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. The diet of patients with hypertension should be taboo:
(1) carbohydrate food:
Suitable 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-beef, lean pork, white meat fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese), soybean products (tofu, natto, soybean powder, oily tofu).
Foods to avoid-fatty foods (pork belly of cattle and pigs, pork ribs, whales, herring, tuna, etc., processed products (sausages).
③ fatty food
Suitable food-vegetable oil, a little cream, salad dressing.
Foods to avoid-animal oil, pig oil, bacon, sardines soaked in oil.
④ Vitamins and mineral foods
Suitable food-vegetables (spinach, cabbage, carrot, tomato, lily root, pumpkin, eggplant and cucumber) and fruits (apples, oranges, pears, grapes and watermelons).
Seaweed and fungi should be cooked before eating.
Foods to avoid-vegetables with hard fiber (burdock, bamboo shoots, beans)
Highly irritating vegetables (spicy vegetables, mangoes, mustard greens, onions, mustard greens)
⑤ Other foods
Suitable food-light fragrant tea, yeast milk beverage
Food to avoid-spices (Chili, curry powder)
Alcoholic beverages, salt-soaked foods (adult vegetables, adult roes)
Pickles, coffee
3 Dietary habits that hypertensive patients should pay attention to
First of all, we should control the energy intake, advocate eating complex sugars, such as starch, corn, and eat less glucose, fructose and sucrose. These sugars are monosaccharides, which are easy to cause high blood lipids.
② Limit the intake of fat. When cooking, choose vegetable oil, you can eat more marine fish. Marine fish contains unsaturated fatty acids, which can oxidize cholesterol, thereby reducing plasma cholesterol, prolong platelet aggregation, inhibit thrombosis, prevent stroke, and contain more linoleic acid, which has a certain effect on increasing the elasticity of microvessels, preventing vascular rupture and preventing hypertension complications.
③ Appropriate intake of protein. The daily protein of patients with hypertension should be per kilogram of body weight1g. Eating fish protein 2-3 times a week can improve blood vessel elasticity and permeability, increase urine 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, 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 cooking salt and other foods. Proper reduction of sodium intake is helpful to lower blood pressure and reduce sodium and water retention 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: "When you are young, you can exchange health for money, and when you are old, you can exchange exercise for health." Exercise can not only promote blood circulation and reduce the production of cholesterol, 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 help. Aerobic exercise can lower blood pressure as well as losing weight, such as walking, jogging, Tai Ji Chuan, cycling and swimming.
1, precautions for exercise:
① Don't overdo it or be too strong and tired, and take a step-by-step approach to increase the activity.
2 pay attention to the surrounding environment and climate: summer: avoid the time when the sun shines high at noon; Winter: Pay attention to keep warm and prevent stroke.
3 Wear comfortable and sweat-absorbent clothes: it is necessary to choose cotton fabrics and sports shoes.
④ Choose safe places: such as parks and schools, not in roadways and roadsides.
⑤ When exercising, do not eat on an empty stomach to avoid hypoglycemia. It should be 2 hours after meals.
2, the taboo of sports
① Stop exercising when you are sick or uncomfortable.
② It is not advisable to do exercise when you are hungry or one hour after meals.
(3) do not stop immediately during exercise, and follow the steps of exercise program.
(4) if there is any discomfort during exercise, it should be stopped immediately.
Smoking cessation and alcohol restriction
Smoking can lead to high blood pressure. Studies have proved that the heart rate increases by 5 per minute after smoking a cigarette.
-20 beats/min, systolic blood pressure increased 10-25mmhg. Why is this? Because nicotine contained in tobacco leaves will excite the central nervous system and sympathetic nerve, accelerate the heart rate, and at the same time, it will also prompt the adrenal gland to release a large amount of catecholamine, which will cause the arterioles to contract and lead to an increase in blood pressure. Nicotine also stimulates chemoreceptors in blood vessels, which reflexively causes blood pressure to rise. Long-term heavy smoking will also promote atherosclerosis of the aorta, and the intima of the arteriole will gradually thicken, which will gradually harden the whole blood vessel. At the same time, due to the increase of the content of carbon monoxide hemoglobin in the blood of smokers, the oxygen content in the blood is reduced, the intima of arteries is deprived of oxygen, and the oxygen content of fat in the arterial wall is increased, which accelerates the formation of atherosclerosis. Therefore, quitting smoking for people without hypertension can prevent the occurrence of hypertension, and people with hypertension should quit smoking more.
