When it comes to healthy eating patterns, many people think of Japanese eating patterns and Mediterranean eating patterns. In 2016, in an annual dietary pattern selection held in the United States, Dietary Approach to Stop Hypertension (DASH) diet won the first place among 35 dietary patterns and became the best dietary pattern in 2016.
DASH diet, also known as antihypertensive diet, is a healthy diet that can prevent hypertension. DASH diet originated from a large-scale hypertension prevention and treatment program in the United States in 1997. Until today, it has not been submerged by other endless dietary patterns, but also emerged from various dietary methods. Now it is so eye-catching that many studies around it have obtained some confident results. DASH diet can obviously reduce systolic blood pressure (high pressure) and diastolic blood pressure (low pressure). If you stick to the DASH diet, you can feel its effect of lowering blood pressure within 2 weeks. In addition to lowering blood pressure, DASH diet can also reduce triglycerides, which is beneficial to maintaining cardiovascular and cerebrovascular health. DASH diet mode is not only effective for lowering blood pressure, but also conforms to the dietary guidelines for preventing diabetes, osteoporosis, heart disease and cancer, and has a wide range of benefits.
If you really want to try the DASH diet, how should you eat it every day? Refer to the table below for details.
Eight misunderstandings of hypertension
one
I don’t feel it. How can I get high blood pressure?
Wrong! The blood pressure of most hypertensive patients is gradually rising, so there is no feeling. But even without feeling, hypertension is still damaging blood vessels, heart, kidneys and other organs, which may lead to serious consequences.
2
High blood pressure without discomfort is not serious?
A: wrong! If hypertension is not treated, it will lead to health problems such as stroke, myocardial infarction, renal failure and aortic dissection.
three
I am young and will not get high blood pressure.
A: wrong! Hypertension can occur at any age. With age, the risk of hypertension increases. In recent years, more and more young people suffer from hypertension, so young people also need to be screened for hypertension.
four
Hypertension is a familial disease,
I can’t escape either. There’s no need to take precautions.
A: wrong! If parents or close relatives have a history of hypertension, it is indeed possible to get sick, but adhering to a healthy lifestyle every day can delay or even prevent hypertension.
five
Have high blood pressure, but don’t want to take medicine,
Worried about side effects.
A: wrong! Untreated hypertension is more dangerous than the side effects caused by drugs! There are many safe and effective drugs to control hypertension. The side effects of commonly used antihypertensive drugs are mild and reversible. If a drug has side effects, the doctor can adjust the prescription and change the medicine.
six
You don’t need to take medicine for hypertension.
As long as lifestyle management is carried out,
Can cure high blood pressure.
A: wrong! Lifestyle management can help prevent or control blood pressure. However, if there is still hypertension after one month of strict lifestyle management, or people with high-risk hypertension, they should be treated with drugs immediately.
seven
Systolic blood pressure is lower than my age plus 100,
It’s okay.
A: wrong! No matter what age, the ideal blood pressure is below 120/80mmHg, while hypertension is the blood pressure level of 140/90mmHg and above.
eight
Blood pressure is lower than 140/90mmHg,
You can stop taking the medicine yourself.
A: Wrong, you can’t stop taking medicine by yourself! Strictly follow the doctor’s advice and gradually reduce the observation, but you can’t stop taking the medicine yourself. Normal blood pressure is the result of drug control, not the "cure" of hypertension. The key point of blood pressure is control. Self-withdrawal of drugs may lead to another increase in blood pressure, and most patients with hypertension need to take drugs for life.
Exercise can improve high blood pressure?
Exercise has many benefits, which can prolong life and prevent many diseases, including hypertension.
At present, most authoritative guidelines define hypertension as: systolic blood pressure/diastolic blood pressure ≥140/90 mmHg.
For people with high blood pressure, besides taking medicine, exercise is also an important way to help lower blood pressure.
Why can exercise help lower blood pressure?
Because regular exercise can make the heart stronger, so as to transport more blood more easily and reduce the pressure on the arteries, thus lowering blood pressure.
How much active exercise can reduce blood pressure is not completely clear at present, but some studies have given the answer.
In 2021, the European Society of Cardiology (ESC) and the European Association of Preventive Cardiology (EAPC) jointly published a consensus in the European Journal of Preventive Cardiology (EJPC), which mentioned the influence of exercise on blood pressure of different people.
