Hypertension is a chronic disease, and many people do not seem to feel any harm from high blood pressure for several years after it is discovered, but as the average life expectancy of our population increases, the cumulative effects of hypertension are bound to eventually cause irreparable harm to individual blood vessels and to heart, brain and kidney function. Therefore, after the discovery of hypertension, it is not only necessary to effectively monitor blood pressure, but also to make reasonable changes in life and dietary habits, etc. The key to these management measures is to be persistent. This article gives advice on establishing reasonable living and eating habits for hypertensive patients, hoping to help them and wishing them good health and good luck in the Year of the Horse! Maintain a relaxed mood, regular life, and proper exercise: a relaxed mood can make people’s sympathetic nervous tension decrease, and blood pressure can be easily controlled. Regular life is more important for the elderly, because the physiological regulation and adaptability of the elderly is reduced, irregular life is easy to make metabolic disorders. Proper exercise can help maintain good cardiopulmonary function and increase metabolic rate. The middle-aged and elderly people are encouraged to take a brisk walk and it is recommended to adjust the amount of exercise according to their physical condition. Pay attention to weather changes, quit smoking and limit alcohol: the weather adaptability of the elderly is weakened, too cold and too hot may cause excessive vasoconstriction or diastole, increased blood viscosity induced cardiovascular disease, therefore, must always pay attention to the changes in the weather, add or remove clothes at any time. Secondly, it is also important to quit smoking and limit alcohol for the prevention of hypertension and cardio-cerebrovascular disease. 1, the dietary characteristics of hypertensive patients Adequate drinking water is very important to maintain good health, the normal daily water intake should reach 2000 ~ 2500 ml, more water for the elderly, because the elderly in varying degrees of its blood has the characteristics of viscous easy to coagulate, especially in the early morning and evening, early morning drinking water can flush the gastrointestinal tract, water into the blood, with the activity in the form of sweat and urine out of the body The biggest benefit of drinking water before sleep is that it can dilute the blood and prevent thrombosis. Drinking water is mainly plain water, people who like tea can also drink green tea or black tea that is not too strong, freshly squeezed fruit and vegetable juice is also a good source of hydration. The three meals a day for hypertensive patients are arranged according to the dietary principles of variety, moderation and balance, low salt and low fat. Appropriate use of food for hypertension prevention effect, such as garlic, onion, tomato, leek, celery, kelp, black fungus, peach kernel, hawthorn, lemon, salmon, tuna, etc.. Hypertension patients should pay attention to the diet: (1) pay attention to the cooking method If the salt is put in the cooking strictly in accordance with the requirements of hypertension prevention and control, the dishes cooked are still very light and difficult to enter. You can put salt when the dish is ready to be cooked, or to increase the appetite, you can add some ketchup, vinegar, sesame paste, etc. when stir-frying, which can reduce the use of salt and keep the good taste of food. Vinegar can season and also accelerate the dissolution of fat to promote digestion and absorption. Sesame paste is high in calcium and can be consumed regularly to supplement calcium, and calcium ions can increase the denseness of vascular endothelium, which is beneficial to prevent brain hemorrhage. (2) Limit fat intake Reduce the total amount of fat in the daily diet, reduce animal fat and increase unsaturated fatty acids to reduce the synthesis of endogenous cholesterol by the liver. Cook without animal oil, but use vegetable oil, such as soybean oil, peanut oil, olive oil, etc. The dosage is 25 grams per person per day, and within 750 grams per month is appropriate. (3) Low-salt diet Patients with hypertension should adopt a low-salt diet, with 3 grams of salt per day, which can be added after cooking and mixed with salt. (4) Control total calories If the total calorie and fat intake in the diet is controlled, blood lipids will be decreased, and the weight of obese or overweight patients will also be decreased, and it is better to reach or maintain the ideal weight, which is beneficial to the physiological functions of all internal organs of the body. (5) moderate increase in protein As the amount of fat in the diet decreases, it is necessary to properly increase protein. It can be provided by lean meat, skinless poultry, more fish can be consumed, especially sea fish, and vegetable protein is also very good, such as soy products, such as tofu, dried beans, which is beneficial to reduce blood cholesterol and blood sticking. 