We know that the diagnostic standard for hypertension is that the blood pressure is higher than 140/90 mmHg, but if the blood pressure value is higher than the normal level, what if the diagnostic standard for hypertension is not met?
This condition, medically called normal high, refers to the condition where systolic blood pressure (high pressure) is between 120 and 139 mmHg, and/or diastolic blood pressure (low pressure) is between 80 and 89 mmHg. According to the statistics of the U.S. Centers for Disease Control and Prevention, nearly 30% of the people in the United States are in this state.
Although they are not hypertension patients, these people are more likely to suffer from hypertension than the average person. Moreover, studies have shown that if the blood pressure level is at a normally high level and is younger than 65 years old, the risk of stroke is higher.
The population of patients with normal high values and hypertension is increasing, mainly due to obesity, lack of exercise and high salt diet. In addition, patients with diabetes and hyperlipidemia, as well as people with a family history of hypertension, are also more likely to suffer from hypertension.
7 Ways to Teach You to Deal with Elevated Blood Pressure
Step 1 Shut up
It is recommended to try a DASH diet rich in fruits, vegetables, whole grains and low-fat foods. This is a long-term healthy diet designed to prevent hypertension. It recommends that people reduce the intake of sodium in their diet and eat a variety of foods rich in potassium, calcium and magnesium to help lower blood pressure.
2. Low-salt diet
Most experts recommend a low-salt diet. Get into the habit of checking the labels of nutritious foods, limit the intake of pickled foods, use spices instead of salt for seasoning, and don’t add too much salt when cooking. The World Health Organization recommends that each person consume no more than 5 g of salt per day.
STEP 3 Take Your Legs
Complete at least 30 minutes of moderate intensity exercise every day, not less than 5 days a week. For example, fast walking, jogging, long-distance swimming, cycling, etc.
Step 4 Weight Control
Overweight increases the risk of blood pressure rise. Physical exercise and healthy diet can help you lose weight.
Step 5: Limit alcohol consumption
It is recommended that men should not drink more than two cups a day and women should not drink more than one cup a day. If you don’t drink before, don’t pick up the glass again.
STEP 6 Learn to decompress
The mechanism by which long-term high-pressure environment will lead to high blood pressure is still unknown. However, there is no denying that stress can make people eat too much and avoid exercise. So, if you can’t change the high-pressure environment, you can at least change the way you face stress. In a healthy way to relieve stress, you can try to consult a psychologist.
7. Regularly monitor blood pressure
If conditions permit, buy a sphygmomanometer and measure blood pressure twice a day, once in the morning and once in the evening. Attention should be paid to any obvious increase in blood pressure. However, a single increase in blood pressure does not fully explain the problem. Please truthfully record the changes in blood pressure during a period of time and consult a specialist.