Hypertension is a common chronic disease and an important risk factor for cardiovascular disease, and we usually define a systolic blood pressure ≥ 140 mmHg or diastolic blood pressure ≥ 90 mmHg as hypertension. Effective long-term control of blood pressure can prevent damage to target organs such as the heart, brain and kidney, which depends on standardized medication and a healthy diet and lifestyle. I will discuss how to eat and drink for people with hypertension. How to maintain a healthy lifestyle? Let me tell you all about it! First, dietary considerations 1, low-salt diet Salt is sodium chloride, excessive intake that plays a key role in the pathogenesis of elevated blood pressure. Some studies have shown that dietary sodium restriction can slow the increase in blood pressure with age, thereby reducing the risk of stroke, myocardial infarction, kidney damage and many other diseases. We recommend a daily sodium intake of no more than 3g for people with hypertension, how to do this requires understanding several issues? (1) Which foods are high in sodium? Processed foods are high in sodium, usually canned, boxed, and bottled foods, and often contain large amounts of sodium even if they don’t taste salty. Some sweet foods also contain large amounts of sodium, which requires us to check the nutrition factsheet on the packaging to clarify sodium intake. These foods include: canned soups, instant noodles, seasoned sauces, smoked and pickled foods, etc. (2) How to reduce sodium intake? Try to eat less of the above-mentioned processed foods with high sodium content and buy fresh fruits and vegetables and meat instead of prepared processed foods or frozen meals. If dining out is unavoidable, go to fast food restaurants less often, and you can explain to the waiter to add less salt, soy sauce and other seasonings. Low sodium diet will make the taste of food decline, but the human taste buds will gradually get used to low sodium food, which is a process that requires slow adaptation. 2, low-fat diet Patients with hypertension should pay attention to a low-fat diet and avoid high-fat, high-cholesterol foods. Choose to eat more fruits, vegetables and low-fat dairy products, and less meat, sweets and refined cereals. Try to choose coarse grains (such as oats, buckwheat rice, soybeans, sweet potatoes, etc.), high-quality protein (such as fish, poultry and dairy products) mainly. The choice of edible oils try to use vegetable oils, such as peanut oil, olive oil, soybean oil. 3, high fiber diet Dietary fiber is mainly found in fruits and vegetables and cereals, adequate amounts of dietary fiber can help lower cholesterol and control blood sugar, and therefore can reduce the risk of heart disease, stroke and type 2 diabetes. People with hypertension should eat more fruits and vegetables and coarse grains with high dietary fiber. Second, lifestyle considerations. In addition to paying attention to diet, patients with hypertension need to have other healthy lifestyles in their lives, including: 1. Quit smoking and limit alcohol. 2.Lose weight when you are overweight. 3, exercise for at least 30 minutes daily on most days of the week. 4, regular work and rest, no late nights. In short, people with hypertension should eat a low-salt, low-fat, high-fiber diet and pay attention to healthy lifestyle habits. This can be difficult for many people to do. If you want to improve your lifestyle, you can start with what you think are the simplest changes. You can set a specific and realistic goal for yourself and then work hard to achieve it, accumulating good habits little by little and sticking to them to the end.