Hypertension is the most common cardiovascular and cerebrovascular disease and a major risk factor for stroke and premature death. It is also a major public **** health problem worldwide. Because of the high prevalence. High disability rate, high mortality rate, so have to be able to pay attention. Around belongs to the high blood pressure of people, the age of small to twenty or thirty years old, modern people, the material living conditions, but the incidence of disease is high, this is related to the poor lifestyle of modern people, so, improve the lifestyle has become the most striking effect in the non-pharmacological treatment of high blood pressure. What causes hypertension? First of all, water and sodium retention - (salt) sodium + water Increased blood pressure How does this mean that more sodium in the blood, retaining more water, increased blood volume, the burden on the heart will be increased, high-flow blood pressure on the walls of the blood vessels increased, easy to damage the lining of the blood vessels, too much sodium so that the endothelium of the blood vessels to increase the amount of water in the endothelial cells, causing blood vessels to swell. The lumen becomes smaller and the resistance to blood flow increases. Secondly sympathetic allergic excitation - angiotensin - aldosterone activation - increased secretion of adrenaline Again, vascular remodeling - old age, the Reduced elasticity and hardening of blood vessels This is usually the majority of middle-aged and elderly people, mostly due to low systolic blood pressure, high diastolic blood pressure and hardening of blood vessels. From the above can be seen, leading to high blood pressure, "the" culprit "that is ① high sodium and low potassium diet ② overweight and obesity ③ alcohol consumption ④ mental tension In the recipes to give you before we also have to understand the role of blood pressure lowering nutrients, understanding these nutrients play a vital role in controlling blood pressure. 1, with a blood pressure-lowering effect of the "star" nutrients - potassium How can we ensure adequate daily intake of potassium? (1) At least 750 grams of vegetables per day (250 grams of green leafy vegetables and 500 grams of melons and tomatoes) and 500 grams of fruits per day, choosing those with high nutrient density. (Nutrient density: potassium content ÷ energy = potassium nutrient density) ② with potatoes instead of part of the staple food, for example: (see table below) rice and potatoes calorie and potassium content comparison table ③ porridge with millet, beans (millet, beans are rich in potassium) ④ choice of low-sodium salt (buy, look at the nutrient content table, the NRV of sodium is less than the NRV of energy) 2, with the effect of lowering blood pressure, " " Star" nutrients - magnesium Dietary magnesium and blood pressure are negatively correlated, magnesium maintains neuromuscular excitability, reduces vascular elasticity and contractility, and can also increase basal metabolism. Vegetarians usually consume high levels of magnesium and dietary fiber and have lower blood pressure than non-vegetarians. Magnesium-rich foods are: green leafy vegetables, coarse grains, nuts, etc. 3, with a blood pressure-lowering effect of the "star" nutrients - calcium calcium intake can increase the role of high salt diet on blood pressure, that is, calcium can promote urinary sodium discharge, salt-sensitive hypertensive patients are exhibit a calcium-depleted state. Calcium-rich foods: milk and milk products (high absorption rate) 4, other nutrients In addition to the above nutrients, these nutrients also have a certain effect on blood pressure, such as: dietary fiber, n-3 unsaturated fatty acids, niacin, vitamin C, vitamin E, zinc. Hypertension three meals a day, balanced diet, nutritional antihypertensive purpose: "three less and one more" - three less: less salt, less fat, a small amount of one more: more dietary fiber Examples: Breakfast antihypertensive breakfast dietary principles: food variety, nutritional comprehensiveness antihypertensive breakfast good partner: whole grain Lunch Dietary principles for hypotensive lunch: light, less salt and low fat Dietary attention: ① should not be too full ② moderate speed of eating ③ should not sit for a long time after meals ④ timed ⑤ eat a little and leave a little ⑥ should not be too simple Lunch Dietary principles for hypotensive lunch: brown rice + celery and dried vegetables + halal fish + corn soup Corn tortilla + onion and potato slices + shredded meat with green peppers + vegetable and bean curd soup Dinner Dietary principles of antihypertensive dinner: balanced and diversified food Dietary attention: ① should not be meat ② should not be too full ③ should not be too late ④ should not be too sweet A good partner for dinner to reduce blood pressure: rice and soybean milk + halal eggplant + cold bitter chrysanthemum red bean buns + cold bitter gourd + vegetable soup In the day's dietary recipes, we should pay attention to: ① the total energy should not be exceeded ② food should be diversified ③ nutrients should be sufficient ④ pay attention to the way of cooking in the diet of high blood pressure In the treatment of hypertension, you should also pay attention to weight control, limiting alcohol consumption, regular exercise, quitting smoking, and combining work and rest. # Clear the wind program # Disclaimer: The above content from the network, the copyright belongs to the original author, if you infringe on your original copyright, please inform us, we will remove the relevant content as soon as possible.