The precautions for hypertension include the following points: (1) Reasonable diet; (2) moderate exercise; (3) Quit smoking and limit alcohol; (4) psychological balance; (5) self-management; (6) See a doctor on time.

First of all, a reasonable diet

1. The importance of diet to hypertension: Food is the most important thing for people. A reasonable diet can make you neither fat nor thin, and your cholesterol is neither high nor low.

2. The diet of patients with hypertension should be taboo:

(1) carbohydrate food:

Suitable for food-rice, porridge, noodles, noodles, Ge Fen, soup, taro and soft beans.

Foods that should be avoided-sweet potatoes (food that produces abdominal qi), dried beans, and biscuits with strong flavor.

② protein food-beef, lean pork, white meat fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese), bean products (tofu, natto, bean powder, oily tofu).

Foods to avoid-high-fat foods (pork belly, ribs, whales, herring, tuna, etc. of cattle and pigs. And processed products (sausages).

③ high-fat food

Suitable for food-vegetable oil, a little cream, salad dressing.

Foods to avoid-animal oil, lard, bacon, sardines soaked in oil.

④ Vitamins and mineral foods

Suitable food-vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkins, eggplant and cucumbers) and fruits (apples, oranges, pears, grapes and watermelons).

Seaweed and fungi should be cooked before eating.

Foods to avoid-vegetables containing hard fiber (burdock, bamboo shoots, beans)

Highly irritating vegetables (spicy vegetables, mangoes, mustard greens, onions, mustard greens)

⑤ Other foods

Suitable for food-light fragrant tea, yeast milk beverage

Foods to avoid-spices (Chili, curry powder)

Alcoholic beverages, salted food (adult vegetables, adult fish eggs)

Kimchi, coffee

Three Dietary Habits that Patients with Hypertension Should Pay Attention to

First of all, we should control energy intake, advocate eating complex sugars, such as starch and corn, and eat less glucose, fructose and sucrose. These sugars are monosaccharides, which are easy to cause hyperlipidemia.

② Limit the intake of fat. Choose vegetable oil when cooking, and you can eat more marine fish. Marine fish contains unsaturated fatty acids, which can oxidize cholesterol, thus reducing plasma cholesterol, prolonging platelet aggregation, inhibiting thrombosis and preventing stroke, and contains more linoleic acid, which has a certain effect on increasing microvascular elasticity, preventing vascular rupture and preventing hypertension complications.

③ Appropriate intake of protein. The daily protein of patients with hypertension is per kilogram of body weight1g. Eating fish protein 2-3 times a week can improve blood vessel elasticity and permeability, increase urinary sodium excretion, and thus lower blood pressure. If hypertension is complicated with renal insufficiency, the intake of protein should be limited.

④ Eat more foods rich in potassium and calcium but low in sodium, such as potatoes, eggplant, kelp and lettuce. Foods with high calcium content: milk, yogurt and shrimp skin. Eat less broth, because the increase of nitrogen-containing extract in broth can promote the increase of uric acid in the body and increase the burden on the heart, liver and kidney.

⑤ Limit the salt intake: it should be gradually reduced to less than 6g every day, that is, after the rubber pad is removed from the ordinary beer lid, the salt in a flat lid is about 6g. This amount refers to the amount of salt, including the total amount of sodium converted into salt in edible salt and other foods. Proper reduction of sodium intake is helpful to lower blood pressure and reduce the retention of sodium and water in the body.

6. Lots of fresh vegetables and fruits. Eat no less than 8 Liang of fresh vegetables and 2 to 4 Liang of fruits every day.

⑦ Appropriately increase the intake of seafood: such as kelp, laver, seafood fish, etc.

Second, moderate exercise.

The importance of exercise to hypertension: There is a saying: "You can exchange health for money when you are young, and you can exchange health with exercise when you are old." Exercise can not only promote blood circulation, reduce cholesterol production, but also enhance the stiffness of muscles, bones and joints. Exercise can increase appetite, promote gastrointestinal peristalsis, prevent constipation and improve sleep. Have the habit of continuous exercise: it is best to do aerobic exercise to assist. Aerobic exercise can lower blood pressure and lose weight, such as walking, jogging, Tai Ji Chuan, cycling and swimming.

