The precautions for hypertension include the following (a) reasonable diet; (b) moderate exercise; (c) smoking cessation and alcohol restriction; (d) psychological balance; (e) self-management; and (f) seeking medical treatment on time.

I. Reasonable diet

1. Importance of diet for hypertension: Food is the only thing that matters to people, and a reasonable diet can make you neither fat nor thin, and your cholesterol neither high nor low.

2. Dietary contraindications for hypertensive patients:

①Carbohydrate foods:

Appropriate foods---rice, porridge, noodles, pasta, kudzu, soup, taro, soft beans.

Foods that should be avoided - sweet potatoes (food that produces abdominal gas), dry beans, cookies with a strong flavor.

② Protein foods --- beef, lean pork, white meat fish, eggs, milk, dairy products (whipped cream, yeast milk, ice cream, cheese), soy products (tofu, natto, soy flour, oil tofu)

Foods to be avoided --- foods with a lot of fat (beef, pork pate, pork ribs, whales, herring, tuna, etc., processed products (sausages)

③ Fatty foods

Suitable foods - vegetable oils, small amounts of cream, salad dressings

Foods that should be avoided - animal oils, raw lard, bacon, sardines dipped in oil

④ Vitamins, minerals foods

Suitable foods - vegetables (spinach, cabbage, carrots, tomatoes, lily root, pumpkin, eggplants, cucumbers) fruits ( Apples, oranges, pears, grapes, watermelon)

Seaweeds and mushrooms should be cooked before eating.

Foods to be avoided---vegetables with hard fibers (burdock, bamboo shoots, beans)

Vegetables with strong irritants (spiced vegetables, mange tout, mustard greens, scallions, mustard greens)

⑤Other Foods

Suitable Foods---lightly scented teas, yeast-milk beverages

Foods to be avoided---spiced spices (chili peppers, curry powder)

Alcoholic beverages, salt-soaked food (into vegetables, into fish roe)

Sauces, coffee

3 Hypertensive patients should pay attention to the diet

① First of all, we must control the intake of energy, advocate to eat composite sugars, such as starch, corn, less glucose, fructose and sucrose, this kind of sugar belongs to the monosaccharides, easy to cause elevated blood lipids.

② Limit fat intake. Cooking, choose vegetable oil, you can eat more sea fish, sea fish contains unsaturated fatty acids, can make cholesterol oxidation, thus reducing plasma cholesterol, but also prolong the platelet coagulation, inhibit the formation of thrombus, to prevent stroke, but also contains a large number of linoleic acid, increase the elasticity of the microvessels, to prevent vascular rupture, to prevent hypertension complications have a certain effect.

③ Moderate intake of protein. The amount of daily protein in hypertensive patients is 1g per kilogram of body weight. Eat 2-3 times a week fish protein, can improve vascular elasticity and permeability, increase urinary sodium discharge, thereby reducing blood pressure. If hypertension is combined with renal insufficiency, protein intake should be limited.

④ Eat more foods rich in potassium and calcium and low in sodium, such as potatoes, eggplant, kelp, lettuce. Foods high in calcium: milk, sour milk, shrimp. Eat less broth, because broth containing nitrogen leachate increase, can promote the body to increase uric acid, aggravate the burden on the heart, liver and kidneys.

⑤ Limit salt intake: daily should be gradually reduced to less than 6g, that is, the ordinary beer cap to remove the rubber cushion, a flat cap of salt is about 6g. This amount refers to the amount of salt, including cooking salt and other food containing sodium folded into the total amount of salt. Appropriate reduction of sodium intake can help lower blood pressure and reduce sodium and water retention in the body.

6 more fresh vegetables, fruits. Eat no less than eight fresh vegetables every day, fruit 2 to 4 two.

⑦ Appropriate increase in seafood intake: such as kelp, seaweed, seafood fish.

Two Moderate exercise

The importance of exercise for hypertension: There is a saying: "When you are young, trade health for money, when you are old, trade exercise for health." Exercise can not only promote blood circulation, reduce cholesterol production, and can enhance the occurrence of muscle, bone and joint stiffness. Exercise can increase appetite, promote bowel movements, prevent constipation and improve sleep. Have the habit of continuous exercise: it is best to do aerobic exercise to help. Aerobic exercise can lower blood pressure as much as weight loss, such as walking, jogging, tai chi, cycling and swimming are all aerobic exercises.

1, the precautions for exercise:

① Do not overdo it or too strong and too tired, to take a gradual approach to increase the amount of activity.

② Pay attention to the surrounding environment and climate: summer: avoid the midday sunshine time; winter: pay attention to warmth, prevent stroke.

③ Wear comfortable and sweat-absorbent clothes: cotton clothing and sneakers are necessary.

④ Choose safe places: such as parks, schools, not in alleyways and roadsides.

⑤ Do not have an empty stomach when doing exercise to avoid hypoglycemia, it should be 2 hours after meal.

2, exercise contraindications

① sick or uncomfortable should stop exercise

② hungry or one hour after the meal should not do exercise

③ exercise can not be stopped immediately, to comply with the steps of the exercise program

④ any discomfort in the exercise should be stopped immediately