1. Diet should be light: advocate a vegetarian-based diet, vegetarian way can make hypertension patients lower blood pressure. Therefore, it is advisable for hypertensive patients to have a light diet with high vitamin, high fiber, high calcium, low fat and low cholesterol. The amount of fat in the diet should be controlled at less than 25% of the total calories, and protein accounts for about 15% of the total calories. Advocate eating more coarse grains, mixed grains, fresh vegetables, fruits, soybean products, lean meat, fish, chicken and other foods, advocate vegetable oil, less lard, greasy food and white sugar, spicy, strong tea, coffee, etc. Wang Guanghai, Shandong Qianfo Mountain Hospital Emergency Center
2. Reduce the amount of salt: eating too much sodium is a causative factor of hypertension, and controlling sodium intake is good for lowering and stabilizing blood pressure. Clinical trials have shown that reducing the daily salt intake of hypertensive patients from the original 10.5 grams to 4.7-5.8 grams can lower the systolic blood pressure by an average of 4-6 mmHg. The amount of salt per person per day should not exceed 6g.
3. Weight reduction: Try to control the body mass index [BMI = weight (kg)/height (m)2] below 25. Weight reduction is beneficial to improve insulin resistance, diabetes, hyperlipidemia and left ventricular hypertrophy.
4. Quit smoking and alcohol: smoking and alcohol are risk factors for hypertension, and addiction to smoking and alcohol has the potential to increase hypertension complicating cardiovascular and cerebrovascular disease, and alcohol can also reduce the responsiveness of patients to antihypertensive drugs. Therefore, hypertensive patients are required to quit smoking and alcohol, and those who have difficulty quitting alcohol should also limit alcohol consumption.
5. Increase exercise: exercise is good for reducing weight and improving insulin resistance, improving cardiovascular adaptation and regulation, and stabilizing blood pressure levels. The better way to exercise is low or medium intensity isotonic exercise, according to age and physical condition, choose jogging or walking, generally 3-5 times a week, 30-60 minutes each time.
6. scientific drinking water: water hardness and the occurrence of hypertension is closely linked. Research has proved that hard water contains more calcium and magnesium ions, which are important regulatory substances involved in the diastolic function of vascular smooth muscle cells, if lacking, easy to make blood vessels spasm, eventually leading to an increase in blood pressure, so for hypertensive patients, try to drink hard water, such as spring water, deep well water, natural mineral water, etc..
7. antihypertensive food ① leafy vegetables: celery, chrysanthemum, amaranth, Shantou, leek, yellow cauliflower, capers, spinach, etc.; ② roots: wild rice, asparagus, radish, carrot, water chestnut, horseshoe; ③ melon, fruit: watermelon, winter melon, tomato, hawthorn, lemon, banana, fruit, red dates, mulberry, eggplant; ④ flowers, seeds, nuts: chrysanthemum, rooibos, sesame, peas, broad beans, mung beans Corn, buckwheat, peanuts, watermelon seeds, walnuts, sunflower seeds, lotus hearts; ⑤ Aquatic products: kelp, seaweed, jellyfish, sea cucumber, green vegetables, seaweed, oysters, abalone, shrimp skin, silverfish; ⑥ Animal and others: milk (skim), pig bile, cow’s yellow, honey, vinegar, soybean products, black fungus, white fungus, mushrooms.