你是否还在为血压悄悄升高而烦恼？最新研究发现，只需常做一个动作就有助于降血压！ 01 建议久坐时，每小时起身2～3次（如倒水、上厕所、溜达）。可以设置手机提醒，或用小容量水杯强迫自己起身走动。 02 让血压"偷偷降"的6个简单方法 ■ 多喝白开水 2024年中南大学湘雅二医院发表在《公共卫生前沿》上的研究探究了白开水摄入量与高血压风险之间的关系。结果显示，多喝白开水，就能有效 降低高血压风险。具体地说，每天饮用大约6~8杯（1杯≈240毫升）白开水的人，相比每天饮用不超过1杯的人，患高血压的风险要低很多。 ■ 多吃全谷物 多"起身活动"有助降血压 2025年7月发表在心血管领域权威期刊《循环》上的一项新研究显示，多增加"坐—站"切换次数（比如起身接水、伸懒腰），比单纯减少久坐时间 更能有效降低血压。 研究人员解释，频繁"坐—站"交替能增加肌肉激活，缩短久坐时间，促进血液循环，类似"微型运动"，有助于改善血压。 2025年发表在《自然》旗下期刊《科学·报告》上的一项研究发现，在饮食中多吃点全谷物，能够显著降低高血压发病风险。与摄入全谷物最少的 人相比，全谷物摄入量最高的人得高血压的风险降低了26%。 进一步分析 ...

Group 1 - The core viewpoint of the articles highlights the significant prevalence of hypertension in China, with 2.45 billion adults affected, and a rising trend among younger populations [1][3] - The report indicates that the hypertension rate among adults aged 20 to 39 has increased by 144.4% from 1991 to 2015, while those aged 40 to 59 saw an 87% increase, suggesting lifestyle factors are contributing to this rise [3] - It is emphasized that early intervention and proper management of hypertension can significantly reduce the risks of cardiovascular diseases, including stroke and heart attacks [6][9] Group 2 - The clinical definition of hypertension is established, with a systolic pressure of 140 mmHg or higher and diastolic pressure of 90 mmHg or higher being diagnostic [4] - The ideal blood pressure is defined as systolic below 120 mmHg and diastolic below 80 mmHg, with prehypertension categorized between 120-139 mmHg systolic and 80-89 mmHg diastolic [4] - Common misconceptions about hypertension treatment, such as the effectiveness of natural remedies like celery juice and the safety of alcohol consumption, are addressed, clarifying that these may not be reliable alternatives to prescribed medications [9][11][13] Group 3 - The article discusses the importance of adhering to prescribed medication for hypertension, noting that there are over a hundred types of antihypertensive drugs available, which should be taken under medical supervision [8] - It is mentioned that antihypertensive medications do not cause addiction and may require combination therapy if single-drug treatment is insufficient [8] - The potential interactions between grapefruit and certain antihypertensive medications are highlighted, indicating that grapefruit can enhance the effects of these drugs due to shared metabolic pathways [15]