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How to effectively control hypertension?
Hypertension is a relatively high-incidence disease at present, especially among middle-aged and elderly people. Almost 60% or 70% of them have hypertension. When it comes to hypertension, people may think it is not terrible. After all, it won't kill people for a while, but when high blood attacks, it may lead to cerebral hemorrhage, which can kill people in an instant. Therefore, hypertension must be prevented and controlled well.

1, how to prevent and treat hypertension

low-salt

Studies have proved that salt intake is proportional to the increase of blood pressure; Strict salt restriction can effectively lower blood pressure; And reduce the incidence of stroke and coronary heart disease.

China Nutrition Society recommends that the daily sodium intake of healthy adults should not exceed 6 grams, and that of patients with hypertension should not exceed 3 grams.

In diet, increasing potassium intake appropriately without increasing sodium intake can also achieve antihypertensive effect. At present, the high-potassium and low-sodium salt sold in the market is designed and produced for this purpose.

Appropriate: 1, use the flavor of vegetables to flavor, such as cooking green peppers, tomatoes, onions, mushrooms, etc. with light food; 2. Potassium-rich and low-sodium salt is used instead of common sodium salt, but it should be used with caution for patients with renal insufficiency to prevent the increase of blood potassium.

Avoid: 1, try to avoid eating high-salt foods and condiments, such as mustard tuber, pickles, yellow sauce, pickles, bacon, hot sauce, etc. 2. Eat less salted and smoked foods, such as salted fish, bacon, ham, sauced duck, braised pork, etc. Most of them are salty in taste and high in sodium.

low-fat

Oil, protein and sugar are the three major nutrients that supply human body with calories. If these three foods are eaten too much and exceed the consumption required by human body, the excess will be converted into fat and accumulated, and the weight will increase over time, resulting in obesity.

Oils and fats are divided into saturated fats and unsaturated fats, which contain saturated fatty acids and unsaturated fatty acids respectively. Unsaturated fatty acids can lower cholesterol and are good for your health. Saturated fatty acids are harmful, and excessive intake will cause obesity and dyslipidemia.

Appropriate: 1, appropriate amount of olive oil. Olive oil is rich in monounsaturated fatty acids, and patients with hypertension can choose olive oil in moderation. Olive oil can be used as cold salad or stir-fry, and the oil temperature is below 150℃. 2. High-quality protein sources with low fat and cholesterol: skim milk, egg white, fish, peeled chicken and duck meat, lean meat, bean products, etc. High-quality fat: peanuts, pine nuts and other nuts, deep-sea fish, all contain polyunsaturated fatty acids. Eating in moderation is beneficial to cardiovascular health. It is recommended to eat a handful every day.

Avoid: 1, reduce the intake of animal food and animal oil. Saturated fatty acids mainly exist in fat meat and animal viscera. Foods with high cholesterol mainly include animal viscera, crab roe, roe, egg yolk, squid and so on. 2. Reduce trans fatty acid intake. The main sources of trans fatty acids are foods containing margarine, including all kinds of western-style cakes, chocolate pies, coffee companions, fast food and crispy snacks. Unsaturated fatty acids will form trans fatty acids after high temperature or repeated heating, which is harmful to health.

balanced nutrition

1. Appropriate supplementation of protein: Insufficient intake of protein will affect the metabolism of vascular cells, which will aggravate the aging of blood vessels, lose elasticity and become brittle, and accelerate the formation of hypertension and arteriosclerosis. And moderate intake of protein can strengthen blood vessels.

Second, increase fresh vegetables and fruits in moderation: eating more vegetables and fruits is conducive to controlling blood pressure. The main reasons are:

① Vegetables and fruits are high in potassium, which can promote the discharge of sodium;

② It helps to reduce the risk of total energy exceeding the standard and avoid obesity;

③ Increase the intake of water-soluble vitamins, especially vitamin C;

④ Increase the intake of dietary fiber, especially soluble dietary fiber.

Third, increase dietary calcium intake: a low calcium diet is likely to lead to an increase in blood pressure, and calcium intake is negatively correlated with the increase in age-related systolic blood pressure.

Appropriate: 1, foods rich in high-quality protein, low fat and low cholesterol: fat-free milk powder, egg white, fish, peeled poultry, lean meat, bean products, etc. Especially patients with hypertension should eat more fish. 2. Eat 8 Liang ~1kg of fresh vegetables and1~ 2 fruits every day. Including apples, kiwis, strawberries, pears, grapefruit and so on. 3, to ensure the intake of milk and its products, 250-500 ml of skim or low-fat milk every day.

Note: 1, fish protein is high quality protein, and fish oil contains polyunsaturated fatty acids. 2. For hypertensive patients with diabetes, under the premise of stable blood sugar control, you can choose low-sugar or medium-sugar fruits, and eat about 200 grams a day for meals. 3. Those who are lactose intolerant can try yogurt or lactose-free milk powder. Some patients need to choose calcium supplements under the guidance of doctors.

