Hypertension is a common, chronic disease, which causes cardiovascular and cerebrovascular complications that seriously endanger people’s health. There is a lot to learn when it comes to the prevention and treatment of hypertension, but we can start with three meals a day, which is an easy and effective way to prevent and treat hypertension. Calorie control: Calorie control can lead to improvement of clinical symptoms such as shortness of breath and chest tightness. Advocate eating starch, standard flour, corn, millet, oats and other foods with more plant fiber to promote intestinal peristalsis and facilitate cholesterol excretion; eat less glucose, fructose and sucrose, which tend to cause elevated blood lipids. Limit fat: The intake of animal fat should be limited in the diet. Use vegetable oil in cooking, and limit cholesterol to less than 300 mg per day. You can eat more fish, sea fish contains unsaturated fatty acids, which can oxidize cholesterol, thus lowering plasma cholesterol, and also prolong platelet coagulation, inhibit thrombosis and prevent stroke. Fish also contains more linoleic acid, which has a role in enhancing the elasticity of microvessels, preventing blood vessel rupture and preventing complications of hypertension. Protein in moderation: In the past, emphasis was placed on a low-protein diet for hypertensive patients, but it is now believed that, unless combined with chronic renal insufficiency, there is generally no need to strictly limit protein intake. The daily amount of protein for hypertensive patients is 1 gram per kilogram of body weight is appropriate. Among them, plant protein should account for 50%, preferably with soy protein. Although soy protein has no antihypertensive effect, it can prevent the occurrence of stroke, which may be related to the composition of amino acids in soy protein. Fish protein should also be eaten two to three times a week, which can improve vascular elasticity and permeability, increase urinary sodium excretion, thus reducing blood pressure. Usually, attention should also be paid to eating more tyrosine-rich foods, such as defatted milk, yogurt, milk tofu, sea fish, etc. If there is hypertension combined with renal insufficiency, protein intake should be limited. Less salt and more calcium: Eat more potassium and calcium-rich foods such as potatoes, taro, eggplant, kelp, lettuce, winter melon, watermelon, etc., because potassium salts can promote cholesterol excretion, enhance vascular elasticity, have a diuretic effect, and help improve myocardial contractility. Foods rich in calcium include milk, sour milk, sesame paste, shrimp, green vegetables, etc., which have a protective effect on cardiovascular. Choose magnesium-rich foods, such as green leafy vegetables, millet, soba noodles, beans and soy products, magnesium salts can achieve hypotensive effect by diastolic blood vessels. Appropriate reduction of sodium intake can help lower blood pressure and reduce sodium and water retention in the body. Daily salt intake should be less than 5 grams or less than 10 ml of soy sauce. Salt or soy sauce can be added to dishes after they are cooked for flavoring purposes. You can also stir-fry the dish first and then dip it in salt or soy sauce for consumption. Attention should also be paid to the amount of sodium in food, for example, hanging noodles contain more sodium. When steaming steamed buns, avoid using alkali and use yeast to make the noodles instead. Available salt substitutes such as unsalted soy sauce are beneficial to patients with hypertension. Eat more fruits and vegetables: Eat more fresh green vegetables and fruits, which are good for improving heart muscle function and blood circulation, promoting cholesterol excretion and preventing the development of hypertension. Eat less broth, because broth contains increased nitrogen leachate, which can promote the increase of uric acid in the body and increase the burden on the heart, liver and kidneys. Avoid foods that excite the nervous system, such as wine, strong tea, coffee, etc., especially smokers are the most harmful, should resolutely quit smoking.