There is a saying in the nutrition world: Westerners eat with their brains and hearts, Chinese eat with their mouths and stomachs, and some information is provided: the Japanese live about 10 years longer than the Chinese per capita. How do we do it? A reasonable diet can be summarized as follows: “three meals a day, seven or eight minutes full”; “concentrate on eating, chew and swallow slowly”; “eat less fat and less salt”; “Eat less fried and less smoked”. The first is the problem of salt: the World Health Organization recommends that each person’s daily salt intake should be less than 6 grams, while in China, the amount of salt generally exceeds this amount, higher than in Western countries. Families in the north of China consume about 12 to 18 grams of salt per day, and families in the south consume about 7 to 8 grams of salt per day. This is very unfavorable for lowering blood pressure to meet the standard, because the onset of hypertension has a significant correlation with the amount of salt consumed, in other words, eating too much salt can cause hypertension. The second is the problem of protein and fat: for fat, you should know that a high-fat diet is not good for the body, and studies have shown that reducing the amount of fat intake in the diet can effectively lower blood pressure. Therefore, you should pay attention when eating, fat intake should not be too much. Whenever possible, use vegetable oils in cooking instead of unhealthy animal oils. Can I eat more milk and eggs? I can tell you that milk and eggs are rich in high-quality protein, but milk contains saturated fat and eggs contain cholesterol, so their use should be controlled in moderation. And foods made from soybeans are rich in protein, but they are not high-quality protein, so they should not be consumed in excess at one time either. Therefore, we recommend that you improve your diet by eating less fatty pork and more low-fat, high-protein skinless chicken and fish. There is a saying that “2 legs are better than 4 legs, and no legs are better than 2 legs”. This saying is to say that the consumption of fish is better than poultry, and poultry is better than pork, beef and mutton. The third is the issue of vegetables and fruits: vegetables and fruits are green “antihypertensive drugs”, eat more fresh vegetables and fruits, on the lowering of blood pressure is good, fresh vegetables and fruits rich in fiber, vitamins and trace elements, is conducive to the control of hypertension. Vitamin C, in particular, plays an important role in maintaining cardiovascular health. The fourth is to eat regularly and control total calories. Eating too much can cause obesity, and obesity can further worsen hypertension. Fifth is a few of the benefits of antihypertensive food, for reference only: grains are: millet, oats, black sesame, sunflower seeds Protein foods are: beef, lean pork, white meat fish, eggs, milk, soybean products (protein in moderation) Vegetables are: spinach, cabbage, carrots, tomatoes, lilies, pumpkin, eggplant, cucumber Fruits are: apples, oranges, pears, grapes, watermelon Seaweed, mushrooms should be cooked Eat only, stimulating vegetables and seasonings such as mustard, green onion, chili, curry, etc., should be avoided or minimized.