With the growth of age, middle-aged and elderly people will feel that their bodies are getting less and less used. For middle-aged and elderly people, we must pay attention to the health care of middle-aged and elderly people, otherwise it is particularly easy to get high blood pressure. So what should middle-aged and elderly people do if they have high blood pressure? How to regulate hypertension in middle-aged people?

How to regulate hypertension in middle-aged people?

First of all, a reasonable diet

1. The importance of diet for hypertension

Food is the most important thing for people. A reasonable diet can make you neither fat nor thin, and your cholesterol is neither high nor low.

2. Diet of patients with hypertension should be avoided.

① Carbohydrate food

Suitable for food-rice, porridge, noodles, noodles, Ge Fen, soup, taro and soft beans. Foods that should be avoided-sweet potatoes (food that produces abdominal qi), dried beans, and biscuits with strong flavor.

② protein food.

Foods that should be avoided-fatty foods (pork belly, ribs, whales, herring, tuna, etc. of cattle and pigs). ); Processed products (sausages); Fatty foods-vegetable oil, a little cream, salad dressing.

Foods that should be avoided-animal oil, lard, bacon, sardines soaked in oil.

④ Vitamins and mineral foods

Appropriate food-vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkins, eggplant and cucumbers), fruits (apples, oranges, pears, grapes and watermelons), seaweed and fungi should be cooked before eating.

Foods to avoid-vegetables containing hard fiber (burdock, bamboo shoots and beans) and vegetables with strong irritation (spicy vegetables, mangoes, mustard greens, onions and mustard greens).

⑤ Other foods

Suitable food-light fragrant tea, yeast milk beverage.

Foods that should be avoided-spices (peppers, curry powder), alcoholic beverages, salted foods (vegetables, roe), pickles and coffee.

Three Dietary Habits that Patients with Hypertension Should Pay Attention to

First of all, we should control energy intake, advocate eating complex sugars, such as starch and corn, and eat less glucose, fructose and sucrose. These sugars are monosaccharides, which are easy to cause hyperlipidemia.

② Limit the intake of fat. Choose vegetable oil when cooking, and you can eat more marine fish. Marine fish contains unsaturated fatty acids, which can oxidize cholesterol, thus reducing plasma cholesterol, prolonging platelet aggregation, inhibiting thrombosis and preventing stroke, and contains more linoleic acid, which has a certain effect on increasing microvascular elasticity, preventing vascular rupture and preventing hypertension complications.

③ Appropriate intake of protein. The daily protein of patients with hypertension is per kilogram of body weight1g. Eating fish protein 2-3 times a week can improve blood vessel elasticity and permeability, increase urinary sodium excretion, and thus lower blood pressure. If hypertension is complicated with renal insufficiency, the intake of protein should be limited.

④ Eat more foods rich in potassium and calcium but low in sodium, such as potatoes, eggplant, kelp and lettuce. Foods with high calcium content: milk, yogurt and shrimp skin. Eat less broth, because the increase of nitrogen-containing extract in broth can promote the increase of uric acid in the body and increase the burden on the heart, liver and kidney.

⑤ Limit the salt intake: it should be gradually reduced to less than 6g every day, that is, after the rubber pad is removed from the ordinary beer lid, the salt in a flat lid is about 6g. This amount refers to the amount of salt, including the total amount of sodium converted into salt in edible salt and other foods. Proper reduction of sodium intake is helpful to lower blood pressure and reduce the retention of sodium and water in the body.

6. Lots of fresh vegetables and fruits. Eat no less than 8 Liang of fresh vegetables and 2 to 4 Liang of fruits every day.

⑦ Appropriately increase the intake of seafood: such as kelp, laver, seafood fish, etc.

Second, moderate exercise.

The importance of exercise to hypertension: There is a saying: "You can exchange health for money when you are young, and you can exchange health with exercise when you are old." Exercise can not only promote blood circulation, reduce cholesterol production, but also enhance the stiffness of muscles, bones and joints. Exercise can increase appetite, promote gastrointestinal peristalsis, prevent constipation and improve sleep. Have the habit of continuous exercise: it is best to do aerobic exercise to assist. Aerobic exercise can lower blood pressure and lose weight, such as walking, jogging, Tai Ji Chuan, cycling and swimming.

1, Precautions in sports

(1) don't be too strong or too tired, take a step-by-step way to increase the amount of activity.

2 pay attention to the surrounding environment and climate: summer: avoid the time when the sun shines at noon; Winter: Keep warm to prevent stroke.

Wear comfortable and sweat-absorbent clothes: Choose cotton fabrics and sports shoes.

④ Choose safe places: such as parks and schools, not in the driveway or roadside.

⑤ When exercising, don't eat on an empty stomach to avoid hypoglycemia. It should be 2 hours after dinner.

2, the taboo of sports.

Stop exercising when you are sick or uncomfortable.

② Exercise should not be carried out when you are hungry or one hour after meals.

③ Don't stop immediately during the exercise, but follow the steps of the exercise plan.

(4) If you feel uncomfortable during exercise, stop immediately.

Conclusion: For middle-aged and elderly friends, healthy diet and correct exercise can help them reduce the chance of suffering from hypertension. More and more elderly friends have noticed their physical changes, thus actively improving their living habits and ensuring their health!