Other precautions

Patients with hypertension should have a light diet with low salt, low fat and low sugar; It should be high in vitamins, cellulose and calcium.

It should also be noted that dietotherapy cannot replace antihypertensive drugs. A healthy diet and reasonable drugs are indispensable for stable blood pressure.

Not only patients with hypertension, it is the same for everyone. There is no need to binge eat healthy food and not eat at all when listening to high fat. People are omnivores and can eat a little of everything. It is most beneficial to their health to master an overall balance.

Appropriate: 1, foods rich in potassium, calcium, vitamins and trace elements; 2. Use vegetable oil; 3. Foods rich in dietary fiber: oats, potatoes, coarse grains and miscellaneous grains; 4. Foods rich in high-quality protein, low fat and low cholesterol.

Avoid: 1, high sodium food; 2. Foods with high fat and cholesterol; 3. Foods with high trans fatty acids; 4, sugar, spicy spices, strong coffee, strong tea, etc.

Hypertension causes damage to the heart, brain and kidney, which is the main risk factor leading to the onset and death of coronary heart disease and stroke. To treat hypertension, we should not only reduce blood pressure, but also protect the target organs such as heart, brain and kidney.

It is necessary to control blood pressure for a long time, continuously and steadily, so as to achieve the protection of target organs, that is, to choose ideal antihypertensive drugs and insist on treatment. Besides medication, a healthy lifestyle is also very important!

2. Causes of hypertension

(1) inheritance

The role of genetic factors in the pathogenesis of hypertension has been recognized. At present, it is generally believed that heredity is a very strong determinant of hypertension in adults, but both animal research and epidemiological data show that the role of heredity may be transmitted, not decisive. Environmental factors interacting with genetic susceptibility are also important influencing factors of hypertension in adults.

(2) Weight

Studies have shown that there is a significant correlation between blood pressure and body weight, and between hypertension and obesity. The prevalence rate is positively correlated with obesity and mental stress, and negatively correlated with physical activity level. Studies show that reducing weight 10Kg can reduce systolic blood pressure by 5-20mmHg.

(3) Dietary electrolyte intake

Studies have shown that excessive intake of sodium salt can raise blood pressure, while adequate potassium, calcium and high-quality protein in the diet can prevent blood pressure from rising. In terms of trace elements, several metals, such as lead, mercury and cadmium, are known to raise blood pressure, among which cadmium has been regarded as a possible determinant of blood pressure in the population.

(4) Smoking and drinking

Smoking is recognized as an important risk factor for cardiovascular and cerebrovascular diseases, which directly or indirectly affects the quality of life of hypertensive patients. The prospective study of cohort population in China 10 shows that the relative risk of coronary heart disease, ischemic stroke, cancer death and total death of smokers are increased by 2 times, 1 times, 45% and 2 1% respectively. It is reported that a small amount of drinking has no acute effect on blood pressure, but there is a significant positive correlation between systolic blood pressure and diastolic blood pressure, indicating that alcohol is a related factor for the increase of blood pressure.

(5) Contraceptives

Since the middle of 1960, oral contraceptives have been widely used in the world. In fact, the blood pressure of all women who take contraceptives has increased, and it tends to increase with the time of taking them. The blood pressure of women over 35 years old is more likely to appear than that of young women, but their blood pressure often drops to normal after stopping using them.

(6) Ethnicity and race

In China, Tibetans in Lhasa have the highest prevalence rate, followed by Mongolians in Ximeng, Inner Mongolia, and Yi people in Liangshan, Sichuan have the lowest prevalence rate. In terms of race, the blood pressure and hypertension of African blacks are higher and more common than those of whites living in similar environments. It is also reported that the incidence of hypertension in Japanese population is also very high, especially in Honshu province in the north.

(7) Social and psychological factors

Epidemiological studies in China have found that the incidence of hypertension in urban areas is higher than that in rural areas, and the incidence of hypertension in occupations and mental workers with high mental stress is high. In developed countries, the incidence of hypertension in people with low economic income and low educational level is higher than that in people with high economic income and educational level. It shows that the stress of life and labor, harmful factors in the working environment and psychological factors play a certain role in the pathogenesis of hypertension.

(8) Age and gender

The prevalence rate of hypertension is proportional to age. The prevalence rate of women before menopause is lower than that of men, and it is higher than that after menopause.

Maybe everyone thinks that high blood pressure is far away from them. After all, they are still young, and their parents don't seem to have high blood pressure. But in fact, living conditions are better now, and they often have big fish and big meat, and they get high blood pressure unconsciously. And once they get high blood pressure, it is difficult to cure, so they can only find ways to control it with drugs and diet, so everyone should pay attention to prevention.