Diet Less Alcohol and Exercise can effectively prevent high blood pressure

Diet Less Alcohol and Exercise can effectively prevent high blood pressure. British National Medical Service System: Effectively prevent high blood pressure from three aspects: diet, alcohol and exercise. Severe headaches may be a sign of high blood pressure.

[Article in the British “Daily Express” January 06, 2021] Title: Symptoms of hypertension: severe headache may be a sign of hypertension.

Excessive vascular pressure can lead to a high blood pressure crisis, which can lead to two life-threatening conditions such as stroke or heart attack.

According to WebMD certification, severe headaches and nosebleeds may be an emergency medical condition of hypertension crisis (reading over 180/120mmHg). The correct use of a home sphygmomanometer is helpful for the recording of blood pressure readings, which can be checked in some pharmacies or recorded during doctor appointments.

The British National Health Service (NHS) states that one third of adults in the UK suffer from high blood pressure. The ideal value of blood pressure is 90/60~120/80mmHg. It needs special attention when it is higher than 120/80mmHg. When the blood pressure is 120/80~140/90mmHg, measures need to be taken to control it.

NHS recommends effective prevention of high blood pressure from three aspects: diet, alcohol and exercise.

Diet

The more salt you eat, the higher your blood pressure. It is recommended to eat no more than 6 grams (one teaspoon) of salt per day, of which about 75% comes from daily foods such as bread, cereal breakfast and instant food.

The health agency recommends checking the salt content through the nutrition label on the daily food packaging (such as pizza, ketchup or cereal breakfast). Common high-salt content foods include cured meats, kippers and canned vegetables with salt (according to the label Determine whether canned vegetables contain salt); eat less soy sauce, mustard, kimchi, mayonnaise and other table sauces, because the salt content is high; when cooking at home, use black pepper, herbs, spice peppers, ginger, garlic and sour Orange is used instead of salt; it is recommended to make broth and gravy by yourself. You can also roast vegetables such as red peppers, tomatoes, zucchini, fennel, parsnips and pumpkins.

Alcohol

Alcohol’s high calories can increase blood pressure through weight gain. Therefore, regular drinking can increase blood pressure. It is recommended to drink no more than 14 alcohol units per week (1 alcohol unit is defined as 10mL or 8g of pure alcohol). Try to arrange alcoholic drinks at intervals of 3 days or more.

Exercise

Regardless of whether you are overweight or not, the key to reducing high blood pressure is to exercise regularly. Physical activity can help your heart and blood vessels stay in good condition.

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