Compared with smoking, the advantages and disadvantages of drinking alcohol are controversial. From time to time, there are various reports, some say that drinking a small amount of alcohol is beneficial, others say it is harmful, but one thing is certain, drinking a lot of alcohol is definitely harmful, and high concentration of alcohol will lead to arteriosclerosis and aggravate high blood pressure.
Fourth, psychological balance
The psychological manifestations of patients with hypertension are nervousness, irritability and emotional instability, which are the inducement to raise blood pressure. Patients can cultivate good adaptability to the natural environment and society by changing their own behavior, avoid emotional excitement and excessive tension and anxiety, and be calm and calm when things happen; When you have great mental stress, you should try to release it, pour out to your friends and relatives or encourage you to take part in relaxing and enjoyable extracurricular activities, pour your spirit into music or flowers, so that you can live in the best state, thus maintaining stable blood pressure.
V. Self-management
1, regularly measure blood pressure, 1-2 weeks should be measured at least once.
2. The treatment of hypertension should adhere to the "three hearts", that is, confidence, determination and perseverance. Only by doing so can we prevent or delay the damage to important organs of the body.
3. Take antihypertensive drugs regularly. If you don't reduce or stop taking them at will, you can adjust them under the guidance of a doctor and your current condition to prevent blood pressure from rebounding.
4. If conditions permit, you can bring your own sphygmomanometer and learn to test your blood pressure yourself.
5. Besides taking appropriate drugs, we should also pay attention to the combination of work and rest, pay attention to diet, exercise properly, maintain emotional stability and get enough sleep.
6. The blood pressure of the elderly should not be rushed, and the blood pressure should be controlled at 140- 159mmhg to reduce the occurrence of cardiovascular and cerebrovascular complications.
7, the elderly and taking noradrenergic nerve endings blocking drugs to prevent postural hypotension.
8, there is no need to strictly prohibit sexual life: pay attention to the following situations, it is not suitable for sexual life. 1 Don't have sex immediately afterwards. 2 Sex life should be prohibited after drinking. 3 If you have dizziness, chest tightness and other discomfort, stop sexual life and seek medical advice in time.
See a doctor on time
① After taking the medicine, the blood pressure rises or falls too low, and the blood pressure fluctuates greatly. ③ Go to the hospital immediately if you have dizziness, nausea and vomiting, blurred vision, hemiplegia, aphasia, disturbance of consciousness, dyspnea and limb fatigue. In case of critical illness, please call for help 120 emergency center.
Treatment of tea's ten methods for patients with hypertension
Hypertension is a common disease in middle-aged and elderly people. Patients should not only adhere to drug treatment, but also often drink tea with Chinese medicine, which can also play a good auxiliary treatment role.
Chrysanthemum tea: all chrysanthemums should be chamomile, which is not bitter, especially the big white chrysanthemum or small white chrysanthemum born in Suzhou and Hangzhou. Drink about 3 grams of tea each time, 3 times a day; It can also be used for drinking tea with chrysanthemum, honeysuckle and licorice, which has the special effects of calming the liver and improving eyesight, clearing away heat and detoxifying. It has obvious curative effect on patients with hypertension and arteriosclerosis.
Hawthorn tea: Hawthorn contains ingredients that can help digestion, dilate blood vessels, lower blood sugar and blood pressure. At the same time, drinking hawthorn tea frequently has obvious auxiliary effect on treating hypertension. The drinking method is to make tea with fresh hawthorn fruit1-2 pieces several times a day.