1. Patients with hypertension (≥140/90 mmHg)
Regular aerobic exercise (such as walking, running, cycling or swimming, etc.): It is expected to reduce systolic blood pressure by 4.9 mmHg~12.0 mmHg；; Diastolic pressure decreased by 3.4 mmhg to 5.8 mmhg.
Isometric resistance exercise (such as grip exercise, plate support, etc.): it can reduce systolic blood pressure by 4.3 ~ 6.6 mmhg and diastolic blood pressure by 4.5 ~ 5.5 mmhg.
Dynamic resistance exercise (such as weight lifting, squatting or push-ups): it can reduce systolic blood pressure by 0.5 mmHg~6.9 mmHg；; Diastolic pressure decreased by 1.0 mmHg~5.2 mmHg.
Note: (1) All sports that will increase the heart rate and respiratory rate are called aerobic sports, such as strenuous exercise (basketball or tennis), cycling, climbing stairs, dancing, gardening (including mowing the lawn or cleaning the fallen leaves), jogging, swimming, walking or brisk walking, etc.
(2) The main difference between dynamic resistance movement and equidistant resistance movement is that dynamic resistance movement will cause muscle movement and change the length of muscle. For example, when the dumbbell is lifted, the biceps brachii will contract and become shorter, and when the dumbbell is lowered, the muscle will become longer; In equidistant resistance exercise (such as grip exercise), muscles (such as biceps brachii) will produce strength, but its length will not change or move.
Therefore, this consensus points out that aerobic exercise is the most effective exercise to lower blood pressure in patients with hypertension, and its effect is similar to or even more effective than taking a single antihypertensive drug, which can be used as first-line exercise therapy; Dynamic resistance exercise and equidistant resistance exercise can be used as a supplement to second-line exercise therapy or first-line exercise therapy.
2. People with normal and high blood pressure (130~139/85~89 mmHg)
The consensus points out that dynamic resistance exercise is better than aerobic exercise and equidistant resistance exercise in lowering blood pressure for this group of people, and should be used as the first-line exercise therapy for this group of people.
3. People with normal blood pressure (< ＜130/84 mmHg)
The consensus suggests that equidistant resistance exercise should be used as a first-line intervention measure to prevent hypertension in people with normal blood pressure.
Especially for high-risk groups with family history of hypertension, obesity and pregnancy-induced hypertension, the occurrence of hypertension can be delayed or even prevented through equidistant resistance exercise.
4. Refractory hypertension population
A study published in JAMA Cardiology shows that short-term moderate-intensity aerobic exercise may be helpful to refractory hypertension.
The definition of refractory hypertension in this study is: the average systolic blood pressure (ASBP) of 24-hour ambulatory blood pressure monitoring is ≥ 130 mmHg, and/or the average daytime systolic blood pressure is ≥ 135 mmHg when the maximum tolerated dose is ≥3 antihypertensive drugs (including diuretics); Or take at least four antihypertensive drugs at the same time before blood pressure is controlled.
The researchers invited 53 patients with an average age of 60.1 years who were diagnosed with refractory hypertension, and randomly assigned them to 12 weeks of moderate-intensity aerobic exercise training group (exercise group) or routine nursing control group.
In addition to routine nursing, the exercise group should carry out 40-minute supervision training three times a week.
The results showed that compared with the control group, many blood pressure indexes in the exercise group were significantly improved:
24-hour dynamic systolic blood pressure decreased by 7.1 mmHg and dynamic diastolic blood pressure decreased by 5.1 mmHg；;
During the day, systolic blood pressure decreased by 8.4 mmHg and diastolic blood pressure decreased by 5.7 mmHg；.
The systolic blood pressure in the clinic decreased by 10.0 mmHg；;
In addition, the cardiopulmonary health of the exercise group has also been significantly improved (oxygen consumption is 5.05 ml/kg per minute).
In addition, regular exercise also helps to maintain a healthy weight, which is also an important link in controlling blood pressure. For overweight people, even if you lose only 2.3 kilograms, you can lower your blood pressure.
It is best to reach the ideal body weight, with a BMI of 18.5 kg/m2~23.9 kg/m2 and a waist circumference of < ＜90 cm for men and < ＜80 cm for women.
Of course, the benefits of exercise are not "immediate", but you should stick to it. At first, it takes about 1 to 3 months of regular exercise to have a positive impact on blood pressure; Only by continuing to exercise can we bring long-term benefits.
Source: Meet a famous doctor
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