1. The importance of diet to 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 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-beef, lean pork, white meat fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese), bean products (tofu, natto, bean powder, oily tofu).
Foods to avoid-high-fat foods (pork belly, ribs, whales, herring, tuna, etc. of cattle and pigs. And processed products (sausages).
③ high-fat food
Suitable for food-vegetable oil, a little cream, salad dressing.
Foods to avoid-animal oil, lard, bacon, sardines soaked in oil.
④ Vitamins and mineral foods
Suitable food-vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkins, eggplant and cucumbers) and 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, beans)
Highly irritating vegetables (spicy vegetables, mangoes, mustard greens, onions, mustard greens)
⑤ Other foods
Suitable for food-light fragrant tea, yeast milk beverage
Foods to avoid-spices (Chili, curry powder)
Alcoholic beverages, salted food (adult vegetables, adult fish eggs)
Kimchi, 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, exercise precautions:
(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 It is not advisable to exercise when you are hungry or one hour after a meal.
(3) Don't stop immediately during the exercise, and follow the steps of the exercise plan.
(4) If you feel uncomfortable during exercise, stop immediately.
Quit smoking and limit alcohol.
Smoking can lead to high blood pressure. Studies have proved that after smoking a cigarette, the heart rate increases by 5 per minute.
-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, make the heart rate faster, and at the same time, it will also prompt the adrenal gland to release a large amount of catecholamine, which will make the arterioles contract and lead to an increase in blood pressure. Nicotine also stimulates chemoreceptors in blood vessels, which reflexively leads to an increase in blood pressure. 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, because the content of carbon monoxide hemoglobin in smokers' blood increases, the oxygen content in blood decreases, the intima of arteries is anoxic, and the oxygen content of arterial wall fat increases, 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 a small amount of drinking is beneficial and some say it is harmful, but one thing is certain, a large amount of drinking 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 causes of high 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 when things go wrong; When you have a lot of mental stress, you should find ways to release it, talk to your relatives and friends or encourage you to take part in relaxing extracurricular activities, and devote your spirit to music or flowers to keep you in the best state, so as to keep your blood pressure stable.
Verb (short for verb) manages itself.
1, measure blood pressure regularly, at least every 1-2 weeks.
2. The treatment of hypertension should adhere to the "three hearts", namely confidence, determination and perseverance. Only in this way 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 medicine at will, you can adjust it under the guidance of a doctor and combine your current condition to prevent blood pressure from rebounding.
If possible, you can bring your own sphygmomanometer and learn to measure your blood pressure yourself.
Besides taking proper medicine, we should also pay attention to the combination of work and rest, pay attention to diet, exercise properly, keep 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 take norepinephrine nerve endings blocking drugs to prevent postural hypotension.
8. There is no need to strictly prohibit sexual life: pay attention to the following situations, which are not suitable for sexual life. 1 Don't have sex immediately afterwards. Sexual life should be forbidden after drinking. If you feel dizzy, 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 If you have dizziness, nausea and vomiting, blurred vision, hemiplegia, aphasia, disturbance of consciousness, dyspnea, limb weakness and other symptoms, you should go to the hospital immediately. In case of critical illness, please call the emergency center at 120.
Treatment of hypertension with ten methods of tea
Hypertension is a common disease in middle-aged and elderly people. Patients should not only insist on drug treatment, but also often drink Chinese medicine to make tea, which can also play a good auxiliary treatment role.
Chrysanthemum tea: All chrysanthemums should be chamomile, not bitter, especially the big white chrysanthemum or small white chrysanthemum produced in Suzhou and Hangzhou. Drink about 3 grams of tea each time, 3 times a day; You can also use chrysanthemum with honeysuckle and licorice to drink tea, which has the special effects of calming the liver and improving eyesight, clearing away heat and detoxifying. Has obvious curative effect on patients with hypertension and arteriosclerosis.
Hawthorn tea: Hawthorn contains ingredients that can help digestion, dilate blood vessels and lower blood sugar and blood pressure. At the same time, drinking hawthorn tea regularly has obvious auxiliary effect on treating hypertension. The drinking method is to make tea with fresh hawthorn fruit 1-2 tablets several times a day.
Lotus leaf tea: Chinese medicine practice shows that soaking and decocting lotus leaves can dilate blood vessels, clear away heat and relieve summer heat, and lower blood pressure. At the same time, lotus leaf is a good medicine for reducing fat. The drinking method for treating hypertension is: wash and chop half a piece of fresh lotus leaf, add appropriate amount of water, and let future generations drink tea after boiling.
Sophora japonica tea: Take Sophora japonica buds to dry, soak them in boiling water and drink them as tea several times a day, which has a unique therapeutic effect on patients with hypertension. At the same time, Sophora japonica also has the function of contracting blood vessels and stopping bleeding.
Polygonum multiflorum Thunb. Tea: Polygonum multiflorum Thunb. Has the effects of reducing blood lipid and thrombosis. People with hyperlipidemia often drink Polygonum multiflorum tea, and the effect is very obvious. The preparation method is to take 20-30g of Radix Polygoni Multiflori Preparata, add water, decoct for 30min, and take it as tea after cooling, one dose per day.
Pueraria lobata tea: Pueraria lobata has the function 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 slice 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. It tastes extremely bitter, but it has excellent blood pressure lowering and fat removing effects. Using lotus plumule 12g and boiling water for future generations to drink tea, once in the morning and once in the evening, can not only lower blood pressure, but also have 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 lipid, clearing liver and improving eyesight. Drinking cassia seed tea often has special effects on hypertension. Soak 15-20g cassia seed in water several times a day, which is a wonderful product for treating hypertension, dizziness and blurred vision.
