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1
保持膳食的均衡。改变饮食通常是降血压的第一步骤。由全谷类、水果、蔬菜和低脂乳制品组成的饮食可以降低血压高达14毫米汞柱(mmHg),特别是如果饮食也只含少量饱和脂肪和胆固醇。[2]X
可靠来源
PubMed Central
前往来源
如果你平时主要都吃有助于降低血压的食物,同时改变生活方式及活动程度,你的血压会降得更快。
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2
少吃盐。如果可能,把你每天的钠摄入量限制在2300毫克以下。如果你的年龄超过51岁,或者有导致血压升高的潜在疾病,那么每天的摄入量就不要超过1500毫克。[3]X
可靠来源
American Heart Association
前往来源
小幅减少摄入盐通常就能让血压降低多达2到8毫米汞柱。[4]X
可靠来源
PubMed Central
前往来源
仔细查看加工食品的标签;它们通常都含有大量的钠。
要让食物变得更有味道,可以尝试添加一些草药和香料,比如辣椒(扩张血管、改善血液流动)、姜黄(消炎、改善心血管功能)和大蒜(同时降低胆固醇和血压)。[5]X
可靠来源
PubMed Central
前往来源
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1
缓慢地深呼吸。缓慢的冥想式深呼吸有助于保持放松,让身体释放更多一氧化氮,减少应激激素。坚持做基本的呼吸练习,早晨至少花五分钟专注于深吸气,每一次都用腹部深呼吸。[17]X
可靠来源
Harvard Medical School
前往来源
一氧化氮有扩张血管的效果,从而降低血压。
应激激素会增加体内的肾素含量,而这种由肾脏释放的酶与血压升高有关。
如果想更好地控制血压,不妨考虑学习正式的冥想、做瑜伽或者尝试练习气功或太极拳。
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2
听舒缓的音乐。每天听30分钟舒缓的音乐会有助于降低血压,特别是在配合深呼吸技巧和高血压药物的情况下。只用短短一周,你的收缩压读数就会下降。[18]X
可靠来源
Harvard Medical School
前往来源
选择抚慰人心的音乐,比如古典音乐、凯尔特音乐或印度音乐。
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3
每天抽30分钟做中等强度的锻炼。每周要有几天至少抽30分钟做运动,这样可以快速显著降低血压。运动的方式可以是体育运动,也可以是普通的家务劳动。[19]X
可靠来源
National Heart, Lung, and Blood Institute
前往来源
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1
辅酶Q10补充剂——辅酶Q10是一种天然补充剂和抗氧化剂,定期服用能够让收缩压降低17毫米汞柱,舒张压降低10毫米汞柱以上。这种补充剂能扩张血管,让心脏更轻松地通过血管泵送血液。[23]X
可靠来源
PubMed Central
前往来源
你可向医生咨询相关的补充剂。他们可能会建议你每天服用三次、每次60到100毫克CoQ10补充剂。
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2
利尿剂——利尿剂会将多余的钠和水排出体外。由于钠是公认的高血压罪魁祸首,因此排出多余的钠可以让血压显著下降。[24]X
可靠来源
American Heart Association
前往来源
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3
β-阻滞剂——β-阻滞剂会让心率下降。因此,心脏泵出的血液减少,血压也会随之而降低。[25]X
可靠来源
PubMed Central
前往来源
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4
ACE抑制剂——ACE表示“血管紧张素转换酶”。这种酶会让你的身体产生血管紧张素,这是一种能让整个身体动脉收缩的化学物质。[26]X
可靠来源
PubMed Central
前往来源
ACE抑制剂会让血管扩张,使血液更容易流经血管,从而让血压下降。
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5
血管紧张素Ⅱ受体阻滞剂——这种药物有直接阻断血管紧张素的作用,而血管紧张素正是导致动脉收缩的原因。[27]X
可靠来源
PubMed Central
前往来源
血管紧张素需要与受体结合才能对血管产生影响。这种药物会阻断受体,从而避免血管紧张素影响血管。
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6
钙通道阻滞剂——钙通道阻断剂的作用是阻断钙进入心脏和动脉。[28]X
可靠来源
PubMed Central
前往来源
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7
α-阻滞剂——α-阻滞剂能够减少动脉内部的阻力。因此,血管肌肉会更放松,让血液更容易流过。[29]X
可靠来源
PubMed Central
前往来源
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8
α-2受体激动剂——这种药物会减少自主神经系统(不随意神经系统)交感部分的功能。这意味着身体分泌的肾上腺素会减少。而肾上腺素会与其它应激激素一起导致血管收缩。[30]X
可靠来源
American Heart Association
前往来源
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9
α、β 阻滞剂——这是严重高血压患者的第一道防线,它比大多数其他药物能更快地降低血压。这种药物能减少动脉内部的阻力,并让心率下降。[31]X
可靠来源
PubMed Central
前往来源
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10
中枢激动剂——这些药物能防止血管收缩,从而让血液更容易流动。[32]X
可靠来源
PubMed Central
前往来源
注意,这种药物与αβ-受体激动剂的效果相似。
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11
外周肾上腺素抑制剂——大脑是此药物的主要作用对象。服用此类药物时,负责给心脏和血管平滑肌发出信号的神经传导物质会受到抑制,因此让血管收缩的信号永远到不了目的地。[33]X
可靠来源
PubMed Central
前往来源
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12
血管扩张剂或舒张剂——这些药物只会让血管肌肉放松。因此血管会扩张,从而让血液流动时的阻力变小。[34]X
可靠来源
PubMed Central
前往来源