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高血压自然降压16种方法

发布日期：2022-05-19 10:29:09编辑：森林

随着生活水平的不断进步，人们已经从过去的“吃得饱”转换到了“吃得好”的状态。如今的食物虽然很美味，但是现在的烹饪方式多是以高油、高盐、高温为基础，因此患上三高的人群也是在逐年增加。高血压最有效的降压方法就是吃降压药了，但是在生活中或许我们没有注意到的一些小细节、小方法也有着良好的辅助降压效果哟！下面小编给大家分享一些高血压自然降压方法，感兴趣的朋友不妨来参考下。
高血压自然降压16种方法
高血压自然降压16种方法
1、增加身体活动量
生命在于运动这句话永远都是至理名言，经常参加锻炼是降低高血压最好的方法之一。
 
当心脏和呼吸频率增加时，随着时间的推移，你的心脏会变得更强壮，其泵血功能也会得到提高，这样可以减轻动脉的压力，从而降低血压。
 
每周150分钟的适度运动，如步行，或75分钟的剧烈运动，如跑步，都可以帮助降低血压，改善心脏健康。
 
你甚至不需要特意参加体育锻炼，即使是每天的日常生活中都有很多机会让你动起来，比如：上下楼梯、散步、做家务、种菜养花、骑自行车只要经常这样做，每天至少保证半小时的适度活动就能有效控制血压水平。
 
另一个很有效的运动是打太极拳。2017年的一项研究显示，与完全没有运动的人相比，经常打太极拳的人，他们的收缩压降低了15.6毫米汞柱，舒张压降低了10.7毫米汞柱。
高血压自然降压16种方法
2、少吃含糖和精制碳水化合物食品
许多科学研究都证明了，限制糖和精制碳水化合物的摄入量有助于减肥和降低血压。
 
低碳水化合物饮食可使舒张压降低4.5毫米汞柱，收缩压降低5.9毫米汞柱。相对来说，低脂肪饮食和减肥药只能降低舒张压0.4毫米汞柱，收缩压降低1.5毫米汞柱。
 
低碳饮食的另一个好处是，会延长饱足感，你不会经常饿，因为这种饮食方式会让你吃更多的蛋白质。
 
3、减肥
如果你超重，即使是减掉5-10磅的体重也能降低你的血压，同时也能减轻心脏的负担。
 
研究显示，减少17磅(7.7公斤)可使收缩压降低8.5毫米汞柱，舒张压降低6.5毫米汞柱。
 
再加上适当的运动效果会更好。减肥可以帮助你的血管更好地扩张和收缩，增强心脏的泵血功能。
 
4、多吃含钾食物
研究证明，多吃含钾食物会降低血压。
 
钾是一种重要的矿物质，它可以帮助身体减轻钠带来的负面影响，并缓解血管压力，保护血管壁的功能。
 
现代人的饮食中往往增加了钠的摄入量，却经常缺乏钾。
 
你可以多吃富含钾的食物来补充这种营养素，包括：牛奶、酸奶等乳制品、鱼肉，水果类的如香蕉、杏、鳄梨和橙子等，蔬菜类的如红薯、土豆、西红柿和菠菜等，还有坚果和种子类的食物。
 
但要注意的是，肾功能不全的患者如果摄入过多的钾，会无法顺利排出体外，反而对身体有害。
 
5、多吃富含镁的食物
镁是一种能帮助血管放松的重要矿物质。虽然严重缺镁并不常见，但很多人都摄入不足。
 
发表在美国心脏协会高血压杂志上的一项新研究认为，对于防治高血压，镁是一种潜在的补救措施。
 
镁通常存在于植物性食物中，例如深绿色叶类蔬菜、坚果、豆类和全谷物。
 
有关镁的详细信息请参考身体缺镁的原因和症状，以及吃什么能补镁。
高血压自然降压16种方法
6、少吃盐
高钠饮食可导致血压升高，所以医生一般都会嘱咐有高血压和心血管疾病家族史的人平常要少吃盐，饭菜要清淡。
 
不过，每个人对盐的反应不同。
 
有些人对盐的敏感性比较高，吃得稍微咸一点儿血压就会升高;另外一些人则正好相反，对盐不敏感，他们可以摄入高盐，并且从尿液中排出，而不会升高血压。
 
美国国立卫生研究院(NIH)建议使用DASH饮食(防止高血压的饮食方法)来减少盐的摄入量。
 
DASH饮食主要包含：低钠食物、水果和蔬菜、低脂乳制品、全谷类、鱼类、家禽、豆类、并且少吃甜食和红肉
 
7、少吃或不吃加工食品
一般来说，自己在家煮饭可以控制盐的使用量，但你饮食中的大部分额外的盐份可能会来自于加工食品和餐馆里的食物。
 
比较常见的高盐食品包括熟食肉类、罐装食品、比萨饼、薯片和其他加工小吃。另外，标有“低脂肪”的食物也通常富含盐和糖，以弥补脂肪的损失。
 
少吃或者干脆不吃加工食品，能帮你有效减少盐、糖和精制碳水化合物的摄入量，而这些都是引起血压升高的基本因素。
 
8、经常吃些大蒜
在你的饮食中加入大蒜有助于预防许多慢性疾病。
 
大蒜具有天然的抗炎和抗菌特性，它有助于降低胆固醇，预防癌症和一些心血管疾病，同时起到血液稀释剂的作用，大蒜还具有降低血压的能力。
 
大蒜的降压作用是因为它含有含硫化合物，如大蒜素，使其成为最有益的高血压自然疗法之一。
 
当大蒜被切碎或嚼碎时会释放出一种叫做Allinase(蒜氨酸酶)的酶，然后它经历一系列反应，最后形成大蒜素。600—900毫克的大蒜粉末约含3.6—5.4毫克的大蒜素，而一瓣鲜蒜中大蒜素的含量可达5—9毫克。

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