Precautions for hypertension.
I. Reasonable diet
1, the importance of diet for hypertension.
People are food-oriented, a reasonable diet can make you not fat nor thin, cholesterol is not high nor low.
2, the diet of hypertension patients should be contraindicated.
①Carbohydrate food
Suitable food — rice, porridge, noodles, noodles, kefir, soup, taro, soft beans.
Foods that should be avoided — sweet potatoes (food that produces abdominal gas), dry beans, strong flavored cookies.
②Protein foods
Beef, lean pork, white meat and fish, eggs, milk, dairy products (whipped cream, yeast milk, ice cream, cheese), soybean products (tofu, natto, soybean flour, oiled tofu).
Foods to be avoided – foods with a lot of fat (beef, pork pate, pork ribs, whale, herring, tuna, etc., processed products (sausage).
③Fatty foods
Foods to be avoided — vegetable oil, small amount of cream, salad dressing.
Foods to be avoided – animal oil, raw lard, bacon, sardines in oil.
④Vitamin and mineral foods
Suitable foods :
Vegetables (spinach, cabbage, carrots, tomatoes, lily root, pumpkin, eggplant, cucumber).
Fruits (apples, oranges, pears, grapes, watermelon).
Seaweeds and mushrooms should be cooked before eating.
Foods to be avoided – vegetables with hard fibers (burdock, bamboo shoots, beans) stimulating vegetables (aromatic vegetables, mangosteen, mustard, green onions, mustard greens).
⑤ Other foods
Foods to be avoided – lightly spiced tea, yeast milk drinks.
Foods that should be avoided — spices (chili, curry powder) alcoholic beverages, salt-soaked foods (into vegetables, into fish roe) sauces, coffee.
3, hypertensive patients should pay attention to eating habits
① First of all, we must control the intake of energy, advocate eating complex sugars, such as starch, corn, less glucose, fructose and sucrose, this kind of sugar belongs to the monosaccharide, easy to cause elevated blood lipids.
② Limit the intake of fat. When cooking, use vegetable oil, can eat more sea fish, sea fish contains unsaturated fatty acids, can make cholesterol oxidation, thus reducing plasma cholesterol, can also prolong platelet coagulation, inhibit thrombosis, prevent stroke, also contains more linoleic acid, to increase the elasticity of microvascular, prevent blood vessel rupture, prevent hypertension complications have a certain role.
③ moderate intake of protein. The daily amount of protein for hypertensive patients is 1g per kilogram of body weight is appropriate. Eat fish protein 2-3 times a week, can improve vascular elasticity and permeability, increase urinary sodium excretion, thus reducing blood pressure. If hypertension combined with renal insufficiency, protein intake should be limited.
④ Eat more foods rich in potassium and calcium and low in sodium, such as potatoes, eggplant, kelp, and lettuce. Foods with high calcium content: milk, sour milk, shrimp skin. 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.
⑤ Limit salt intake: daily should be gradually reduced to less than 6g, that is, ordinary beer cover after removing the rubber pad, a flat cover of salt is about 6 g. This amount refers to the amount of salt including cooking salt and other foods containing sodium converted into the total amount of salt. Properly reduce the intake of sodium helps to lower blood pressure and reduce the retention of sodium and water in the body.
Add more fresh vegetables and fruits. Eat not less than 8 taels of fresh vegetables and 2 to 4 taels of fruits every day.
(7) appropriate to increase the intake of seafood: such as kelp, nori, seafood fish, etc.
Second, moderate exercise
The importance of exercise for hypertension: there is a saying: “When you are young, trade your health for money, when you are old, trade your exercise for health.”
Exercise can not only promote blood circulation, reduce cholesterol production, and can enhance the occurrence of muscle, bone and joint stiffness.
Exercise increases appetite, promotes bowel movement, prevents constipation, and improves sleep.
Have the habit of continuous exercise: it is best to do aerobic exercise to help.
Aerobic exercise can lower blood pressure as well as weight loss, such as walking, jogging, tai chi, cycling and swimming are all aerobic exercises.
1, the precautions to carry out exercise.
① Do not overdo or too strong too tired, to take a gradual approach to increase the amount of activity.
② Pay attention to the surrounding environment and climate: summer: avoid the sunny hours at noon; winter: pay attention to warmth, to prevent stroke.
③Wear comfortable sweat-absorbing clothes: choose cotton clothing, sports shoes, etc. is necessary.
④Choose safe places: such as parks, schools, not in the alleyway, roadside.
⑤ When exercising, do not fast to avoid hypoglycemia, it should be 2 hours after meals.
2.Exercise contraindications
① Stop exercising when you are sick or unwell.
② Not to do exercise when hungry or an hour after a meal.
③ Exercise should not be stopped immediately, to comply with the steps of the exercise program.
④ Any discomfort in exercise should be stopped.
Third, quit smoking and limit alcohol
Smoking can lead to high blood pressure. Studies have shown that after smoking a cigarette heart rate increases by 5-20 times per minute / min, systolic blood pressure increases by 10-25 mmhg. because the tobacco contains nicotine (nicotine) will excite the central nervous system and sympathetic nerves, so that the heart rate accelerates, but also prompt the adrenal glands to release a large number of catecholamines, so that small arteries contract, resulting in increased blood pressure. Nicotine will also stimulate the chemoreceptors in the blood vessels, reflexively causing an increase in blood pressure.
Long-term heavy smoking also promotes atherosclerosis of the large arteries and the gradual thickening of the intima of the small arteries, which gradually hardens the entire blood vessel. At the same time, because the smoker’s blood carbon monoxide hemoglobin content increases, thus reducing the oxygen content of the blood, so that the arterial intima is hypoxic, the oxygen content of the lipids in the arterial wall increases, accelerating the formation of atherosclerosis.
Therefore, people without hypertension can prevent the occurrence of hypertension by quitting smoking, and people with hypertension should quit smoking.
In contrast to smoking, the benefits and drawbacks of alcohol consumption on the body are controversial.
Various reports appear from time to time, some saying that drinking a small amount of alcohol is beneficial and some saying that it is harmful, but one thing that is certain is that drinking large amounts of alcohol is definitely harmful, and high concentrations of alcohol can lead to atherosclerosis and aggravate hypertension.
Fourth, the psychological balance
The psychological manifestations of hypertension patients are nervousness, irritability and emotional instability, which in turn are the triggers that make blood pressure rise.
Patients can change their behavior, cultivate good adaptability to the natural environment and society, avoid emotional excitement and excessive tension and anxiety, and be calm and composed when things go wrong.
When there is a large amount of mental stress, you should try to release it, confide in friends and relatives or encourage participation in relaxing amateur activities, pour your spirit into music or flowers, so that you can live in the best situation to maintain a stable blood pressure.