Hypertension is an important risk factor for cardiovascular disease, and the current prevalence of hypertension in China is about one quarter. When cardiologists encounter hypertensive patients in the outpatient clinic, the first thing they do is to improve the patient’s lifestyle before using antihypertensive drugs. This shows the importance of improving lifestyle to control blood pressure. A healthy lifestyle, in general, means “keep your mouth shut and your legs open”, which includes: changing daily eating habits, reasonable exercise, quitting smoking, and drinking alcohol in moderation.
I. Daily eating habits
Healthy eating habits include: emphasize the intake of vegetables, fruits and coarse grains; promote the consumption of low-fat dairy products, poultry, fish, beans; limit the intake of salt, sweets, fat.
1.Eating more fresh vegetables, fruits and coarse grains
Properly increase the intake of fresh vegetables and fruits, such as celery, cucumber, beans, tomatoes, apples, etc. are beneficial to patients with hypertension. Coarse grains are rich in dietary fiber can accelerate gastrointestinal motility, while reducing blood cholesterol and triglycerides, to protect the role of blood vessels.
2.Consume high quality protein
Protein metabolism produces harmful substances that can cause blood pressure fluctuations, but considering the physiological role of protein, advocate the consumption of high quality protein, such as low-fat dairy products, poultry, fish, beans, animal protein selection of fish, chicken, beef, lean pork, etc.
3, control the intake of salt and lipids
High salt has been listed as the second major risk factor for cardiovascular disease, China’s nutrition guidelines recommend that Chinese residents consume 6 grams of salt per day, including about 2.3 grams of sodium chloride, while the daily 6 to 12 grams of salt intake is appropriate.
grams of salt intake is more appropriate. A low-salt diet requires not only a reduction in the intake of edible salt, but also less pickled food should be consumed. Long-term consumption of high cholesterol food can cause hyperlipoproteinemia, prompting lipid deposition and aggravating hypertension, so consumption of animal offal, brain marrow, egg yolk, fatty meat, animal fat, etc. should be reduced.
Second, reasonable exercise
Adult antihypertensive exercise is recommended: at least 3-4 times a week aerobic exercise, an average of about 40 minutes each time. Such as brisk walking, jogging, cycling, swimming, yoga, etc.. Among them, the most practical is brisk walking and jogging, ready for action. The timing of exercise should try to avoid two blood pressure peaks, one is the first few hours after waking up (early morning
6 – 9 pm) and 4 – 6 pm. Especially in the early morning, is the highest incidence of cardiovascular disease, need to avoid.
Quit smoking and drink alcohol in moderation
Nicotine and carbon monoxide in tobacco can cause damage to the endothelial cells of blood vessels, causing thickening and contraction of the blood vessel walls, raising blood pressure, and affecting the metabolism of blood lipids, eventually causing atherosclerosis of blood vessels throughout the body. Therefore, it is beneficial to quit smoking as early as possible. Although some studies have shown that drinking alcohol can reduce the incidence of cardiovascular disease, the risk of myocardial infarction and stroke within 24 hours of excessive alcohol consumption is significantly higher. Therefore, alcohol should be consumed in moderation in daily life.