Lotus leaf tea: Chinese medicine practice shows that the soaking and decoction of lotus leaf have the effects of dilating blood vessels, clearing away heat and relieving summer heat and lowering blood pressure. At the same time, lotus leaf is a good medicine to reduce fat and fat. The drinking method for treating hypertension is: wash and chop half a piece of fresh lotus leaf, add a proper amount of water, boil and let the offspring drink tea.
Sophora japonica tea: Take the buds of Sophora japonica and dry them, soak them in boiling water and use them as tea, and drink them several times a day, which has a unique therapeutic effect on patients with hypertension. At the same time, Sophora japonica also has the effects of contracting blood vessels and stopping bleeding.
Polygonum multiflorum Thunb. Tea: Polygonum multiflorum Thunb. has the effects of lowering blood lipid and reducing thrombosis. People with high blood lipid often drink Polygonum multiflorum tea, and the effect is very obvious. Its preparation method is to take 20-30g of Radix Polygoni Multiflori Preparata, add water and decoct for 30 minutes, and then use it as tea after cooling, one dose a day.
Pueraria lobata tea: Pueraria lobata has the effect of improving blood circulation in the brain, and has a good relieving effect on symptoms such as headache, dizziness, tinnitus, backache and leg pain caused by hypertension. Drinking Pueraria lobata tea regularly has obvious curative effect on treating hypertension. Its preparation method is to clean Pueraria lobata and cut it into thin slices, 30 grams a day, and then boil it with water for drinking.
Lotus plumule tea: The so-called lotus plumule refers to the turquoise germ in the middle of lotus seeds, which tastes extremely bitter, but it has excellent effect of lowering blood pressure and removing fat. Using lotus plumule12g, brewed with boiling water for future generations to drink tea, once every morning and evening, can not only lower blood pressure, but also have the special effects of clearing away heat, calming the nerves and strengthening the heart.
Cassia seed tea: Semen Cassiae, a traditional Chinese medicine, has the effects of lowering blood pressure, lowering blood fat, clearing liver and improving eyesight. Drinking cassia seed tea regularly has a special effect on hypertension. Taking15-20g cassia seed several times a day in water instead of drinking tea is a wonderful product for treating hypertension, dizziness and blurred vision.
Mulberry parasitic tea: Chinese herbal medicine Mulberry parasitic is an essential agent for tonifying kidney and blood. The clinical practice of traditional Chinese medicine shows that replacing tea with mulberry mistletoe decoction has obvious auxiliary effect on treating hypertension. The preparation method of Taxilli tea is to take dried Taxilli15g, decoct it for15min, and drink it once a day in the morning and evening.
Corn silk tea: Corn silk not only has a good effect of lowering blood pressure, but also has antidiarrheal, hemostatic, diuretic and stomach nourishing effects. Make tea and drink it several times a day, 25-30 grams each time. It is especially effective to treat edema and hypertension caused by nephritis with corn stigma in clinic.
----------------------------------------------------------------------------
Hypertensive diet therapy
1. hawthorn porridge
Raw hawthorn 30 ~ 40g japonica rice100g sugar10g.
First, the hawthorn is fried in a casserole to get thick juice, and then the residue is removed, and then the japonica rice and sugar are added to cook porridge.
Usage can be taken as a snack between meals, not on an empty stomach, with 7 ~10 days as a course of treatment.
Efficacy of strengthening spleen and stomach, promoting digestion, and dispersing blood stasis. It is suitable for hypertension, coronary heart disease complicated with angina pectoris, hyperlipidemia, food stagnation, abdominal pain, diarrhea, and infantile indigestion.
2. Taoren porridge
Raw peach kernel10 ~15g japonica rice 50 ~100g.
First, mash the peach kernels into mud, add water to grind the juice to remove the residue, and cook them with japonica rice into porridge.
Usage: daily 1 time, 5 ~ 7 days as a course of treatment.
Efficacy: promoting blood circulation and dredging channels, eliminating phlegm and relieving pain. It is suitable for hypertension, coronary heart disease and angina pectoris.
Avoid excessive dosage; Pregnant women and people with thin stools should not take it.
3. carrot porridge
Raw materials: fresh carrots and japonica rice.
Production: Wash and chop carrots, put them into the pot with japonica rice, add appropriate amount of water, and cook until the rice is thick.
