200 million people have this chronic disease that damages blood vessels the most! Do these 6 things to protect your blood vessels

Jianjian: Did you know? The latest data shows that there are 245 million people with hypertension in my country!

Kang Kang: It is true that high blood pressure is becoming more and more common, but it seems that the impact on the body is not obvious?

Jianjian: No, what is more terrifying than high blood pressure itself is the risk of death from a series of cardiovascular diseases it causes!

Hypertension is the number one factor that damages blood vessels

Hypertension is the primary risk factor for cardiovascular disease, followed by unhealthy diet, high levels of bad cholesterol, air pollution, smoking and drinking, and lack of exercise.

In 2022, a study conducted by Chinese scholars in The Lancet on nearly 200,000 adults aged 40 and above in my country also found that:

Among the 12 common modifiable risk factors for cardiovascular disease, the strongest risk factor for participants to develop cardiovascular disease was high blood pressure.

Among them, people aged 40 to 75 should prevent hypertension the most. If hypertension can be completely controlled, the risk of sudden cardiovascular events can be reduced by 52.4%.

6 things to help you stabilize your blood pressure

Want to control blood pressure

Start by improving your daily lifestyle

Strengthen blood pressure monitoring

Patients with hypertension should monitor their blood pressure at home regularly. If there are significant changes in blood pressure, they should consult a doctor in time.

If your blood pressure cannot be reduced to 140/90 mmHg after multiple measurements, or if your blood pressure fluctuates significantly during the day and night, or if you experience discomfort such as dizziness, blurred vision, limb numbness, weakness, chest tightness, or chest pain, you should seek medical attention immediately.

Reduce sodium intake and increase potassium intake

The diet should be light, and the daily salt intake should not exceed 5 grams. It is recommended to prepare a salt-limiting spoon and use low-sodium salt instead of ordinary table salt.

It is recommended to supplement potassium through diet, but it is not recommended to take potassium supplements to lower blood pressure. Rapeseed, spinach, mushrooms, bananas, oranges, cantaloupe, and potatoes (yam, taro, potato, etc.) are all excellent potassium-containing foods.

Limit alcohol consumption

Any type of alcohol is not good for the human body, and people with high blood pressure are advised not to drink alcohol.

If you have to drink, the daily alcohol intake of adults should not exceed 15 grams, which is equivalent to 450 ml of beer, 150 ml of wine, 50 ml of 38℃ liquor, and 30 ml of 50℃ liquor.

Weight control

Patients with high normal blood pressure and all hypertension should actively control their weight and lose 5% to 10% of their initial weight within 1 year.

It is recommended to first control weight through comprehensive lifestyle intervention (self-monitoring of weight, proper diet, increased physical activity/exercise, and behavioral intervention). If the effect is not ideal, consider drug or surgical treatment.

Maintain a good sleep schedule

Ensure 6 to 8 hours of sleep every day and avoid overwork or staying up late, otherwise it will cause neurological disorders, leading to vasoconstriction and increased blood pressure.

Take the medicine regularly, preferably in the morning

The use of antihypertensive drugs is an effective measure to prevent and treat hypertension. In order to control blood pressure levels and reduce the risk of cardiovascular disease and mortality, long-term and regular medication is required. Patients should not stop taking medications without authorization, change medications at will, or reduce the dosage easily.

Jianjian: It doesn’t seem difficult to control blood pressure!

Kang Kang: Yes, early action, early prevention