Modern people are aware of the “three highs”, I am certainly not referring to the three tenors in the hall of music, but refers to the field of health, “high blood pressure, high blood pressure, and high blood sugar,” which seriously endangers people’s health. These “three highs” are often accompanied by each other, but also interrelated, not “good” connection, but each other as a helper, each other to promote the worse direction. The reasons for their occurrence, in addition to the genetic traits that we cannot change at present, are mostly closely related to poor lifestyle. The so-called “good” or “bad” lifestyle, there is no absolute boundary, and the benevolent, the wise, each have their own understanding; but there is still an accepted general way. This “good” or “healthy” lifestyle is a reasonable measure for all people to maintain health and treat disease. It is even more important for those who have increased blood pressure. Let’s look at a set of data for a hypertensive patient who is overweight, has an excess of salt, is a smoker, an alcoholic, and is not moving much. If he reduces his body weight by 5-10 kg, his systolic blood pressure (high pressure) will drop by 5-20 mmHg; by controlling salt to within 6 grams per day, he can lower his systolic blood pressure by 2-8 mmHg, and by proper activity, he can also lower his blood pressure by 4- This set of data gives us a vivid example and actually introduces a healthy lifestyle that includes the following aspects: weight control; reasonable diet structure; appropriate exercise; and smoking cessation and alcohol restriction. Let’s talk about it properly below. Weight loss. The health benefits of maintaining a more desirable weight are enormous. A 10% weight loss in obese hypertensive patients can lead to improvements in insulin resistance, diabetes, hyperlipidemia, or even left ventricular hypertrophy. So how is weight judged? A more accurate way is to use the body mass index (BMI), which is calculated as “Body mass index (BMl) = patient’s weight (kg) ÷ height (m) squared m2”. A BMI between 20-25 is normal, between 25-30 is overweight, and above 30 is obese. We generally recommend maintaining a body mass index of 24 or less as the ideal weight. Without going into details about how to lose weight, the main thing is to reduce calorie intake (reduce fat and carbohydrate intake, not to emphasize the restriction of protein intake), in addition to increasing exercise to burn excess calories. In short, “eat in moderation and be moderately active”. A proper diet structure. The traditional Eastern and Mediterranean diets are highly recommended for cardiac rehabilitation in the United States. Mainly because these two structures have more crude fiber intake, more vegetables and fruits, more fish protein intake, less fat intake, less salt intake and several other aspects. The reason why the world promotes the Mediterranean diet is because they have a low incidence of heart disease, which is related to the use of deep-sea fish (of high quality protein); and China also has the lowest incidence of heart disease in the Zhoushan Islands, which is also related to the high intake of fish. Studies have shown that people who eat fish more than four times a week have about 28% less coronary heart disease compared to those who eat the least amount of fish. At present, it is recommended that protein accounts for 15% of the total calories, animal protein accounts for 20%, mainly high-quality protein, the quality of protein in order: milk, eggs, fish, shrimp, chicken, duck, pig, beef, lamb, vegetable protein (of which beans are the best). Next is to reduce the intake of fat, control fat accounted for less than 25% of the total calories. Most patients with hypertension are already aware of the need to limit salt. The World Health Organization recommends that salt (nasal salt) intake should not exceed 6 grams per person per day. What is the concept? If residents in the north reduce their daily salt consumption by half and residents in the south by 1/3, the target is basically met. 80% of our salt comes from cooking and pickled products, which should be reduced appropriately. Eat more vegetables and fruits. Vegetarians have lower blood pressure than meat eaters, which is related to the combined effect of fruits, vegetables, crude fiber, and low fat. Supplement with the right amount of potassium and calcium. Some studies have shown that supplementation with potassium, magnesium, and calcium can help lower blood pressure; appropriate supplements of leafy greens, fresh milk, and soy products are available. Limit alcohol consumption. According to the current Chinese guidelines for the prevention and treatment of hypertension, because the amount of alcohol consumed is linearly correlated with blood pressure levels, and blood pressure is higher when more alcohol is consumed, it is advocated that hypertensive patients should abstain from alcohol, and if they have to drink, a small amount is recommended. -500 ml; or white wine less than 25-50 ml; women should be reduced by half.