多医生建议仪表饮食（它代表饮食方法来停止高血压），已被证明有助于预防或治疗高血压。基本原则：吃大量的水果和蔬菜，全谷物和低脂肪乳制品，并减少盐摄入量。“在俄克拉荷马州美国心脏协会的一位发言人Mary Ann Bauman说：”在水果和蔬菜中饮食饮食可以将血压降低了8至14分。“

好的，也许爱情有点强壮。但像怎么样？因为降低了血压，专家推荐大约半小时的中度心血管运动。如果气喘吁吁和出汗不是你的东西，渐进的变化是去的方式。记住，any运动总比没有好。“最重要的是找到你每天或大多数日子可以做的事情，”Bisognano博士说。“如果你能做的一切都在街区散步10或15分钟，从此开始。”

If you have elevated blood pressure and you’re also having trouble sleeping, mention it to your doctor. “Hypertension has so many variables to it—it’s not just about vascular health,” says Dr. Pandit. One risk factor he often screens patients for is sleep apnea, a disorder in which people repeatedly stop breathing for brief periods during the night. Sleep apnea causes your blood pressure to surge while you sleep, and left untreated, it can make it tough to get hypertension under control.

Managing your blood pressure also means managing your stress. If you often feel tense or anxious, try to find healthy ways to take the edge off. Relaxation techniques such as mindfulness meditation, deep breathing exercises, and biofeedback have been shown to decrease blood pressure, notes Dr. Bisognano. “I also recommend yoga, because it offers relaxation and exercise at the same time,” he says. Like all of these strategies, once is not enough. To make a difference in your blood pressure, you’ve got to stick with it.

While puffing isn’t a direct cause of high blood pressure, it can contribute. Nicotine makes your blood vessels constrict, and over time, smoking also causes plaque to build up inside the vessels, making them narrow further and become less flexible. The upshot: your heart has to work harder to pump blood throughout your body. That’s just one way that smoking is bad for your heart. “Blood pressure control is only a part of the overall goal for quitting smoking,” says Dr. Bisognano. “The overall goal is cardiovascular risk reduction.”

No one’s saying to do away with the vino, but if you can cut back your alcohol intake to no more than two drinks a day (for men) or one drink a day (for women), research shows you can lower your blood pressure by two to four points, says Dr. Bauman. “Still, I tell my female patients to keep it below three to five drinks a week, because more than that can increase your risk for breast cancer,” she adds. Mindful imbibing for the win!

Despite trying your hardest to lower blood pressure through lifestyle changes alone, some people still need medication to get the job done. That’s OK. “There’s this illusion that having high blood pressure is your fault,” says Dr. Bisognano, “and if you can’t change it through lifestyle interventions, then you’re a weak person.” The truth is, even if you do all the right things, there are still risk factors you can’t control, like age or family history. If your doctor says you need drugs, don’t see it as a personal failure. It’s a vital tool in keeping you healthy.

获得血压读数可以导致您更早地诊断出高血压并更好地管理您的护理。Pandit博士说，随着今天的所有可穿戴物和家用血压监测器，很容易追踪自己的血压，只要您知道正确的方法。“我们在诊所使用的单一袖口测量是不够的，”他说。“不仅仅是挂在一个阅读中的帽子很重要，而是在家记录你的号码，然后使用那些对待治疗的知情决定。”共享您的数字可以为您的DOC提供您的健康的更全面的照片。