Usage Warm food for breakfast and dinner. This porridge tastes sweet and easy to deteriorate, so it needs to be cooked and eaten now, and it is not advisable to cook it for a long time.
Efficacy: invigorating spleen and regulating stomach, lowering qi stagnation, improving eyesight, lowering blood pressure and diuresis. It is suitable for hypertension, dyspepsia, persistent night blindness, and chondrodystrophy in children.
4 corn cake
The raw materials are 450g of new corn flour, 200g of brown sugar, 4g of edible alkali, 5g of cooked lard15g and 50g of fermented noodles.
Production: Mix baking powder and corn flour with proper amount of water to form dough, then ferment. After fermentation, add the above other raw materials and knead evenly, then cover with a wet cloth and simmer for one hour. Knead the dough repeatedly, put the whole piece into a steamer to smooth it, and steam it for about 25 minutes with high heat. After coming out of the cage and cooling slightly, the knife is cut into blocks or rhombuses and can be eaten at will.
It has the function of regulating appetite and is suitable for hypertension, hemoptysis and other diseases.
5 sago (kiwi) porridge
Raw materials: sago100g, kiwi fruit 200g, sugar100g.
Soak cleaned sago for 30 minute, draining, peeling kiwi fruit, and cutting into bean-sized dice with a knife; Bring sago to a boil, turn it into medium heat after boiling water, put other raw materials into the pot and cook it slightly.
It has the functions of nourishing and strengthening the body, relieving fever and quenching thirst, and is suitable for middle-aged and elderly people with diseases such as hypertension and hepatitis.
6. Tibetan peanuts
Raw materials: lotus root 1 kg, peanut 200-300g, and some sugar.
Cut one end of the lotus root node and pour peanuts into it. After filling it, fix the cut lotus root at the cut with a bamboo stick, put it in a pot and soak it in cold water. Cook it for 2 hours on medium heat until the lotus root is crisp and cooked, then squeeze 2 bowls of juice. When eating, cut it into thick slices with a knife, twice a day, with white sugar as an accompaniment.
It has the functions of invigorating spleen and moistening lung, stopping bleeding and resolving phlegm, and is suitable for hypertension and cardiovascular diseases.
Dietary methods for patients with hypertension;
1. Three meals
Dietary arrangements should be small and multi-meal, to avoid satiety; Hypertensive patients are often obese and must eat low-calorie foods. The total calories should be controlled at about 8.36 megajoules per day. The staple food 150-250 grams per day, with animal protein and plant protein accounting for 50% respectively. Hypertensive patients without nephropathy or gout can eat more soybeans, peanuts, black fungus or white fungus and fruits. Dinner should be light and light, and too much greasy food can induce a stroke. Edible oil should be vegetable oil containing vitamin e and linoleic acid; No sweets. Eat more high-cellulose foods, such as bamboo shoots, green vegetables, Chinese cabbage, wax gourd, tomato, eggplant, bean sprouts, jellyfish, kelp, onions, and a small amount of fish, shrimp, poultry meat, skim milk powder, egg white, etc.
2. Low salt
The amount of salt per person per day should be strictly controlled at 2-5 grams, that is, about a spoonful. The amount of salt should also be subtracted from the sodium contained in cooking soy sauce, and 3 ml of soy sauce is equivalent to 1 g of salt. Salted (sauce) vegetables, fermented bean curd, bacon (eggs), pickled products, clams and shellfish, dried shrimps, preserved eggs, and vegetables such as chrysanthemum, grass heads and water spinach are all high in sodium, so we should try to eat less or not.
3. High potassium
Potash-rich foods can resist the pressor and vascular injury caused by sodium, and can often "show up" in recipes. This kind of food includes beans, mushrooms, black dates, almonds, walnuts, peanuts, potatoes, bamboo shoots, lean meat, fish and poultry, root vegetables such as amaranth, rape and green onions, and fruits such as bananas, dates, peaches and oranges. Fish No matter what kind of hypertension patients, fish is the first choice, because epidemiological survey found that people who eat fish once a week have significantly lower death rate of heart disease than those who don't eat fish.
