Hypertension is a lifestyle disease. A sensible diet not only prevents hypertension from occurring, but also lowers blood pressure and reduces complications. Then how to prevent and control hypertension through a reasonable diet? Low salt Research has found that high salt intake can cause blood pressure to rise, and a low salt diet can lower blood pressure. How much salt should a normal adult consume every day? According to the dietary characteristics of Chinese residents, the Chinese Hypertension League suggests that a healthy adult’s intake of salt (including the amount of salt in soy sauce and other foods) should be no more than 6 grams a day. We can reduce salt intake through the following measures: 1, first of all, we must consciously correct the taste is too salty and excessive addition of salt and soy sauce bad habits, the daily salt intake to take total control, the use of salt-limiting spoons and other measuring tools, if not, available an ordinary beer bottle cap to remove the rubber pad, flat filled with a cap, that is, the equivalent of 5 grams to 6 grams of salt amount; 2, accustomed to salty taste of the people can be put in a small amount of vinegar in the cooking of the dishes to Improve the fresh flavor of the dishes, help yourself to adapt to less salt food. Vinegar has the role of helping to lower blood pressure and lipids, prevent arteriosclerosis, moisturize the skin, anti-aging; 3, in cooking dishes, it should be noted that if you add sugar will mask the salty taste, so you can not rely on taste to determine whether the salt is too much, you should use the measuring device is more accurate; 4, pay attention to reduce the intake of sauces, pickled foods and other salty foods; 5, try not to drink vegetable broth, salt is soluble in water, vegetable broth in the salt content is high; dishes nine Mature or put salt before the pot, so that the salt put less food will also have a taste; 6, in the attention to reduce salt intake at the same time should pay attention to the amount of sodium in the food, MSG contains a certain amount of sodium, should be less; noodles contain more sodium, should be eaten sparingly. Steamed buns should be avoided with alkali, switch to yeast. Usually available salt substitutes such as salt-free soy sauce. Low fat, high blood fat and obesity are closely related to the occurrence and development of hypertension. Therefore, the daily diet should be low-fat diet, eat less fat-containing foods, such as: fatty meat, lard and animal offal. Eating too much will lead to excessive fat and cholesterol content in the body, which is very unfavorable to the prevention and control of high blood pressure. We can adopt the following healthy behaviors: 1. Eat more green vegetables and fresh fruits, which are good for myocardial metabolism and promote the excretion of cholesterol; 2. Reduce the intake of animal fats, use vegetable oils in cooking, and the total amount of animal oils and vegetable oils ingested per day should not be more than 1 tael. Less fried food and animal offal; 3, appropriate consumption of high-fiber food, meal preparation to coarse and fine mix, promote the consumption of corn, millet, oats, brown rice, whole wheat, less sugar and sweets. All day intake of staple foods (rice, steamed bread, cakes, porridge, etc.) 3-6 two; 4, you can eat more sea fish, can reduce blood cholesterol, it is recommended to eat fish 1-2 times a week. Supplemental potassium Eat more foods rich in potassium and low in sodium. Potassium can counteract the harmful effects of salt in raising blood pressure and damaging blood vessels, and also has an independent role in preventing strokes. Salt restriction + potassium supplementation is more effective than salt restriction alone in preventing and treating high blood pressure and stroke (of course, those who need to restrict potassium in combination with renal insufficiency and other disorders should consult their attending physician). Foods containing more potassium, such as: kelp, nori, fungus, yam, potatoes, fish, tomatoes, mushrooms, black dates, beans, almonds, walnuts, potatoes, peanuts, bamboo shoots, fish, lean meat, poultry, root vegetables such as amaranth, greens and scallions, fruits such as bananas, peaches, oranges, etc., are also rich in potassium. Calcium and Magnesium Calcium not only maintains the strength of bones, soft tissues also need it. Calcium-rich foods are good for controlling blood pressure. Calcium-rich foods include dairy products. Sunflower seeds, soybeans, peanuts, walnuts, fish and shrimp, red dates, garlic, kelp, seaweed, etc. are also important. Magnesium-rich foods such as beans and soy products, millet, fish, buckwheat noodles, nuts, green leafy vegetables, peanut butter and yogurt, etc., pay attention to magnesium supplementation to help control blood pressure.