I. Reasonable diet
1, the importance of diet for hypertension: people are food for the day, a reasonable diet can make you not fat nor thin, cholesterol is not high nor low.
2, the diet of hypertension patients should be contraindicated.
(1) Carbohydrate food.
Suitable food — rice, porridge, noodles, noodles, kudzu, soup, taro, soft beans.
Foods to be avoided — sweet potatoes (foods that produce abdominal gas), dry beans, strong flavored cookies.
(2) Protein foods — beef, lean pork, white meat and fish, eggs, milk, dairy products (whipped cream, yeast milk, ice cream, cheese), soy products (tofu, natto, soy flour, oiled tofu).
Foods to be avoided – foods with a lot of fat (beef, pork pancetta, pork ribs, whale, herring, tuna, etc., processed products (sausage).
(3) Fatty foods.
Suitable foods – vegetable oil, small amounts of cream, salad dressing.
Foods to be avoided – animal oil, raw lard, bacon, sardines in oil.
(4) Vitamins, mineral foods.
Suitable foods – vegetables (spinach, cabbage, carrots, tomatoes, lily root, pumpkin, eggplant, cucumber) fruits (apples, oranges, pears, grapes, watermelon).
Seaweeds, mushrooms should be cooked before eating.
Foods to be avoided – vegetables with hard fibers (burdock, bamboo shoots, beans).
Stimulating vegetables (aromatic vegetables, mangosteen, mustard, onion, mustard).
(5)Other foods
Foods to be avoided — light aromatic tea, yeast milk drinks.
Foods that should be avoided — spices (chili, curry powder) alcoholic beverages, salt-soaked foods (into vegetables, into fish roe) sauces, coffee.
3, hypertensive patients should pay attention to the eating habits.
(1) First of all, we should control the intake of energy, advocate eating compound sugars, such as starch, corn, less glucose, fructose and sucrose, this kind of sugar belongs to the monosaccharide, easy to cause elevated blood lipids.
(2) Limit the intake of fat, when cooking, choose vegetable oil, can eat more sea fish, sea fish contains unsaturated fatty acids, can make cholesterol oxidation, thus reducing plasma cholesterol, but also can prolong the coagulation of platelets, inhibit thrombosis, prevent stroke, also contains more linoleic acid, to increase the elasticity of microvessels, prevent blood vessel rupture, prevent hypertension complications have a certain role.
(3) moderate intake of protein, hypertensive patients daily amount of protein for each kilogram of body weight 1g is appropriate, eat fish protein 2-3 times a week, can improve vascular elasticity and permeability, increase urinary sodium excretion, thereby reducing blood pressure, such as hypertension combined with renal insufficiency, protein intake should be limited.
(4) Eat more foods rich in potassium and calcium and low in sodium, such as potatoes, eggplant, kelp, lettuce, foods high in calcium: milk, sour milk, shrimp, and less broth, because the increase in nitrogen leachate in broth can promote the increase of uric acid in the body, increasing the burden on the heart, liver and kidneys.
(5) limit salt intake: daily should be gradually reduced to less than 6g, that is, ordinary beer cover after removing the gel pad, a flat cover of salt is about 6g, this amount refers to the amount of salt, including cooking salt and other foods contain sodium converted into the total amount of salt, the appropriate reduction of sodium intake can help reduce blood pressure, reduce the body’s sodium and water retention.
(6) more fresh vegetables, fruits, eat fresh vegetables not less than 8 taels per day, fruits 2 to 4 taels.
(7) appropriate to increase the intake of seafood: such as seaweed, nori, seafood fish, etc.
Second, moderate exercise
The importance of exercise for hypertension: There is a saying: “When you are young, use your health for money, when you are old, use exercise for health,” exercise can promote blood circulation, reduce cholesterol production, and can enhance the occurrence of muscle, bone and joint stiffness, exercise can increase appetite, promote gastrointestinal motility, prevent constipation, improve Sleep, have the habit of continuous exercise: it is best to do aerobic exercise to help, aerobic exercise with weight loss can lower blood pressure, such as walking, jogging, tai chi, cycling and swimming are aerobic exercise.
