How to regulate hereditary hypertension to lower it

Hereditary hypertension can be regulated through lifestyle interventions, dietary adjustments, exercise management, emotional regulation, and medication assistance to lower blood pressure. Although genetic factors are uncontrollable, comprehensive intervention can effectively control blood pressure levels.

1. Lifestyle intervention:

Maintain a regular schedule, avoid staying up late and overworking. Quit smoking and limit alcohol consumption, with a daily alcohol intake of no more than 25 grams for men and 15 grams for women. To control weight, it is recommended to maintain a BMI between 18.5-23.9. These basic measures can reduce vascular burden and improve autonomic nervous system regulation function.

2. Dietary adjustment:

adopts the DASH dietary pattern, with a daily sodium intake controlled within 5 grams. Increase the intake of potassium rich foods such as bananas and spinach, with a daily intake of no less than 500 grams of vegetables and fruits. Reduce animal fat intake and prioritize sources of unsaturated fatty acids such as deep-sea fish and nuts. Moderate consumption of green tea or buckwheat tea can help relax blood vessels.

3. Exercise Management:

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Avoid intense exercise that can cause a sudden increase in blood pressure, and keep your heart rate within the range of 220% -60% -70% of your age during exercise. Soft and gentle exercises such as Ba Duan Jin and Tai Chi can improve vascular elasticity. It is recommended to practice 3-4 times a week.

4. Emotional regulation:

Long term mental stress can activate the sympathetic nervous system, leading to blood pressure fluctuations. Stress can be reduced through mindfulness meditation, breathing exercises, and other methods, practiced for 15-20 minutes daily. Cultivate hobbies such as painting and music, maintain social activities, and avoid intense emotional fluctuations.

5. Medication Assistance:

Reasonably use antihypertensive drugs under the guidance of a doctor, and commonly used drugs such as calcium channel blockers such as amlodipine and angiotensin-converting enzyme inhibitors such as enalapril should be taken regularly. Regularly monitor changes in blood pressure to avoid self adjustment of dosage. Traditional Chinese medicine supplements such as Eucommia ulmoides and Gouteng, which have antihypertensive effects, can be considered. Patients with hereditary hypertension need to establish a long-term health management plan, measure and record blood pressure data on a daily basis. Pay attention to keeping warm in winter and avoid blood vessel constriction caused by cold stimulation. In terms of diet, it is recommended to consume more ingredients such as celery and black fungus that have auxiliary blood pressure lowering effects, and limit the intake of pickled foods. Maintain moderate exercise habits and avoid prolonged sitting. Regularly test metabolic indicators such as blood lipids and blood sugar to prevent complications. When experiencing discomfort symptoms such as dizziness and palpitations, timely medical attention should be sought to adjust the treatment plan.