生活的真谛™ - How to Manage Blood Pressure Fact Sheet

理解阅读材料

Make smart choices and swaps to build an overall healthy eating style. Watch calories and eat smaller portions.

Blood pressure is typically recorded as two numbers, written as a ratio like this: 117/76. Read as “117 over 76” millimeters of mercury.

收缩: 最上面的数字, the higher of the two numbers, measures the pressure in the arteries when the heart beats (when the heart muscle contracts).
舒张期: 下面的数字, the lower of the two numbers, measures the pressure in the arteries when the heart is resting between heart beats.

Blood Pressure Categories

正常: systolic lower than 120 mm Hg and diastolic lower than 80 mm Hg
Elevated Blood Pressure: diastolic 120 to 129 mm Hg and diastolic 80 mm Hg.
High Blood Pressure (Hypertension) Stage 1: systolic 130 to 139 mm Hg or diastolic 80 to 89 mm Hg.
High Blood Pressure (Hypertension) Stage 2: systolic 140 or higher mm Hg or diastolic 90 or higher mm Hg.
Hypertensive Crisis (Call your doctor immediately): systolic higher than 180 mm Hg and/or diastolic higher than 120 mm Hg.

跟踪级别

A diagnosis of high blood pressure must be confirmed with a medical professional. A doctor should also evaluate any unusually low blood pressure readings. Health care professionals can take blood pressure readings and provide recommendations.

成功秘诀

吃聪明: Eat a healthy diet of vegetables, 水果, 全谷物, 豆子。, 豆类, 坚果, plant-based proteins, lean animal proteins like fish and seafood. Limit sugary foods and drinks, red or processed meats, 咸的食物, refined carbohydrates and highly processed foods.
多运动: Physical activity helps control blood pressure, weight and stress levels.
控制体重: If you’re overweight, even a slight weight loss can reduce high blood pressure.
没有尼古丁: Every time you smoke, 吸电子烟或使用烟草, the nicotine can cause a temporary increase in blood pressure.
睡得好: Short sleep (less than 7 hours) and poor-quality sleep are associated with high blood pressure.