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dailyRx2016.3.3---6個提示幫助降低血壓

0:06According to the Mayo Clinic, blood pressure is determined by both the amount of blood
0:10your heart pumps and the amount of resistance to blood flow in your arteries. The more blood
0:15your heart pumps and the narrower your arteries, the higher your blood pressure. A lot of heart
0:20complications can come from having high blood pressure. And there are simple things you
0:24can do to lower your blood pressure. Here are few things you can do to lower your blood
0:27pressure today. 1. Salt Intake. The average American consumes
0:303,400 mg of sodium per day, way over the recommended daily intake of 2,300 mg. That excessive amount
0:38potentially raises high blood pressure. In order to get your blood pressure back under
0:42control the American Heart Association recommends people aim to eat no more than 1,500 mg of
0:48sodium per day. A lower sodium intake could lead to lower blood pressure, which reduces
0:50the risk of heart disease and stroke. 2. Limit Alcohol. Even if you are a healthy
0:52adult, alcohol has the potential to raise your blood pressure. That's why it's important
0:57to always drink in moderation and never in excess. For healthy adults, that means up
1:02to two drinks for men and one drink for women, unless otherwise instructed by your doctor.
1:073. Maintain A Healthy Weight. Keeping a healthy weight is vital to your heart health. The
1:12heavier you are, the harder your heart works to pump blood to your entire body, which can
1:17lead to high blood pressure. If you are overweight, losing even five pounds can lower your blood
1:22pressure. So talk to your doctor about how you can maintain a healthy weight today.
1:274. Don't Smoke. According to the Mayo Clinic, tobacco injures blood vessel walls and speeds
1:33up the process of hardening of the arteries. If you smoke, talk to your doctor about how
1:37you can take steps to quit smoking today. 5. Increase physical activity. Regular physical
1:44activity can help lower your blood pressure, manage stress, reduce your risk of several
1:48health problems and keep your weight under control. So it sounds like a no brainer, to
1:51get daily exercise to maintain a healthy lifestyle. The Department of Health and Human Services
1:53recommends that a healthy adult gets at least 150 minutes a week of moderate aerobic activity.
1:59That's only 30 minutes a day. Something almost all of us have time for.
2:056. Eat A Healthy Diet. In order to maintain a healthy diet, a person needs to emphasize
2:10fresh fruits, veggies, whole grains, nuts, and low-fat foods. Getting those nutrient
2:16dense foods will not only keep your body running right, but will also get good fats in your
2:20system to aid blood pressure. Getting those good fats into your system will help lower
2:24LDL or the bad cholesterol and raise the HDL or good cholesterol.
2:29If you have high blood pressure, the best thing to do first is to get checked by your
2:33doctor. That will ensure that you get the right treatment and advice for you. But of
2:38course, maintaining a healthy diet and putting down the cigarettes for good is a great place
2:41to start in order to reduce your blood pressure.

0:06根据梅奥诊所，血压是通过血液均量确定
0:10你的心脏泵和在你的动脉血流阻力的量。在更多的血液
0:15你的心脏泵和狭义你的动脉，较高的血压。很多的心脏
0:20并发症可能来自有高血压。而且有简单的事情你
0:24能做到降低你的血压。这里有几件事情可以做，以降低血液
0:27今天的压力。 1.盐的摄入量。美国人平均消耗
0:30 3400毫克每天钠，过了每日推荐摄入量为2300毫克的方式。这过量
0:38可能引起血压高。为了让你的血压下，回来
0:42控制美国心脏协会建议人们宗旨，吃饭不要超过1500毫克的
0:48每天钠。较低的钠摄入量可能导致血压降低，从而降低
0:50心脏疾病和中风的风险。 2.限酒。即使你是一个健康
0:52成人，酒精有升高血压的可能性。这就是为什么它很重要
0:57要经常喝适量，从不过量。对于健康的成年人来说，这意味着起来
1:02两种饮料的男性和女性一喝，除非另有医生指示。
1:07 3.保持健康的体重。保持一个健康的体重对你的心脏健康至关重要。该
1:12较重的你，就越难你的心脏工作原理输送血液到你的整个身体，它可以
1:17导致血压高。如果你超重，甚至失去五磅可以降低你的血压
1:22压力。所以，跟你的医生你如何能保持今天健康的体重。
1:27 4.不要吸烟。根据梅奥诊所，烟草损伤血管壁和速度
1:33向上血管硬化的进程。如果你吸烟，谈谈你的医生如何
1:37你可以采取措施今天戒烟。 5.增加体力活动。经常锻炼身体
1:44活动可以帮助降低血压，缓解压力，降低你的几个危险
1:48健康问题，并保持你的体重控制。因此，这听起来像一个没有脑子，以
1:51让每天锻炼，保持健康的生活方式。卫生与公众服务部
1:53建议一个健康的成年人得到温和的有氧运动，每周至少150分钟。
1:59这只是一个每天30分钟。东西几乎所有的人都有时间。
2:05 6.健康饮食。为了保持健康的饮食，一个人需要强调
2:10新鲜水果，蔬菜，全谷类，坚果和低脂食品。得到这些营养
2:16密集的食物不仅会保持你的身体正在运行的权利，但也将获得不错的脂肪在你的
2:20系统以有助于血压。得到这些好脂肪进入你的系统将有助于降低
2:24 LDL或坏胆固醇，提高高密度脂蛋白或好胆固醇。
2:29如果你有高血压，首先要做到的最好的事情是让被检查的
2:33医生。这将确保您获得适合您的治疗和咨询。但是，
2:38当然，保持健康的饮食和放下香烟好是一个伟大的地方
2:41为了降低你的血压开始。