5. Fruits and vegetables
Every day, the human body needs B vitamins and vitamin C, which can be satisfied by eating more fresh vegetables and fruits. Some people advocate that eating 1-2 apples a day is good for health, and fruits can also supplement calcium, potassium, iron and magnesium.
Step 6 supplement calcium
Some people let hypertensive patients take 1 g calcium every day, and after 8 weeks, they found that their blood pressure dropped. Therefore, you should eat more foods rich in calcium, such as soybeans, sunflower seeds, walnuts, milk, peanuts, fish and shrimp, red dates, fresh potherb mustard, garlic sprouts, seaweed and so on.
7. Iron supplementation
It is found that the plasma iron in elderly patients with hypertension is lower than normal, so eating more iron-rich foods such as peas and fungus can not only lower blood pressure, but also prevent anemia in the elderly.
Step 8 drink water
Natural mineral water contains trace elements necessary for human body, such as lithium, strontium, zinc, selenium, iodine, etc. After boiling, calcium, magnesium, iron and zinc beneficial to human body will be obviously reduced due to precipitation, so it is suitable for drinking raw water that meets the standard. Tea contains tea polyphenols, and the content of green tea is higher than that of black tea. It can prevent the oxidation of vitamin C, help the utilization of vitamin C in the body, and eliminate harmful chromium ions. In addition, it also contains trace elements such as potassium, calcium, magnesium, zinc and fluorine. Therefore, 4-6 grams of tea leaves (equivalent to 2-3 cups of tea bags) are brewed every day, which is beneficial to the human body if taken for a long time.
The above dietary principles, if hypertension patients can implement and persevere, will be beneficial to health.
9. Scientific diet to control blood pressure.
Although essential hypertension cannot be cured, it can be effectively controlled. A reasonable diet helps to keep blood pressure stable. A reasonable diet refers to a diet high in cellulose, low in salt and low in fat, and should eat more fruits, vegetables and grains.
First of all, you can use non-salt condiments to make food more delicious, and eat less processed food, because this kind of food contains more sodium salt.
Secondly, caffeine contained in some drinks such as cola can raise blood pressure for a period of time, while drinking a small amount of red wine every day, such as a glass a day, can lower blood pressure, but excessive drinking can aggravate hypertension.
In addition, the researchers found that vitamins and trace elements also help to lower blood pressure. It is recommended that you eat more fresh vegetables and fruits, such as potassium in bananas, which can help lower blood pressure. It has also been proved that daily intake of 800 mg of calcium and 300 mg of magnesium is beneficial to the treatment of hypertension. Many kinds of rapeseed, nuts, soybeans, peas and dark vegetables are rich in calcium and magnesium. Three highs are: hypertension, hyperlipidemia and hyperglycemia. Family history of obesity, long-term smoking and drinking, insufficient exercise and unreasonable diet structure have led to the rapid expansion of the "three highs" disease group.
According to statistics, among the top ten causes of death in China, the mortality rate related to metabolic diseases is as high as 35.7%, and the deaths related to "three highs" also account for 27% of the total deaths. Hyperlipidemia can cause vascular embolism; Hypertension can cause cerebral hemorrhage and cerebral vascular rupture; Hyperglycemia can cause diabetes mellitus. The World Health Organization has clearly pointed out that the first line of defense to prevent cardiovascular disease is to reduce "three highs" and control "three highs".
The harm of "three highs" to the body is enormous, and we must take a positive attitude to prevent "three highs".
First, learn to eat scientifically. Friends should learn to eat scientifically and reasonably in three meals a day.
First, eat a good breakfast. The energy we consume in working all morning is provided by breakfast. If you don't eat breakfast, hypoglycemia will appear at 9-10 o'clock in the morning, and the brain energy will be obviously insufficient, which will easily lead to fatigue, memory loss, inattention and slow thinking, which will seriously affect work efficiency. If you don't eat breakfast, you will feel particularly hungry at noon and you must eat more. In this way, obesity will be caused by excessive intake of heat energy. Over time, both blood lipids and blood glucose will be metabolized, and in severe cases, diabetes will occur. The risk of getting diabetes without breakfast is more than four times higher than that of people who eat breakfast on time. In addition, often skipping breakfast can also cause gastrointestinal diseases.
