First, a reasonable diet
1. The importance of diet to high blood pressure: 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. Diet taboos for patients with hypertension:
① Carbohydrate food:
Suitable food-rice, porridge, noodles, noodles, Ge Fen, soup, taro and soft beans.
foods that should be avoided-sweet potatoes (food that produces abdominal gas), dried beans, and biscuits with strong flavor.
② protein foods-beef, lean pork, white meat fish, eggs, milk, dairy products (whipped cream, yeast milk, ice cream, cheese) and soybean products (tofu, natto, soybean powder, oily tofu)
Foods that should be avoided-fatty foods (pork belly and pork ribs of cattle and pigs). Salad dressing
foods that should be avoided-animal oil, pig oil, bacon and sardines soaked in oil
④ vitamins and mineral foods
suitable foods-vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkins, eggplant and cucumbers) fruits (apples, oranges, pears and grapes)
foods to avoid-vegetables with hard fiber (burdock, bamboo shoots, beans)
vegetables with strong irritation (spicy vegetables, mangosteen, mustard greens, onions, mustard greens)
3 Dietary habits that hypertensive patients should pay attention to
① First, we should control energy intake and advocate eating complex sugars, such as starch and corn.
② limit the intake of fat. When cooking, choose vegetable oil, you can eat more marine fish. Marine fish contains unsaturated fatty acids, which can oxidize cholesterol, thereby reducing plasma cholesterol, prolong platelet aggregation, inhibit thrombosis, prevent stroke, and contain more linoleic acid, which has a certain effect on increasing the elasticity of microvessels, preventing vascular rupture and preventing hypertension complications.
③ moderate intake of protein. The daily protein for hypertensive patients is 1g per kilogram of body weight. Eating fish protein 2-3 times a week can improve blood vessel elasticity and permeability, increase urine 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, 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 per 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 cooking salt and other foods. Proper reduction of sodium intake is helpful to lower blood pressure and reduce sodium and water retention in the body.
⑥ plenty 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 and marine fish.
moderate exercise
such as walking, jogging, Tai Ji Chuan, cycling and swimming are all aerobic exercises.
3. Quit smoking and limit alcohol
Smoking can lead to high blood pressure. 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 drinking a small amount of alcohol is beneficial, others say it is harmful, but one thing is certain, drinking a lot of alcohol is definitely harmful, and high concentration of alcohol will lead to arteriosclerosis and aggravate high blood pressure.
Four Psychological Balances
The psychological manifestations of patients with hypertension are nervousness, irritability and emotional instability, which are the inducement to increase 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 and calm when things happen; When you have great mental stress, you should try to release it, pour out to your friends and relatives or encourage you to take part in relaxing and enjoyable extracurricular activities, pour your spirit into music or flowers, so that you can live in the best state, thus maintaining stable blood pressure.
5. Self-management
1. Measure blood pressure regularly, at least once every 1-2 weeks
2. Treat hypertension with "three hearts", that is, 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, and do not reduce or stop taking them at will, but add them under the guidance of doctors and according to the current condition. You can bring your own sphygmomanometer and learn to test your own blood pressure
5. Besides taking appropriate drugs, you should also pay attention to combining work and rest, paying attention to diet, exercising properly, keeping your mood stable and getting enough sleep.
6. The blood pressure of the elderly should not be rushed, and the blood pressure should be controlled at 14-159mmhg to reduce the occurrence of cardiovascular and cerebrovascular complications.
7. Prevention of postural hypotension for the elderly and those who take norepinephrine nerve endings blocking drugs
8. There is no need to strictly prohibit sexual life: pay attention to the following situations: 1. Don't have sex immediately after the event; 2. Prohibit sexual life after drinking; 3. Stop sexual life if you feel dizzy, chest tightness and other discomfort, and seek medical advice in time.
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 You should go to the hospital immediately if you have dizziness, nausea and vomiting, blurred vision, hemiplegia, aphasia, disturbance of consciousness, dyspnea and limb fatigue. In case of critical illness, please call 12 Emergency Center.