Healthy lifestyle for hypertensive patients (the four cornerstones of health): reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance.
The first cornerstone, reasonable diet, is the recipe: one, two, three, four, five, red, yellow, green, white and black.
A bag of milk every day. Milk contains 100-120 mg of calcium per 100 grams, each bag of commercially available milk contains about 240-280 mg of calcium, and is easily absorbed by the body, is the most ideal source of calcium.
Second, 250 grams of carbohydrates. Equivalent to 300 grams to 400 grams of staple foods, adjusting staple foods can adjust weight.
Three, three portions of high protein. Animal protein to fish protein is good, vegetable protein to soy is best. One = one or two lean meat = one egg = two fish and shrimp = three chicken and duck = half two soybeans
Four, four words Coarse and fine – coarse food Not sweet and not salty – low salt Three, four, five meals – more meals Seven or eight minutes full – -less meals
Five, 500 grams of vegetables and fruits. Provide all the vitamins and trace elements that your body needs to maintain balanced nutrition and good health.
Red, yellow, green, white and black
Red: a tomato every day, a small amount of red wine: 〈50-100 ml / day. Wine: a small amount is a friend, more than the culprit!
Yellow: red and yellow vegetables – supplemented with vitamin A and calcium, carrots, watermelon, sweet potatoes, old corn, pumpkin, red peppers.
Green: Green tea, contains anti-oxidant free radicals and reduces aging. Reduces tumors, reduces atherosclerosis.
White: oat flour, oatmeal. A bowl of oatmeal every day, healthy to old age without worry.
Black: black fungus, black fungus contains 185 mg of iron per 100 grams, which is the most iron content among various meat and vegetable foods.
Black fungus has anti-thrombotic, lowering blood lipids, softening blood vessels and reducing the occurrence of cardiovascular disease.
The second cornerstone, moderate exercise
Life is exercise Walking is the best exercise in the world
(1) Walking is especially suitable for middle-aged and elderly people, and walking can effectively prevent diabetes.
(2) Walking can make fat reduction, obese people lose weight.
(3) Walking can make the nervous system function, especially balance function, improve, walking can change the thinking, make the mood become pleasant.
The third major cornerstone, quit smoking and limit alcohol
Every 6 seconds in the world there is a person due to smoking and “the soul of smoke”. If you can’t quit smoking, do not exceed 5 cigarettes / day. Drinking alcohol in moderation is good for the body, but we must pay attention to: first, to drink low alcohol. Second, the amount should be controlled. Third, do not drink alcohol on an empty stomach, and do not drink with carbonated beverages.
The fourth cornerstone, mental balance
Mental health “three happy”: helpers; happy with what they know; their own happiness!
Adhere to the twelve words year-round, can make high blood pressure reduced by 55%, brain failure, coronary heart disease reduced by 75%, diabetes reduced by 50%, tumors reduced by 1/3, the average life expectancy extended by more than 10 years.
The best doctor is yourself, the best medicine is time.
The best mood is serenity, and the best exercise is walking.