Some friends only eat a little rice porridge, or bread and biscuits every morning; Some friends simply drink a glass of milk to save trouble, which is very unreasonable. Staple foods such as rice and flour are digested quickly, and we will soon feel hungry. We should eat some milk, eggs and bean products while eating the staple food, and supplement the right amount of protein and fat. In this way, the emptying time of the stomach can be prolonged and hunger is not easy. If possible, eat some cold vegetables and fruits at breakfast, increase the intake of vitamins and dietary fiber, and ensure the acid-base balance of food.
The second is to have a full lunch. Many friends like to eat foreign fast food, but the nutrition of foreign fast food is not very balanced. Foreign fast food is generally high in protein, fat, vitamins and dietary fiber. If eaten for a long time, it will lead to hyperlipidemia, hypertension and obesity, as well as cardiovascular and cerebrovascular diseases.
If you choose Chinese fast food for lunch, try to match it with vegetarian food. Chinese fast food has increased the number of vegetables, and all of them are equipped with bean products, which are nutritionally balanced. Chinese fast food, such as fried noodles and fried rice noodles, also has the disadvantages of high fat, high calorie, low protein and few vegetables. Therefore, it is not recommended to use it frequently.
Third, eat less dinner. We generally have high calorie, high protein, high fat and low dietary fiber in dinner. Eating this way for a long time makes the ratio of cardiovascular disease to hypertension 4-5 times higher than that of ordinary people. After dinner, our activity is generally lower than during the day. However, the content of insulin in blood is the peak in a day, and insulin can transform blood sugar into fat and be condensed on the blood vessel wall. Eating too much dinner can lead to obesity over time. After obesity, the number of insulin receptors on the adipocyte membrane decreases, the affinity for insulin decreases, and insulin resistance appears, which leads to an increase in blood sugar level, which may induce type II diabetes mellitus.
A sumptuous dinner is naturally indispensable to wine, which makes the calorie intake exceed the standard. Long-term drinking has led to an increase in blood cholesterol levels, and the incidence of obesity and hypertension has increased significantly.
Therefore, dinner should be reasonably matched, and some bean products can be selected to reduce the intake of livestock and poultry food, especially vegetables. Cooking methods can be steamed, stewed and cold. To control the intake of meat and vegetables, leave some room for the gastrointestinal tract. At the same time, we should eat some staple foods relatively and reduce the intake of high-protein and high-fat foods. Drink in moderation. If you have to drink, try to choose low-alcohol liquor and dry red wine, or beer. Be careful not to drink too much.
Second, we should strengthen exercise. There are many benefits of exercise. Friends with "three highs" can reduce blood pressure, blood sugar and weight through exercise. For friends who haven't had the "three highs", exercise can also achieve the preventive effect.
First, it can give the brain enough nutrition. Air circulation can increase oxygen content, and the exercise process is to take in fresh air.
The second is the combination of work and rest, brain and body. Mental work and manual work should be carried out alternately, and the working time should not be too long, and there should be a rest in the middle. For mental workers, the most effective way to restore brain vitality is proper exercise and active rest.
The third is the scientific movement. According to your physical condition, personal preferences and actual conditions, please ask the doctor to make a suitable "exercise prescription". It is best to choose some aerobic exercise, which is the best way to keep fit. For example, jogging, brisk walking, cycling, swimming, dancing, aerobics, skipping rope, going upstairs, boating, Tai Ji Chuan, and non-competitive table tennis, basketball and badminton are the most common forms of aerobic exercise. Exercise for 30 minutes every day, and exercise at least 3 to 5 times a week.