1, exercise precautions:

(1) don't be too strong or too tired, take a step-by-step way to increase the amount of activity.

2 pay attention to the surrounding environment and climate: summer: avoid the time when the sun shines at noon; Winter: Keep warm to prevent stroke.

Wear comfortable and sweat-absorbent clothes: Choose cotton fabrics and sports shoes.

④ Choose safe places: such as parks and schools, not in the driveway or roadside.

⑤ When exercising, don't eat on an empty stomach to avoid hypoglycemia. It should be 2 hours after dinner.

2, the taboo of sports.

Stop exercising when you are sick or uncomfortable.

② It is not advisable to exercise when you are hungry or one hour after a meal.

(3) Don't stop immediately during the exercise, and follow the steps of the exercise plan.

(4) If you feel uncomfortable during exercise, stop immediately.

Quit smoking and limit alcohol.

Smoking can lead to high blood pressure. Studies have proved that after smoking a cigarette, the heart rate increases by 5 per minute.

-20 beats/min, systolic blood pressure increased 10-25mmhg. Why is this? Because nicotine contained in tobacco leaves will excite the central nervous system and sympathetic nerve, make the heart rate faster, and at the same time, it will also prompt the adrenal gland to release a large amount of catecholamine, which will make the arterioles contract and lead to an increase in blood pressure. Nicotine also stimulates chemoreceptors in blood vessels, which reflexively leads to an increase in blood pressure. Long-term heavy smoking will also promote atherosclerosis of the aorta, and the intima of the arteriole will gradually thicken, which will gradually harden the whole blood vessel. At the same time, because the content of carbon monoxide hemoglobin in smokers' blood increases, the oxygen content in blood decreases, the intima of arteries is anoxic, and the oxygen content of arterial wall fat increases, which accelerates the formation of atherosclerosis. Therefore, quitting smoking for people without hypertension can prevent the occurrence of hypertension, and people with hypertension should quit smoking more.

Compared with smoking, the advantages and disadvantages of drinking alcohol are controversial. From time to time, there are various reports, some say that a small amount of drinking is beneficial and some say it is harmful, but one thing is certain, a large amount of drinking is definitely harmful, and high concentration of alcohol will lead to arteriosclerosis and aggravate high blood pressure.

Fourth, psychological balance.

The psychological manifestations of patients with hypertension are nervousness, irritability and emotional instability, which are the causes of high blood pressure. Patients can cultivate good adaptability to the natural environment and society by changing their own behavior, avoid emotional excitement and excessive tension and anxiety, and be calm when things go wrong; When you have a lot of mental stress, you should find ways to release it, talk to your relatives and friends or encourage you to take part in relaxing extracurricular activities, and devote your spirit to music or flowers to keep you in the best state, so as to keep your blood pressure stable.

Verb (short for verb) manages itself.

1, measure blood pressure regularly at least once every 1-2 weeks.

2. The treatment of hypertension should adhere to the "three hearts", namely confidence, determination and perseverance. Only in this way can we prevent or delay the damage to important organs of the body.

3. Take antihypertensive drugs regularly. If you don't reduce or stop taking medicine at will, you can adjust it under the guidance of a doctor and combine your current condition to prevent blood pressure from rebounding.

If possible, you can bring your own sphygmomanometer and learn to measure your blood pressure yourself.

Besides taking proper medicine, we should also pay attention to the combination of work and rest, pay attention to diet, exercise properly, keep emotional stability and get enough sleep.

See a doctor on time.

① After taking the medicine, the blood pressure rises or falls too low, and the blood pressure fluctuates greatly. ③ If you have dizziness, nausea and vomiting, blurred vision, hemiplegia, aphasia, disturbance of consciousness, dyspnea, limb weakness and other symptoms, you should go to the hospital immediately. In case of critical illness, please call the emergency center at 120.