2, hypertension patients of the New Year’s Eve preparation (1) food and oil: appropriate preparation of standard flour, corn, millet, buckwheat noodles, oats and other plant fiber more grain, can promote intestinal peristalsis, conducive to the excretion of cholesterol; In addition, legumes such as soybeans, peas, green beans and other soy products are plant protein, can reduce blood cholesterol content; oil recommended the use of vegetable oils rich in unsaturated fatty acids, such as soybean oil, peanut oil The oils are recommended to use vegetable oils rich in unsaturated fatty acids, such as soybean oil, peanut oil, olive oil, etc. (2) vegetables: vegetables rich in potassium and calcium and low in sodium can be prepared, such as potatoes, taro, eggplant, fungus, kelp, lettuce, winter melon, etc., because potassium salts can promote the excretion of sodium salts, increase the elasticity of blood vessels, diuretic effect, which is conducive to improving the contractility of the heart muscle. Choose vitamin and magnesium-rich green leafy vegetables, such as sea green, spinach, cucumber, chrysanthemum, leek, magnesium salts through the diastolic blood vessels to achieve antihypertensive effect, especially recommended celery, celery raw to help maximize the use of its active ingredients. (3) fruits: apples, papaya, strawberries, lemons and other vitamin-rich, conducive to softening blood vessels; oranges, bananas, oranges rich in potassium salts, conducive to sodium discharge; hawthorn, can soften blood vessels, lower blood pressure, lower cholesterol. Specially recommended nuts: pine nuts are known as the “longevity fruit”, most of the fat contained in linoleic acid, linolenic acid and other health benefits of unsaturated fatty acids, calcium, phosphorus, iron and other content is also very rich; sunflower seeds are quite nutritious, eat a handful of sunflower seeds every day, you can meet the body’s daily needs of vitamin E. Sunflower seeds contain protein can be The protein contained in sunflower seeds is comparable to various kinds of meat. Sunflower seeds are rich in nutrients and have all the amino acids needed by the human body. Hazelnuts in calcium, phosphorus, iron content is also higher than other nuts. Walnuts are known as the antioxidant “king”, the American Dietetic Association recommends that people, it is best to eat two or three times a week walnuts, especially the elderly and menopausal women, because walnuts contain arginine, oleic acid, antioxidants, etc. on the protection of cardiovascular, prevention of coronary heart disease, stroke, Alzheimer’s disease, etc. is quite beneficial. 3, hypertension patients New Year’s Eve dinner special recommendations: eat New Year’s Eve dinner, is the most lively and pleasant time for Chinese families in the Lunar New Year. On New Year’s Eve, a table full of sumptuous New Year’s dishes, the family reunion, sitting around the table, eating a reunion meal, the heart of the fullness is really indescribable. People enjoy not only the delicious food on the table, but also the happy atmosphere and the mutual respect and love of family members. Preparing a special meal for a member of the family who suffers from high blood pressure not only reflects the family’s strong affection and special care for him, but also serves as a reminder and good wishes for the family to take care of his health and maintain good living and eating habits. New Year’s anti-stress vegetable collection Ingredients: celery, fresh peanuts, carrots, peppers, black fungus, soy sauce, vinegar, sesame oil or olive oil appropriate amount of practice: 1, black fungus soaked in water and washed 2, wash celery, remove the leaves, cut into inch segments; 2, carrots, peppers cut into thin strips inch segment; 3, boil a pot of water, water boiling, put a small spoonful of salt, pour in celery segments, carrot segments, pepper segments, open the lid and boil 4, the pot of water reboil, using a funnel to pick up the vegetable segments, put into ice water soak 5 minutes (ice water made with cool boiling water) 5, fresh peanut rice cooked, cooled, peeled; 6, vegetable segments, black fungus and cooked peanut rice mix; 7, drizzle with an appropriate amount of sesame oil, vinegar, flavorful soy sauce and mix well.