Our team has been educating people about hypertension because the disease is known as a “hidden killer” and the prevalence is extremely high, while the number of patients who are aware of the disease and even treat it is still low. Many people are not aware of their potential risk of cardiovascular disease. Recently, with the change of seasons, many patients and friends say their blood pressure fluctuates especially greatly and is not well controlled. Often, they are also not paying attention to their lifestyles. We give you a summary of 12 recommendations for lifestyle intervention for patients with hypertension: First, reduce the intake of salt. In hypertension diet, the key point is to limit salt. The majority of the Chinese hypertensive population is salt-sensitive. Excessive daily salt intake will lead to increased salt content in the blood, which in turn leads to an increase in blood volume, and blood pressure will naturally go up. And now many foods and even snacks are high in salt, such as pickled foods, instant noodles, potato chips, some puffed foods. So unknowingly, a day of salt intake will exceed the limit. In fact, the most appropriate daily salt intake is 6g, which is as much as a beer bottle cap. The average salt intake in the northeast is as much as 25-50g, far exceeding the standard. Second, pay attention to potassium supplementation. Daily supplementation of potassium-rich foods will improve the blood pressure situation to some extent. However, one thing to note is to regularly test the kidney function, if the kidney function is not complete, potassium supplementation should be careful, once the occurrence of hyperkalemia, the body is not small harm. Third, choose the appropriate cooking oil. Generally animal fats and oils contain more saturated fatty acids, and pastries contain margarine, which contains trans fatty acids, and these are fats and oils that increase the risk of cardiovascular disease. We recommend to consume more vegetable oils, such as peanut oil, canola oil, olive oil, etc. Vegetable oils are rich in unsaturated fatty acids as well as vitamin E, potassium, calcium and other trace elements, and their nutrition is more easily absorbed by the body. Although relatively healthy, we should also pay attention to the amount of consumption, the daily oil intake of 30g or less, and avoid the long-term use of fried and deep-fried food. We also recommend that every 2-3 months to replace a cooking oil. Fourth, pay attention to the intake of meat. According to the Chinese Dietary Guidelines, the daily meat intake is 50-75g. Excessive meat consumption, on the one hand, can cause excessive nutritional intake, leading to obesity and poor blood pressure control. On the other hand, it can also increase blood lipid levels and increase the risk of hypertension, etc. We recommend to focus on lean meat and reduce the consumption of large fatty meats. Reduce processed meat foods, such as bacon, sausage, dried meat, etc. These processed foods are high in salt and additives, which are not less harmful to health. As for meat should eat red meat or white meat, there is no uniform rule, we recommend alternating red meat and white meat, avoid eating a meat for too long. Fifth, increase the intake of dairy products. Dairy products contain more calcium and very little sodium, but also is easy to absorb high-quality protein, long-term standardized intake of dairy products, a good help to control blood pressure. Sixth, avoid high-sugar foods and beverages. In our preliminary science, we have talked about the close relationship between high sugar diet and high blood pressure, so it is recommended to avoid a long-term high sugar diet, especially those young friends who drink as water. Seventh, abstain from alcohol. Alcohol clearly increases blood pressure levels in patients with hypertension, and can make blood pressure fluctuate more, which is difficult to control with medication. So be sure to strictly control the intake of alcohol, preferably strictly abstain from alcohol. While drinking, while taking antihypertensive drugs, which is how much more than the loss of behavior ah. Eighth, quit smoking. The nicotine and tar contained in cigarettes are excitatory substances that increase sympathetic excitability, which in turn increases blood pressure levels. At the same time, smoking can cause transient hypoxia, which also increases the sensitivity of blood vessels, causing cardiovascular disease. Therefore, smoking is a bad habit that does no good, it is recommended to quit smoking as soon as possible. Ninth, weight control. Body mass index is closely related to hypertension. Body mass index (BMI) and blood pressure levels are positively correlated, BMI ≥ 24kg/m2 risk of hypertension is 3 to 4 times that of people with normal weight, waist circumference of men ≥ 90cm or women ≥ 85cm, the risk of hypertension is more than 4 times that of people with normal waist circumference. Weight loss is beneficial to the treatment of hypertension and can significantly reduce the risk of cardiovascular disease in patients, with each kilogram of weight loss reducing systolic blood pressure by 4 mm Hg. Weight loss should be gradual, usually 0.5 to 1.0 kg per week, and a 5% to 10% reduction in original body weight is appropriate over a period of 6 months to 1 year. Do not advocate rapid weight loss. Tenth, moderate exercise. Exercise for people with high blood pressure, aerobic exercise is the best. Common forms of exercise are brisk walking, jogging, bicycling, rice dance, radio gymnastics, aerobic gymnastics, hiking, stair climbing. It is recommended that at least 3 to 5 times a week, each time more than 30 minutes of moderate intensity aerobic exercise, it is best to adhere to the daily exercise. Walking speed:about 120 steps per minute, the heart rate during exercise is equal to 170-age. Eleventh, prevention and relief of psychological stress. Poor psychological state, anxiety and irritability is one of the causes of hypertension and cardiovascular disease. Psychological regulation is very important to create a good psychological environment, develop a healthy psychosocial state of the individual, correct and treat pathological psychology. If the psychological state is seriously poor, you need to go to a psychological clinic for targeted diagnosis and treatment. Twelfth, good work and rest, adequate sleep. Poor sleepers, 24-hour ambulatory blood pressure monitoring found that most have no circadian rhythm, nighttime blood pressure is not lower than daytime, high blood pressure at night so that the whole body does not get sufficient rest, target organs are vulnerable to damage. Hypertensive patients with insomnia are bound to have higher blood pressure the next day. Sleep is the best way to maintain health, and good sleep can help lower blood pressure. Those who have poor sleep should seek medical help to regulate and take hypnotics or sleep aids to improve sleep quality. Lifestyle interventions can lower blood pressure by 10-30 mmHg in patients with hypertension, even more than the effect of one antihypertensive drug, and some patients with mild hypertension can even lower their blood pressure to normal through lifestyle interventions. And those patients with poorly controlled hypertension, adjust lifestyle, blood pressure control more easily. So, focus on hypertension, focus on lifestyle changes.