Diet therapy for hypertension

1. hawthorn porridge

30-40g of raw hawthorn, 0/00g of japonica rice/kloc-and 0/0g of sugar/kloc-.

First, stir-fry hawthorn in a casserole into thick juice, then remove the residue, and then add japonica rice and sugar to cook porridge.

Usage can be taken as a snack between meals, not on an empty stomach, with 7 ~ 10 days as a course of treatment.

Has effects in invigorating spleen, regulating stomach, promoting digestion, resolving food stagnation, and removing blood stasis. It is suitable for hypertension, coronary heart disease, angina pectoris, hyperlipidemia, dyspepsia, abdominal pain, diarrhea and dyspepsia in children.

2. Ren Tao porridge

Raw materials: peach kernel 10 ~ 15g, japonica rice 50 ~ 100g.

First, pound the peach kernel into mud, add water to grind juice to remove residue, and cook it with japonica rice into porridge.

Usage: 65438+ 0 times a day, 5 ~ 7 days as a course of treatment.

Efficacy: promoting blood circulation and dredging channels, resolving phlegm and relieving pain. Suitable for hypertension, coronary heart disease, angina pectoris, etc.

Avoid excessive dosage; Pregnant women and people with loose stools should not take it.

3. carrot porridge

Raw materials: fresh carrots and japonica rice.

Production: Wash and chop carrots, put them in the pot with japonica rice, add appropriate amount of water and cook until the rice is thick.

Use hot food for breakfast and dinner. This kind of porridge tastes sweet and easy to deteriorate. It needs to be cooked and eaten now, not cooked for a long time.

Efficacy: invigorating spleen and stomach, lowering qi and relieving depression, improving eyesight, lowering blood pressure and diuresis. It is suitable for hypertension, dyspepsia, chronic dysentery, night blindness, rickets in children, malnutrition, etc.

4 corn cake

The raw materials are 450g of new corn flour, 200g of brown sugar, 4g of edible alkali, 5g of cooked lard/kloc-0, 50g of fermented noodles.

Production: Mix baking powder and corn flour with appropriate amount of water to form dough, and then ferment. After fermentation, add the above other raw materials and knead them evenly, then cover them with a wet cloth and simmer for one hour. Knead the dough repeatedly, put the whole piece into a steamer and knead it flat, and steam it for about 25 minutes on high fire. After coming out of the cage and cooling slightly, cut it into blocks or diamonds with a knife and eat it at will.

Has the effect of regulating appetite, and is suitable for hypertension, hemoptysis and other diseases.

5 sago (kiwi) porridge

Raw materials: sago100g, kiwi fruit 200g, sugar100g.

Soak that washed sago for 30 minute, draining, peeling kiwi fruit, and cutting into soybean-sized dice with a knife; Bring the sago to the boil, turn to medium heat after the water is boiled, and put other raw materials into the pot and cook it slightly.

It has the effects of nourishing, strengthening body constitution, relieving fever and quenching thirst, and is suitable for middle-aged and elderly people suffering from diseases such as hypertension and hepatitis.

6. Tibetan peanuts

The raw materials are lotus root 1 kg, peanut 200-300 g, and proper amount of sugar.

Cut one end of the lotus root node and pour in peanuts. After filling, fix the cut lotus root at the incision with a bamboo stick, put it in a pot and soak it in cold water. Cook for 2 hours on medium heat until the lotus root is crisp and cooked, and then squeeze 2 bowls of juice. When eating, cut into thick slices with a knife twice a day, accompanied by sugar.

Has the effects of invigorating spleen, moistening lung, stopping bleeding and resolving phlegm, and is suitable for hypertension and cardiovascular diseases.

Dietary methods of patients with hypertension;

1. sangcan

Diet arrangements should be less and more meals to avoid overeating; Patients with hypertension are often obese and must eat low-calorie food. The total heat should be controlled at about 8.36 megajoules per day. Daily staple food150-250g, with animal protein and plant protein accounting for 50% and 50% respectively. Hypertensive patients without nephropathy or gout can eat more soybeans, peanuts, black fungus or tremella and fruits. Dinner should be light and light, too much greasy food can induce stroke. Edible oil should be vegetable oil containing vitamin E and linoleic acid; There is no candy. Eat more high-cellulose foods, such as bamboo shoots, green vegetables, Chinese cabbage, wax gourd, tomato, eggplant, bean sprouts, jellyfish, kelp, onions, and a small amount of fish, shrimp, poultry meat, skim milk powder, egg white and so on.

