Don’t Panic If Your Blood Pressure Is High. Here Are 10 things You Can Do To Lower It.
In 2015, data from a study involving 451,755 participants across 31 provinces, cities, and autonomous regions showed that 125,988 individuals had high blood pressure, accounting for approximately 27.9% of the population. This means that nearly one in every four people suffers from high blood pressure.
What is high blood pressure?
The Chinese expert consensus defines high blood pressure as systolic blood pressure (SBP) of 140 mmHg or higher and/or diastolic blood pressure (DBP) of 90 mmHg or higher, without taking antihypertensive medication, as measured on three separate occasions. This classification aligns with the European Society of Cardiology and the European Society of Hypertension. The American College of Cardiology and the American Heart Association define high blood pressure as SBP of 130-139 mmHg or DBP of 80-89 mmHg.
Why worry about high blood pressure?
Studies show that every 20 mmHg increase in SBP or 10 mmHg increase in DBP doubles the risk of cardiovascular diseases. An increase of 10 mmHg in SBP increases the risk of stroke by 53% and the risk of fatal myocardial infarction by 31%. Stroke is the most common complication of high blood pressure in China. Other complications include coronary heart disease, heart failure, left ventricular hypertrophy, atrial fibrillation, and end-stage renal disease.
How can we lower blood pressure?
1. Reduce salt intake
Most salt today contains iodine, an essential nutrient, but you can get it from other sources. If you have high blood pressure, control your salt intake to lower your blood pressure. The average daily salt intake in China is 10.5 grams, while the World Health Organization (WHO) recommends a daily intake of 5 grams. Reducing daily sodium intake to less than 2,400 milligrams (about 6 grams of salt) can lower SBP by 2-8 mmHg.
2. Lose weight
Aim to maintain a normal weight (a body mass index, or BMI, of 18.5-23.9) and keep your waist circumference below 90 cm for men and 85 cm for women. Losing 10 kilograms can lower SBP by 5-20 mmHg.
3. Follow the DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet aims to lower blood pressure without medication. It includes fresh vegetables, fruits, low-fat or fat-free dairy products, whole grains, lean meat, fish, soy products, and nuts. The DASH diet can help reduce SBP by 11.4 mmHg and DBP by 5.5 mmHg in hypertensive patients.
4. Regular Exercise
In addition to diet, exercise is a great way to lower blood pressure and improve overall health. Activities like walking, jogging, cycling, swimming, yoga, and tai chi can effectively lower blood pressure. Walking is particularly recommended and has been shown to reduce the risk of cardiovascular disease.
5. Quit smoking and limit alcohol consumption
Smoking and excessive alcohol consumption are harmful and can contribute to high blood pressure. Moderation is key when it comes to alcohol, and quitting smoking is essential for health, especially for older adults.
6. Manage stress and maintain a positive attitude
A positive mindset and stress management are essential for controlling blood pressure. Chronic anxiety and stress can affect the sympathetic nervous system and increase heart rate and blood vessel constriction, leading to higher blood pressure.
7. Ensure adequate sleep
Long work hours and social activities can disrupt sleep patterns and affect metabolic functions, including blood pressure rhythms. Getting enough sleep is crucial for managing blood pressure.
8. Use acupressure points to lower blood pressure
Acupressure can help lower blood pressure. For instance, applying pressure to the Baihui (top of the head), Taiyang (temples), Fengchi (base of the skull), and other acupoints can have beneficial effects on blood pressure.
9. Regularly monitor blood pressure
Many hypertensive patients monitor their blood pressure, but not all do so at the right time. Blood pressure follows a circadian rhythm, with the highest levels in the morning. Manage your morning blood pressure and measure it about 30 minutes after waking up.
10. Take medications as prescribed
Consistent use of antihypertensive medication can reduce the risk of stroke, myocardial infarction, and other complications. Long-term uncontrolled blood pressure can harm organs such as the brain, heart, and kidneys. Choosing long-acting antihypertensive drugs can help maintain stable blood pressure with one daily dose. Avoid discontinuing medication on your own, as this can cause a dangerous rebound in blood pressure.
By following these strategies, you can effectively manage your blood pressure and reduce the risk of related complications.
Photo Credit:
Photo by Mockup Graphics on Unsplash
Photo by Katherine Hanlon on Unsplash