The fourth is to plan the movement. According to your own physical condition and fitness needs, you should choose them pertinently, and don't choose those sports that are too intense. Friends who engage in mental work are prone to high blood pressure and neurasthenia because they use their brains frequently. You can choose projects that promote the development of brain cells and improve heart and lung function, such as climbing mountains and playing Tai Ji Chuan. Friends who are obese and prone to diabetes can choose flexible and relaxed projects, such as walking, jogging and cycling. Friends who aim at reducing blood fat and anti-aging can choose fitness running. Friends who aim at preventing hypertension can choose to walk, ride a bike and swim.
Third, we should give up smoking and alcohol. Smoking is harmful to the heart and lungs, especially to friends who already have "three highs". Statistics show that friends who smoke for a long time have cardiovascular and cerebrovascular deaths or disabilities, which are four times higher than those who don't smoke. Alcohol is harmful to the digestive system, especially the liver. Long-term drinking increases the incidence of cirrhosis.
Fourth, treatment must be standardized. In order to prevent "three highs", besides reasonable diet and increasing physical activity, we should also pay attention to the fact that the body mass index does not exceed the standard. Have a routine physical examination every year, and don't pay unnecessary health costs in order to save a little time for physical examination. Because diabetes complicated with hypertension and dyslipidemia, most of them occur unconsciously, and there may be no symptoms in the early stage. Regular visits to the hospital can prevent problems before they happen.
Those friends who have diabetes with hypertension and dyslipidemia should be treated under the guidance of professional doctors. Diabetes complicated with hypertension and dyslipidemia are chronic diseases, which can not be cured at present. However, the disease can be effectively controlled through lifestyle and drug intervention, thus preventing and delaying the occurrence of cardiovascular and cerebrovascular diseases.
Finally, Wen Da would like to emphasize that ignoring the "three highs" means ignoring health. The "three highs" pay a high health price and cause a very high mortality rate. In order to achieve the goal of health and longevity, we must control the installation of three highs. "
Hypertension should pay attention to the following points in daily diet:
To limit the salt intake, it should be gradually reduced to less than 6 grams per day. After the rubber pad is removed from the ordinary beer lid, the salt in a flat lid is about 6 grams. The amount of salt mentioned here includes the total amount of sodium converted into salt in cooking salt and other foods.
Eat more fresh vegetables and fruits, and increase the consumption of foods rich in calcium. Common high-calcium foods include fresh milk, beans and their products, so it is advisable to eat more fresh dark green vegetables, kelp, fungus and so on. Eat no less than 8 Liang of fresh vegetables and 2 to 4 Liang of fruits every day.
Control and reduce the intake of fat and total calories, and appropriately increase the intake of high-quality protein. Choose animal foods such as fish, poultry and lean meat, eat more bean products, and control and reduce fat intake.
Patients with hyperlipidemia should pay attention to "one balance" and "five principles" in their diet.
Balanced diet: with hyperlipidemia, many people are completely vegetarian and partial eclipse, which is a misunderstanding and is very unfavorable to their health. We should get all kinds of nutrients from our diet in a proper proportion. If you don't eat more than 20 kinds of food in two weeks, it means there is something wrong with your diet structure.
Five principles: low calorie, low cholesterol, low fat, low sugar and high fiber diet.
Low calorie: control the amount of diet in order to achieve and maintain the ideal weight. The so-called ideal weight is usually expressed by "body mass index". Its calculation formula is: body mass index weight (kg)/height (m) 2, and its ideal value is 22. Weight exceeding 10% of ideal weight means overweight, and weight exceeding 20% of ideal weight means obesity. For obese patients with hyperlipidemia, it is usually appropriate to lose 0.5- 1 kg per week.
Low cholesterol: the total daily intake should be less than 300 mg. Cholesterol is only found in animal foods, and there is no cholesterol in plant foods. Cholesterol content of various meats (including: chicken, duck, fish, pig, cattle, sheep, etc.): the average cholesterol content is about 20-30 mg per pair.
