1, vegetables
Dietary Guidelines for Chinese residents recommend eating 300-500 grams of vegetables per day, hypertensive patients should eat more, because green leafy vegetables to ensure that calcium, magnesium intake, B vitamins are also higher, but because of the leafy greens fiber, so 250 grams of green leafy greens per day, and then with the 500 melon class , tomato and fruit vegetables with lower fiber but higher potassium content, such as tomatoes, winter melon, etc., is good for lowering blood pressure.
2, fruit
High-potassium, low-sodium diet is very good for lowering blood pressure, so eating fruit is ideal. But pick fruit, not only just look at the potassium content, but also should look at the calories, that is, rich in potassium, low calorie. For example, 200 kcal calories of fruit, eating bananas can replenish potassium 550 mg, eating oranges to replenish potassium 662 mg, cantaloupe contains 1118 mg of potassium, while papaya contains 1214 mg of potassium. So eating the right fruits is also important.
3, potatoes
Potatoes, such as potatoes, sweet potatoes, taro, yams, etc., contain a lot of starch, can serve as part of the staple food. These are also potassium-rich but low-calorie foods that are also rich in vitamins, which are very good for controlling blood pressure.
4, grains and cereals
Whole grains and refined white rice calories are about the same, but the amount of potassium is much higher. Such as 100 grams of millet containing 300 mg of potassium, 100 grams of red beans containing more than 700 mg of potassium, respectively, is refined white rice 5 times and 14 times. So usually more oats, sorghum rice, millet, red beans and other porridge cooking, for lowering blood pressure is very good.
5, low-sodium salt
High blood pressure patients are suitable for low-sodium salt, according to the composition table of the commercially available low-sodium salt, 1 gram of low-sodium salt contains potassium 133 mg, if you eat 6 grams of salt a day, from the inside of the salt, the person will be able to get 795 mg of potassium.
6, meat, eggs, milk and soy products
Chicken, fish, eggs, milk, etc. In addition to rich protein, but also rich in potassium. 250 grams of pure milk or 100 grams of chicken, can provide more than 250 mg of potassium. So eating some meat, eggs, milk and soy products every day can not only balance the nutrition, but also fully replenish potassium to lower blood pressure.
7, how to prevent high blood pressure
1, quit smoking and limit alcohol
Always said that "deep feelings, a mouthful of boredom", but I do not know, in a cup of wine down at the same time, you are gradually to high blood pressure closer. Tobacco nicotine (nicotine) will excite the central nervous system and sympathetic nerves, accelerate the heart rate, but also prompted the adrenal glands to release a large number of hormones, elevated blood pressure. U.S. research has proved that after smoking a cigarette systolic blood pressure will increase 10-25 mm Hg.
2, open-minded, optimistic
Keeping an optimistic mood is to do a combination of work and rest, the same to actively participate in sports and cultural activities, mental workers adhere to a certain level of physical activity, is conducive to maintaining the normal function of the higher nerve center.
3, no more than 5 grams of salt
Epidemiological surveys show that the more salt you eat, the more hypertensive patients in the region. Therefore, away from high blood pressure, the first thing to control salt, the World Health Organization suggests that 5 grams of daily intake per person has been enough. Salt reduction methods are very simple, such as cooking without salt, pots and then add; make full use of vinegar, sugar, bitter melon, chili and other natural ingredients to adjust the taste; every month, "quit salt" one day; vigilant food in the "invisible salt" and so on.
4, eat celery
Celery is full of butyl phthalide substances, can inhibit vascular smooth muscle tension, reduce adrenaline secretion, play a calming effect, thus reducing and stabilizing blood pressure. Will celery root decoction, the effect is better.
5, routine check
Then in the physical examination of the blood pressure as a routine check, then like those who have high blood pressure family, we must pay more attention to the routine body check.
6, regular health checks
Idle society is also in the mass of disease prevention work, in fact, often to carry out collective regular health checks, on which there is a family history of hypertension, then more regular follow-up observation, is conducive to the early detection and early treatment of the disease.
7, exercise
Exercise can make hypertensive patients heart beat faster, blood flow accelerated, therefore, in addition to hypertension early and light patients, moderate, severe hypertension patients exercise is best in the guidance of professionals, so as to avoid their own improper exercise, such as exertion, hold your breath exertion, etc., resulting in accidents or complications.