1, the precautions for exercise.
(1) Do not overdo it or too strong too tired, to take a gradual approach to increase the amount of activity.
(2) pay attention to the surrounding environment and climate: summer: avoid the noon sunny time, winter: pay attention to keep warm, to prevent stroke.
(3) Wear comfortable and sweat-absorbing clothes: choosing cotton clothing and sports shoes are necessary.
(4) Choose safe places: such as parks, schools, not in the alley, roadside.
(5) when carrying out exercise, do not fasting, to avoid hypoglycemia, should be 2 hours after meals.
2, contraindications to exercise.
(1) should stop exercising when you are sick or unwell.
(2) hunger or an hour after a meal should not do exercise.
(3) exercise can not be stopped immediately, to comply with the steps of the exercise program.
(4) exercise in any discomfort, should be stopped.
Third, quit smoking and limit alcohol
Smoking can lead to high blood pressure, research has proved that after smoking a cigarette heart rate increased by 5-20 times per minute / min, systolic blood pressure increased by 10-25mmhg, this is why? Because tobacco contains nicotine (nicotine) will excite the central nervous system and sympathetic nerves, so that the heart rate accelerates, but also prompt the adrenal glands to release a large number of catecholamines, so that small arteries contract, resulting in increased blood pressure, nicotine will also stimulate the chemical receptors in the blood vessels, reflexively cause blood pressure.
Long-term heavy smoking will also promote large artery atherosclerosis, small artery intima gradually thickened, so that the whole blood vessel gradually hardened, and at the same time, because the smoker’s blood carbon monoxide hemoglobin content increased, thus reducing the oxygen content of blood, so that the arterial intima is hypoxic, the arterial wall lipid oxygen content increased, accelerated the formation of atherosclerosis, therefore, people without hypertension can prevent the occurrence of hypertension, have People with hypertension should quit smoking.
Compared with smoking, the advantages and disadvantages of drinking alcohol on the body is controversial, from time to time there are various reports, some say that drinking a small amount of alcohol is beneficial, some say harmful, but it is certain that a large amount of alcohol is certainly harmful, high concentrations of alcohol can lead to atherosclerosis and aggravate hypertension.
Fourth, the psychological balance
The psychological performance of hypertensive patients is nervousness, irritability, emotional instability, these are the causes of the rise in blood pressure, patients can change their behavior, develop good adaptability to the natural environment and society, avoid emotional excitement and excessive tension, anxiety, calm and composed; when there is greater mental pressure should try to release, to friends, relatives confide or encourage participation in easy and pleasant When there is a large amount of mental stress, you should try to release it, talk to friends, relatives or encourage to participate in leisure activities, pour your spirit into music or flowers, so that you can live in the best situation to maintain stable blood pressure.
V. Self-management
1.Measure blood pressure regularly, at least once in 1-2 weeks.
2, treatment of hypertension should adhere to the “three hearts”, that is, confidence, determination, perseverance, only by doing so can prevent or postpone the damage to important organs of the body.
3.Take antihypertensive drugs regularly, do not reduce or stop the drug at will, can be adjusted under the guidance of the doctor and the current condition, to prevent blood pressure rebound.
4, conditions allow, you can bring your own blood pressure meter and learn to self-test blood pressure.
5, with taking appropriate drugs, but also pay attention to the combination of work and rest, pay attention to diet, appropriate exercise, maintain emotional stability, sleep enough.
6, the elderly can not be too hasty to lower blood pressure, blood pressure should be controlled at 140-159mmhg as appropriate, to reduce the occurrence of cardiovascular and cerebrovascular complications.
7, the elderly and taking norepinephrinergic nerve endings blocking drugs to prevent postural hypotension.
8, does not require strict prohibition of sexual life: note the following situations, sexual life is not appropriate.
① Do not have intercourse immediately afterwards;
② Sexual intercourse should be prohibited after drinking;
③ If there is dizziness, chest tightness and other discomfort to stop sex, and promptly seek medical attention.