1. Single-minded weight control

Weight should not only be in the normal range, but also take care to maintain stability. Young people should also pay attention.

2. Reduce stress by keeping your bowels clear

The word "bowels" here refers to stools and urine. It is recommended to develop a good habit of defecation, do not hold back urine, do not hold your breath when you go to the toilet, especially patients with diagnosed high blood pressure, if necessary, to actively use medication to assist in defecation.

3. Limit salt, sugar and oil in three meals

Drinking an extra can of beverage every day can raise systolic blood pressure by 1.6mmHg and diastolic blood pressure by 0.8mmHg, so drink less beverages;

In addition to limiting fats and oils, you should also limit sugar and salt. It is recommended to eat at home and cut down on take-out (uncontrollable and unknown amounts). Exactly how much is good to eat per day? Salt: healthy people are recommended to consume 6g of salt per day ≈ 1 bottle cap; high salt foods such as sausages and salted vegetables should also be noted;

Sugar: it is recommended that the daily intake of sugar be controlled at less than 25g ≈ 5.5 cubes of sugar, including intuitive sugars as well as added sugars in food;

Oil: it is recommended that the daily intake of oil be no more than 30 grams ≈ 2~3 white porcelain spoons, excluding the fat content of meats, eggs, milk, etc. . At the same time cooking oil try to use olive oil, sunflower oil and other vegetable oils, especially to reduce animal fat intake.

4. The limbs move hard to quit smoking

Smoking and drinking will excite the central nervous system and sympathetic nerves, so that the heart rate is faster, the blood pressure rises, in the long run, the blood pressure is very easy to stay high. You can shift your attention through moderate exercise and hobbies, and quit smoking and drinking as soon as possible.

5. Five colors of fruits and grains

Pay attention to the types of staple food: roughly processed grains such as whole wheat, brown rice, millet, beans, etc. Glycemic index is lower. At the same time, it is recommended that a reasonable amount of fruits and root vegetables, which are rich in vitamin C, which can oxidize cholesterol to bile acid out of the body, improve heart function and blood circulation, all contribute to the prevention and treatment of hypertension. Refined coarse grains and fine grains, as well as bread made into snacks, etc., very easy to digest for glucose is absorbed, is still high sugar food.

6. 6000 steps a day

Exercise on the role of blood pressure has been very clear, 6000 steps a day (according to their own situation to adjust the amount of activity).

7. Sleep seven hours a day

It's important not to stay up too late -- people with early signs of high blood pressure can get their blood pressure back to normal after six weeks if they go to bed an hour earlier each night.

8. Drink eight glasses of water a day

The human body is about 75 percent of its weight in water, and dehydration can lead to blood vessel spasms that can raise blood pressure.

9. Long-term adherence to be effective

People can not eat a bite into a fat, and can not be a few days to establish a healthy life and diet habits.

10. Joint statin is very antihypertensive

High blood pressure patients do not just have to keep an eye on the blood pressure, but also pay attention to lipids, if necessary, in the antihypertensive treatment at the same time joint lipid-lowering treatment, so that blood vessels are healthier and prolong life.