Hypertension, as a trigger for many conditions such as brain attacks, heart attacks and atherosclerosis, is not unpreventable. Its occurrence and development is a slow process. In daily life, through scientific diet, reasonable exercise and healthy living, the risk of disease and the probability of its onset can be greatly reduced.
1.Scientific diet
To effectively prevent hypertension, you first need to control the mouth. Daily meals need to reduce the intake of saturated fatty acids and cholesterol as the principle, control the total calories as the goal, to achieve appropriate reduction of sodium and salt, nutrition with reasonable.
(1) Appropriate reduction of sodium: human blood pressure level and sodium intake has a significant relationship, under normal circumstances, adults can meet their needs with a daily intake of about 5g of sodium salt.
Control salt intake
It is recommended to appropriately reduce the salt used for cooking and to use less soy sauce and eat less salted vegetables and pickled foods. Low sodium salt can be used to ensure that the daily sodium intake is below 5g.
(2) Proper nutrition
Potassium has the function of promoting sodium excretion. In addition to rice and noodles, it is recommended to eat more vegetables and fruits, drink less sugary drinks, and increase leafy vegetables, fresh milk, bean products, peanuts and other foods that contain more potassium and calcium.
Reasonable nutritional mix
Also control the intake of dietary fat, eat less or no fatty meat, and eat lean meat and fish to ensure the supplement of high-quality protein. According to the Chinese Dietary Guidelines, it is recommended to eat one egg a day, and if you have hypercholesterolemia, it is best to eat less egg yolk.
2.Rational exercise
According to research on the relationship between physical activity and hypertension, after scientific exercise, the systolic and diastolic blood pressure of hypertensive patients can be reduced by about 10 mmHg and 8 mmHg respectively.
Exercise can help promote blood circulation and reduce blood flow resistance by contracting and diastolic muscles, which can help relieve vascular pressure. People who do not exercise for a long time are usually more likely to develop hypertension than those who maintain a long-term exercise habit.
Therefore, whether or not hypertension is diagnosed, appropriate aerobic exercise, such as walking, jogging, tai chi, etc., is recommended. The specific intensity of exercise varies from person to person, and the frequency of exercise generally requires 3 to 5 times a week, lasting half an hour to an hour each time.
3.Healthy life
(1) Maintain a happy mood
Long-term mental stress is also an important cause of hypertension and other chronic diseases, for depressed mood or work stress people, need to promptly correct the bad mentality, more social activities to help reduce the risk of elevated blood pressure.
(2) Strictly abstain from alcohol
Alcohol is also a major cause of hypertension. Alcohol can reduce the effectiveness of antihypertensive drugs, and long-term, heavy alcohol consumption can also aggravate the rise in blood pressure. People with a tendency to hypertension should strictly abstain from alcohol.
(3) Weight control
The health benefits of weight loss are enormous, not only can it greatly reduce the incidence of hypertension, but also contribute to the improvement of insulin resistance, diabetes and other diseases.
Weight control
The main methods of weight loss include controlling total calorie intake, reducing fat and sugar intake, and increasing physical exercise. The specific rate of weight loss varies from person to person, with the first weight loss preferably reaching about 5 kg, after which further weight loss rates and goals are determined according to the individual’s physical condition.
Of course, as a chronic disease, the prevalence of hypertension is a group phenomenon, and therefore requires a group-appropriate approach to prevention and treatment. Government education and publicity, along with community and hospital monitoring, is one of the most effective ways to control the incidence of hypertension.
One of them is active propaganda.
General population: For the general population, basic knowledge of hypertension, such as common risk factors, disease symptoms and hazards, should be actively disseminated.
High-risk groups: For people with high risk of hypertension, in addition to the above knowledge, behavior modification and lifestyle guidance, such as guidance on the use of blood pressure monitors, should be targeted.
Diagnosed hypertensive patients: For those who have been diagnosed with hypertension, in addition to the above information, education is needed on risk stratification of hypertension, the need for pharmacological and non-pharmacological treatment, and the prevention and management of complications.
Second, good monitoring.
The key to prevention is physical examination. Regular physical examination and occasional monitoring of blood pressure through home or community blood pressure monitors are important measures to achieve early detection, early diagnosis and early treatment of hypertensive diseases.
Communities and hospitals can adopt household counseling, special publicity days, and voluntary consultation to provide face-to-face communication, demonstration and guidance to the general public, adding a thick layer of protection to individuals, families and society.
References
[1] Zheng Man. Regional medical strategies for common cardiovascular diseases [M]. Science and Technology Literature Press,2020:48-50.
[2]Zhu Hongbin. Knowledge of public health prevention and treatment for primary medical personnel [M]. Gansu Science and Technology Publishing House,2018:209-211.
[3]Wang ZQ,Li Y,Zhang F. Clinical and practical aspects of cardiology [M]. Jilin Science and Technology Publishing House,2019:69-73.