Low-fat: Foods with as little satiety and fatty acids as possible, including animal foods (fat, whole milk, cream, lard, butter, pork intestines, brisket and meat skins) and some plant foods (roasted ghee, coconut oil, coconut oil and palm oil). Cooking oils should be oils with more unsaturated fatty acids, such as soybean, rice oil, corn oil, safflower seed oil, sunflower seed oil, vegetable oil, olive oil, peanut oil, mustard oil and bitter tea oil. In addition, fish and beans have less saturated fatty acids, so they can be considered to replace other meats as the source of protein. Do not eat or eat as little as possible high-oil snacks (cashew nuts, peanuts, melon seeds, cakes, cakes, Chinese cakes, chocolates, ice cream).
High-fiber foods: such as fruits, beans, oatmeal, watercress, fungus, kelp, laver, mushrooms, melons, beans and vegetable stems.
Restrict drinking and smoking. Patients with hypertension had better not drink alcohol. If they want to drink alcohol, the daily consumption of liquor should not exceed 1 2. Smoking is also a bad habit for patients with hypertension. Quitting smoking is conducive to stabilizing blood pressure and alleviating symptoms.
To improve the diet structure, we should make targeted adjustments according to everyone's reality, and we can't follow the same pattern. Improving the diet structure is not an overnight success. Patients with hypertension should overcome difficulties and gradually make their diet structure more reasonable.
Attention should be paid to the daily diet of cerebral thrombosis:
(1) Limit the amount of fat in your daily diet, and reduce animal fat. When cooking, use vegetable oil, such as soybean oil, peanut oil, corn oil, etc., and limit the cholesterol in your diet to less than 300 mg per day, which is equivalent to eating 3 egg yolks per week.
(2) Controlling Total Calories If the intake of total fat is controlled in the diet, blood lipids will drop.
(3) Appropriate increase in protein Due to the decrease in the amount of fat in the diet, it is necessary to appropriately increase the protein. It can be provided by lean meat and skinless poultry. You can eat more fish, especially marine fish, and eat a certain amount of bean products every day, such as tofu and dried beans, which is beneficial to reducing blood cholesterol and blood viscosity.
(4) restrict the intake of refined sugar and sugary sweets, including snacks, sweets and drinks.
(5) Patients with cerebral thrombosis need less salt, so they should adopt a low-salt diet, 3 grams of salt a day, and then add salt after cooking and mix well.
(6) Pay attention to cooking materials In order to increase appetite, you can add some vinegar, tomato sauce and sesame sauce when cooking. Vinegar can not only flavor, but also accelerate the dissolution of fat and promote digestion and absorption. Sesame sauce has high calcium content, which can be supplemented by regular consumption, which is beneficial to prevent cerebral hemorrhage.
(7) Patients with cerebral thrombosis should always drink water, especially in the early morning and evening, which can dilute the blood and prevent the formation of thrombus. Blood lipid problem
Eat well, exercise less, and your blood fat will be higher. At present, patients with hyperlipidemia are extremely common, including hypercholesterolemia, hypertriglyceridemia and complex hyperlipidemia, which is one of the main factors leading to atherosclerosis and coronary heart disease. It also has an impact on kidney, peripheral circulation, pancreas, pruritus, immune system and blood system diseases.
Hyperlipidemia can be divided into primary and secondary, the former is related to environment and family heredity. The latter is caused by diabetes complicated with hypothyroidism, obesity, pancreatic disease and so on. Reasonable diet and lifestyle are of great significance to prevent hyperlipidemia. For patients with hyperlipidemia with hereditary tendency, drug treatment has no obvious improvement, mainly by adjusting diet structure, and try not to eat or eat less foods with high cholesterol, such as animal viscera, brain, bone marrow, roe, shellfish, squid, eel and so on. Always eat fiber-rich vegetables and fruits, which contain a lot of phytosterols, which can inhibit cholesterol absorption and play an anti-arteriosclerosis role. Moderate or small amounts of alcohol can also lower cholesterol, 45 ml of white wine or 90 ml of dry red wine or 188 ml of beer every day. For patients with hyperlipidemia, on the one hand, we should control diet, on the other hand, we should do moderate exercise such as jogging. Through exercise, lipase activity in fat increases and blood lipid decreases correspondingly. Some patients have normal blood lipid, but they have hypertension, diabetes and coronary heart disease. This also requires diet control, active exercise and drug treatment under the guidance of doctors.