What is the standard value of hypertension? How to lower blood pressure? Use these 13 recommendations to maintain normal blood pressure.

According to the latest The New Blood Pressure Guideline issued by the American Heart Association (AHA) in 2019, the normal range of blood pressure is integrated

◎ Normal blood pressure

As long as the blood pressure is below 120/80 mmHg and is not in a hypotensive state (systolic blood pressure is less than 90mmHg, or diastolic blood pressure is less than 60mmHg), it is considered a normal blood pressure range. But don’t neglect because your blood pressure is in the normal range. Continue to maintain regular exercise habits, a balanced and nutritious diet, and avoid excessive intake of trans fats and salts.

◎ Elevated

When the systolic blood pressure is between 120-129 mmHg and the diastolic blood pressure is lower than 80 mmHg, it is considered prehypertension. It is necessary to start blood pressure control as soon as possible, because prehypertension is very likely to turn into hypertension.

◎ Hypertension Stage 1

Refers to continuous measurement of systolic blood pressure between 130-139 mmHg and diastolic blood pressure between 80-89 mmHg.

At the first stage of high blood pressure, your doctor will advise you to change your lifestyle and take medication for people who are at risk of arteriosclerotic heart disease (ASCVD), stroke and other diseases.

◎ Hypertension Stage 2

When the systolic/diastolic blood pressure of blood pressure exceeds 140/90 mmHg continuously, it is considered as the second stage of hypertension. When the second stage of hypertension is reached, the doctor will continue to control blood pressure with drugs, and also with the change of living habits.

◎ Hypertensive crisis

When the systolic blood pressure is greater than 180 mmHg, or the diastolic blood pressure is greater than 120 mmHg, and the amount is still so high after five minutes of rest, it may be in an emergency state of hypertension.

At this time, chest pain, shortness of breath, back pain, general weakness, vision changes, difficulty speaking and other symptoms may occur at the same time. You must call for help immediately and seek medical treatment as soon as possible.

Causes of high blood pressure: excessive salt intake, insufficient exercise, genetics.

Hypertension is mostly caused by excessive salt intake, insufficient exercise, genetics, etc. The number of hypertensive patients in Taiwan is as many as 4.3 million, and according to the World Health Organization, 13% of deaths worldwide are caused by hypertension. The risk of suffering from heart disease, stroke, and kidney disease is also much higher than the average person.

Although the blood pressure can be controlled by antihypertensive drugs, long-term use may have side effects and is not expensive. What other simpler, healthy and effective methods are there?

1. Sufficient vegetable intake

You should consume 3 servings of vegetables a day (about 300 grams)

2. One meal a day is based on fish meat, which has lower calories than other meats, and is rich in protein and oil, which helps blood vessel health.

3. Eat a banana a day

Bananas are rich in potassium, the body can eliminate excess salt, and helps dilate blood vessels, reduce blood pressure, is a good partner of the prevention of cardiovascular disease. According to the dietary guidelines issued by the World Health Organization in 2013, the recommended daily intake of potassium should be 3510 mg. (If you suffer from acute nephritis, chronic nephritis and poor renal function, it is recommended not to overdose)

4. Do not take too much salt.

The total daily intake of sodium should not exceed 2400 mg (ie 6 grams of salt)

5. Exercise can't be too intense

Exercise can dilate blood vessels and lower blood pressure. However, excessive intense exercise will produce a large amount of reactive oxygen species in the body, and oxidize bad cholesterol, cause arteriosclerosis and accelerate vascular aging. It is recommended to do light exercises such as jogging, brisk walking, and skipping rope, twice a week, once every 20 minutes.

6. Do not exercise outside on rainy days

In a wet body, blood vessels tend to contract, which can cause blood pressure to rise.

7. Hyperactive calf

The calf, also known as the "second heart", has an important function of helping the blood and lymph of the lower body return to the heart. After getting up in the morning, relax and sit on the sofa, stand on your toes and move back and forth on the floor 10 times to exercise calf muscles, improve blood circulation, and lower blood pressure.

8. Keep your emotions relaxed

Maintain a relaxed mood and healthier blood vessels.

9. Measure blood pressure every morning

It is recommended to measure your blood pressure every morning to manage your health. Normal blood pressure is usually 120/80mmHg (systolic blood pressure/diastolic blood pressure), higher than this may be high blood pressure. But if the measured value is too high, don't worry first, keep measuring and observing, and cooperate with good living habits to control blood pressure.

10. The bath water temperature should not exceed 42℃

Except for cold water, hot water above 42°C will activate platelet function, and blood will coagulate easily.

11. Quit smoking

Smoking is harmful to your health and increases the risk of high blood pressure and blood vessel embolism.

12. Keep a good mood

When people fall into a nervous mood, they will produce stress, which causes blood vessels to tighten. Keep your heart and blood vessels in a happy and relaxing mood at home.

13. Drink 1 glass of water before going to bed

When sleeping at night, the body will sweat and fall into a dehydrated state, which can easily cause stroke and myocardial infarction.