2. Low salt

The amount of salt per person per day should be strictly controlled at 2-5 grams, that is, about one spoonful. The amount of salt should also be subtracted from the sodium contained in the boiled soy sauce. 3 ml of soy sauce is equivalent to 1 g of salt. Salted vegetables (sauces), fermented bean curd, bacon (eggs), pickled products, clam shells, dried shrimps, preserved eggs, chrysanthemums, grass heads, water spinach and other vegetables are all high in sodium, so we should try to eat less or not.

3. High potassium

Foods rich in potassium can resist sodium-induced hypertension and vascular injury, and can often "show their faces" in recipes. This kind of food includes beans, mushrooms, black dates, almonds, walnuts, peanuts, potatoes, bamboo shoots, lean meat, fish and poultry, root vegetables such as amaranth, rape and green onions, and fruits such as bananas, dates, peaches and oranges. Fish No matter what kind of hypertension patients, fish is the first choice, because epidemiological survey found that people who eat fish once a week have significantly lower heart disease mortality than those who don't eat fish.

5. Fruits and vegetables

The human body needs B vitamins and vitamin C every day, and it can be satisfied by eating more fresh vegetables and fruits. Some people argue that eating 1-2 apples a day is good for health, and fruits can also supplement calcium, potassium, iron and magnesium.

Calcium supplement

Some people let hypertensive patients take 1 g calcium every day, and after 8 weeks, they found that their blood pressure dropped. Therefore, we should eat more foods rich in calcium, such as soybeans, sunflower seeds, walnuts, milk, peanuts, fish and shrimp, red dates, fresh potherb mustard, garlic sprouts, seaweed and so on.

7. Iron supplementation

It is found that the plasma iron in elderly hypertensive patients is lower than normal, so eating more iron-rich foods, such as peas and fungus, can not only lower blood pressure, but also prevent anemia in the elderly.

drink water

Natural mineral water contains essential trace elements such as lithium, strontium, zinc, selenium and iodine. After boiling, calcium, magnesium, iron and zinc beneficial to human body will be obviously reduced due to precipitation, so it is suitable for drinking raw water that meets the standard. Tea contains tea polyphenols, and the content of green tea is higher than that of black tea. It can prevent the oxidation of vitamin C, help the utilization of vitamin C in the body and eliminate harmful chromium ions. In addition, it also contains trace elements such as potassium, calcium, magnesium, zinc and fluorine. Therefore, brewing 4-6 grams of tea every day (equivalent to 2-3 cups of tea bags) is beneficial to the human body for a long time.

The above dietary principles will be beneficial to health if patients with hypertension can implement and persevere.

9. Scientific diet controls blood pressure.

Although essential hypertension cannot be cured, it can be effectively controlled. A reasonable diet helps to keep blood pressure stable. A reasonable diet refers to a diet with high cellulose, low salt and low fat, and should eat more fruits, vegetables and grains.

First of all, you can use salt-free condiments to make food more delicious and eat less processed foods, because these foods contain more sodium and salt.

Secondly, caffeine contained in some drinks such as cola can raise blood pressure for a period of time, while drinking a small amount of red wine every day, such as a glass a day, can lower blood pressure, but excessive drinking will aggravate high blood pressure.

In addition, the researchers found that vitamins and trace elements also help to lower blood pressure. I suggest you eat more fresh vegetables and fruits, such as potassium in bananas, which will help lower blood pressure. Studies have also proved that daily intake of 800 mg of calcium and 300 mg of magnesium is beneficial to the treatment of hypertension. Many kinds of rapeseed, nuts, soybeans, peas and dark vegetables are rich in calcium and magnesium.