如何不用药物降低血压

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共同创作者是 Ritu Thakur, MA

参考

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高血压是很常见的疾病。根据具体的血压水平，你可能需要吃药来控制它。一旦用药物控制住血压，就可以从生活方式着手降低血压，减少对药物的依赖。改变饮食和生活方式，再配合药物治疗，有助于控制血压，保持健康。

方法 1
方法 1 的 4:

减少摄入盐

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    烹饪的时候，不要放超过一撮盐，吃的时候也不能再加盐。我们需要从饮食中摄取少量盐，但是预制食品中的盐和烹饪时加的盐就已经足够了。 [1]
    • 摄取过多盐会导致身体保留过多液体，进而造成高血压。
    • 记住，海盐和犹太盐的钠含量和普通食盐并无区别。 [2]
    • 盐促使身体保留水分，导致血压升高。
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    加工食品通常含有大量盐和其它添加剂，比如作为防腐剂的苯甲酸钠。除了烹饪和进餐时加的盐，你购买的预制食品通常也含有钠盐。 [3]
    • 钠促会使身体保留水分，从而导致血压升高。它通常会被列在预制食品的营养成分表中。 [4]
    • 查看食品标签，购买低盐、低钠或未加盐的食物。
    • 预制、罐头和瓶装食品通常含有大量盐。这包括肉类、腌菜、橄榄、汤、辣椒、培根、火腿、香肠、焙烤食品和钠含量更高的注水肉。另外，也要避免食用预制调味品，比如预制芥末、莎莎酱、辣椒酱、酱油、番茄酱、烤肉酱和其它酱汁。
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    许多人每天摄取高达5克（5000毫克）盐，几乎所有医生都认为这非常不健康。我们不能也不想完全戒掉盐，但至少要做到每天摄入的盐不超过2克（2000毫克）。记录每天的钠或盐摄入量，尽量避免摄取钠。 [5]
    • 想要记录盐摄入量，不妨写食物日记或使用追踪应用程序。网上有许多健康应用程序，让你能记录一整天的盐摄入量。
    • 低钠饮食通常每天摄取0-1400毫克盐。中等程度的少钠饮食则每天摄取1400-4000毫克盐。每天摄取超过4000毫克盐被归类为高钠饮食。
    • 记住，海盐和犹太盐的钠含量和普通食盐一样。 [6] 低钠盐含有氯化钾，对一些人来说不安全，最好避免食用它。选择不含钠的盐替代品，比如柠檬汁、加味醋、新鲜香料、无盐香料及混合香料。 [7]
    • 钠的每日推荐供给量大概是2500毫克。
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方法 2
方法 2 的 4:

改变饮食

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    想降低血压，饮食必须要适度和营养均衡。尽量以植物为主，多吃水果和蔬菜，少吃肉、乳制品和蛋。 [8]
    • 每天至少其中一餐完全不吃肉，主要吃水果和蔬菜。比如说，午餐吃几杯绿叶蔬菜组成的色拉，再加入各种生菜和种子，像是胡萝卜、黄瓜、芹菜和葵花籽。 [9]
    • 吃精瘦肉和鱼，比如去皮鸡肉或三文鱼。选择低脂乳制品。
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    这意味着你不能吃糖果棒、经过加工的碳水化合物和红肉。这些食物也许很美味，但是营养价值低，你可以从更健康的食物摄取同样的营养。 [10]
    • 与其吃红肉，不如选择鸡肉、鱼肉等更健康的白肉。
    • 如果你想吃点甜的东西，那就吃一片水果，不要吃糖果。
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    纤维无法降低血压，但是有助于调节消化，保持整体健康。大部分蔬菜都含有大量纤维，尤其是绿叶蔬菜。许多水果、坚果、有豆荚和没有豆荚的豆科植物，还有全谷物食品，都含有丰富的纤维。
    • 你可以吃梨、草莓、牛油果、苹果、胡萝卜、甜菜根、西兰花、扁豆和芸豆等食物，增加纤维摄入量。 [11]
    • 建议每天吃8-10份水果和蔬菜，食物最好多样化，从各种各样的食物中增加纤维。 [12]
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    许多人的饮食缺乏欧米茄3脂肪酸（鱼油）。摄取它或许能自然降低血压。每周吃鱼两次或更多，它们可以给身体提供欧米茄-3脂肪酸，降低名为甘油三酸酯的脂肪，并促进整体心脏健康。 [13]
    • 鱼富含蛋白质，许多种类的鱼也含有大量欧米茄3脂肪酸，包括三文鱼、鲭鱼和鲱鱼。鱼油的欧米茄3脂肪酸含量最高，所以如果你吃罐头鱼，千万不要倒掉里面的油，要和鱼一起吃。
    • 建议每天只吃一两份85克的精瘦肉，鱼也包括在内。 [14]
    • 你也可以经常服用鱼油补充剂，获取更多欧米茄-3脂肪酸。不过，一定要先深入研究你打算服用的产品。某些经过加工的鱼制品可能会增加人体内的汞含量。
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    摄入过多钾对身体有害，但是少量摄入还是很有必要的。计划每天摄入3500-4700毫克的钾。活跃的人可能需要摄入更多，老年人或病人需要摄入少一点。有些食物本身含有丰富的钾，包括： [15]
    • 香蕉
    • 番茄或番茄汁
    • 土豆
    • 豆类
    • 洋葱
    • 橙
    • 新鲜水果和果干
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    问问医生服用天然补充剂是否有助于降低血压。科学研究显示许多天然补充剂有助于降低血压，但是不可以擅自用它们代替降压药。 [16]
    • 对降低血压最有效的补充剂包括辅酶q10、欧米茄3脂肪酸、鱼油、大蒜、姜黄素、姜、辣椒、橄榄油、坚果、黑升麻山楂、镁和铬。询问医生它们是否适合你。
    • B12、B6和B9等维生素有助于降低血液中的同半胱氨酸水平。同半胱氨酸过高会引发心脏问题。 [17]
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方法 3
方法 3 的 4:

减少刺激

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    香烟里面的兴奋剂会提高血压，比如尼古丁。停止吸烟能降低血压，让心脏更健康，并降低罹患其它疾病的风险，其中包括肺癌。 [18]
    • 如果你无法戒烟，不妨向医生寻求帮助。他们或许会给你开一些帮助戒烟的药，并向你推荐合适的戒烟计划。
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    停止喝咖啡、汽水和其它含咖啡因的饮料，有助于降低血压。即使只喝一两杯咖啡，也会导致血压上升到不健康的水平，所以最好完全戒掉。 [19]
    • 如果你本来患有高血压，咖啡因会使问题进一步复杂化，因为它是一种中枢神经兴奋剂，会让人情绪激动、心跳加速，进而提高血压。
    • 如果你习惯摄入大量咖啡因，比如每天喝超过4份含咖啡因的饮料，那就需要循序渐进地减少咖啡因摄入量，避免出现头痛等戒断症状。
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    减肥 。 体重过重会增加心脏负担，导致血压升高。只要改变饮食和经常做运动，甩掉额外的体重，就能减轻心脏负担，降低血压。 [20]
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    滥用药物和酒精会损坏体内许多器官，包括肝脏和肾脏，进而导致血压升高。 [21]
    • 许多药物都是兴奋剂。它们会使心脏跳得更快，导致血压升高。戒掉这些药物和酒精，就能成功降低血压。
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    医生可以 用血压计和听诊器测量血压 ，你也可以自己使用自动血压监测仪进行检查。如果你担心自己的血压，不妨向医生咨询最适合你的治疗方案。血压通常分为几个等级，包括： [22]
    • 正常血压：低于120/80
    • 高血压前期：120-139/80-89
    • 1级高血压：140-159/90-99
    • 2级高血压：160/100及以上
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方法 4
方法 4 的 4:

放松

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    减少慢性压力 。 尽量减少每天的压力源，比如少参与高风险的商业交易。如果你长期承受压力，身体每天产生应激激素，心血管系统自然会进入超负荷运作状态。 [23]
    • 这是因为应激激素会使脉搏跳动率、呼吸速度和心率加快。身体认为你需要战斗或逃跑，自然进入准备战斗或逃跑的状态。
    • 在面对压力时，许多人的血压会短暂升高。如果你本来就因为体重过重或家族病史而患有高血压，压力会使血压进一步升高。这是因为肾上腺释放应激激素，导致心血管系统超负荷工作。
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    用热水洗澡或泡澡15分钟，可以降低血压好几个小时。睡前泡个热水澡，可以帮助身体维持低血压好几个小时，甚至是一整晚。
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    通过 冥想 让自己平静，并帮助降低血压。 每天抽出时间让自己平静下来，这有助于减少整体压力。只是观察和放慢呼吸速度，就能明显降低血压。
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    每天至少步行20-30分钟，速度适中，大概是每小时5公里。许多研究表明只是简单地步行，就能降低血压。 [25]
    • 如果无法到屋外步行，可以在屋内使用跑步机。跑步机的好处是不管外面下雨或下雪，都不影响你运动，甚至可以穿着睡衣跑步，不用担心邻居用奇怪的眼神看着你。
    • 走很长一段路可以在睡前减轻一整天的压力。每天抽出时间减压。
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警告

  • 如果你的血压保持在140/90mmHg或以上，除了密切监测血压和遵循上面提到的方法，还应该去看医生。 [26]
  • 高血压不接受检查或治疗会引起严重后果，心肌增厚和硬化、神经损伤、肾功能衰竭、心肌梗死和中风的风险都会增加。
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参考

  1. ↑ https://www.health.harvard.edu/newsletter_article/salt-and-your-health
  2. ↑ http://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/common-high-blood-pressure-myths
  3. ↑ https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#5
  4. ↑ http://www.bloodpressureuk.org/microsites/salt/Home/Whysaltisbad/Saltseffects
  5. ↑ https://oregon.providence.org/forms-and-information/a/ask-an-expert-lowering-blood-pressure-without-pills/
  6. ↑ http://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/common-high-blood-pressure-myths
  7. ↑ https://my.clevelandclinic.org/health/articles/17452-salt-substitutes
  8. ↑ https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#5
  9. ↑ https://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf
  1. ↑ https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#5
  2. ↑ https://www.healthline.com/nutrition/22-high-fiber-foods#section12
  3. ↑ https://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf
  4. ↑ https://www.healthline.com/health/foods-good-for-high-blood-pressure
  5. ↑ https://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf
  6. ↑ https://www.healthline.com/nutrition/how-much-potassium-per-day#section5
  7. ↑ http://www.natural-remedies-review.com/high-blood-pressure.html
  8. ↑ https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
  9. ↑ https://www.health.harvard.edu/blood-pressure/blood-pressure-creeping-up-how-to-bring-it-down-without-drugs
  10. ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
  11. ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
  12. ↑ https://www.health.harvard.edu/blood-pressure/blood-pressure-creeping-up-how-to-bring-it-down-without-drugs
  13. ↑ https://www.acc.org/latest-in-cardiology/articles/2017/11/08/11/47/mon-5pm-bp-guideline-aha-2017
  14. ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
  15. ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
  16. ↑ https://oregon.providence.org/forms-and-information/a/ask-an-expert-lowering-blood-pressure-without-pills/
  17. ↑ https://www.healthandwellnessalerts.berkeley.edu/symptoms_remedies/hypertension/92-1.html

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