全国高血压日|调理高血压 中医有五招

Core Viewpoint - The article emphasizes the importance of managing hypertension, particularly through traditional Chinese medicine and lifestyle changes, to improve public health outcomes related to cardiovascular diseases [5]. Dietary Recommendations - Daily salt intake should be limited to 5 grams, with a recommendation to replace regular salt with low-sodium alternatives and to avoid high-sodium foods [7]. - A balanced diet should include fruits, vegetables, low-fat dairy, whole grains, and plant-based proteins, while reducing saturated and trans fats [8]. - Daily calcium intake should ideally exceed 1000 milligrams, with dairy products being the best source [8]. Physical Activity Guidelines - Engage in moderate-intensity aerobic activities for 30-60 minutes on 4-7 days a week, aiming for 60%-70% of maximum heart rate [9]. - Incorporate resistance and balance exercises, such as sit-ups and squats, into the routine [10]. Stress Management - Long-term stress can elevate blood pressure; therefore, stress-reducing techniques like meditation and ensuring 7-9 hours of sleep are recommended [14]. Weight Management - For overweight individuals with hypertension, a focus on weight control and metabolic improvement is crucial, with a suggested reduction in daily caloric intake by 30%-50% [17]. Herbal Remedies - Various herbal teas, such as chrysanthemum and hawthorn, are suggested for their potential benefits in managing blood pressure [19][21].