Mulberry mistletoe tea: Chinese herbal medicine Mulberry mistletoe is an essential medicine for tonifying kidney and blood. The clinical practice of traditional Chinese medicine shows that Sangjisheng decoction instead of tea has obvious auxiliary effect on the treatment of hypertension. The preparation method of Herba Taxilli tea is to take dried Herba Taxilli 15g, decoct 15min, and drink it once every morning and evening.
Corn silk tea: Corn silk not only has a good effect of lowering blood pressure, but also has the functions of stopping diarrhea, stopping bleeding, diuresis and nourishing stomach. Make tea and drink it several times a day, 25-30 grams each time. Clinically, it is especially effective for edema and hypertension caused by corn stigma nephritis.
-
Diet therapy for hypertension
1. hawthorn porridge
30-40g of raw hawthorn, 0/00g of japonica rice/kloc-and 0/0g of sugar/kloc-.
First, stir-fry hawthorn in a casserole into thick juice, then remove the residue, and then add japonica rice and sugar 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.
Has effects in invigorating spleen, regulating stomach, promoting digestion, resolving food stagnation, and removing blood stasis. It is suitable for hypertension, coronary heart disease complicated with angina pectoris, hyperlipidemia, dyspepsia, abdominal pain, diarrhea and dyspepsia in children.
2. Ren Tao porridge
Raw materials: peach kernel 10 ~ 15g, japonica rice 50 ~ 100g.
First, mash the peach kernel, add water to grind the juice to remove the residue, and cook it with japonica rice into porridge.
Usage: 65438+ 0 times a day, 5 ~ 7 days as a course of treatment.
Efficacy: promoting blood circulation and dredging channels, resolving phlegm and relieving pain. It is suitable for hypertension, coronary heart disease and angina pectoris.
Avoid excessive dosage; Pregnant women and people with loose stools should not take it.
3. carrot porridge
Raw materials: fresh carrots and japonica rice.
Production: Wash and chop carrots, put them in the pot with japonica rice, add appropriate amount of water and cook until the rice is thick.
Use hot food for breakfast and dinner. This kind of porridge tastes sweet and easy to deteriorate. It needs to be cooked and eaten now, not cooked for a long time.
Efficacy: invigorating spleen and stomach, lowering qi and relieving depression, 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 lard/kloc-0, 50g of fermented noodles.
Production: Mix baking powder and corn flour with appropriate amount of water to form dough, and then ferment. After fermentation, add the above other raw materials and knead them evenly, then cover them with a wet cloth and simmer for one hour. Knead the dough repeatedly, put the whole piece into a steamer and knead it flat, and steam it for about 25 minutes on high fire. After coming out of the cage and cooling slightly, cut it into blocks or diamonds with a knife and eat it at will.
Has the effect of regulating appetite, and is suitable for hypertension, hemoptysis and other diseases.
5 sago (kiwi) porridge
Raw materials: sago100g, kiwi fruit 200g, sugar100g.
Soak that washed sago for 30 minute, draining, peeling kiwi fruit, and cutting into soybean-sized dice with a knife; Bring the sago to the boil, turn to medium heat after the water is boiled, and put other raw materials into the pot and cook it slightly.
It has the effects of nourishing, strengthening body constitution, relieving fever and quenching thirst, and is suitable for middle-aged and elderly people suffering from diseases such as hypertension and hepatitis.
6. Tibetan peanuts
The raw materials are lotus root 1 kg, peanut 200-300 g, and proper amount of sugar.
Cut one end of the lotus root node and pour in peanuts. After filling, fix the cut lotus root at the incision with a bamboo stick, put it in a pot and soak it in cold water. Cook for 2 hours on medium heat until the lotus root is crisp and cooked, and then squeeze 2 bowls of juice. When eating, cut into thick slices with a knife twice a day, accompanied by sugar.
Has the effects of invigorating spleen, moistening lung, stopping bleeding and resolving phlegm, and is suitable for hypertension and cardiovascular diseases.
Dietary methods of patients with hypertension;
1. sangcan
Diet arrangements should be less and more meals to avoid overeating; Patients with hypertension are often obese and must eat low-calorie food. The total heat should be controlled at about 8.36 megajoules per day. Daily staple food150-250g, with animal protein and plant protein accounting for 50% and 50% respectively. Hypertensive patients without nephropathy or gout can eat more soybeans, peanuts, black fungus or tremella and fruits. Dinner should be light and light, too much greasy food can induce stroke. Edible oil should be vegetable oil containing vitamin E and linoleic acid; There is no candy. 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 and so on.
2. Low salt
The amount of salt per person per day should be strictly controlled at 2-5 grams, that is, about one spoonful. The amount of salt should also be subtracted from the sodium contained in the boiled soy sauce. 3 ml of soy sauce is equivalent to 1 g of salt. Salted vegetables (sauces), fermented bean curd, bacon (eggs), pickled products, clam shells, dried shrimps, preserved eggs, chrysanthemums, grass heads, water spinach and other vegetables are all high in sodium, so we should try to eat less or not.
3. High potassium
Foods rich in potassium can resist sodium-induced hypertension and vascular injury, and can often "show their faces" 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 heart disease mortality than those who don't eat fish.
5. Fruits and vegetables
The human body needs B vitamins and vitamin C every day, and it can be satisfied by eating more fresh vegetables and fruits. Some people argue that eating 1-2 apples a day is good for health, and fruits can also supplement calcium, potassium, iron and magnesium.
Calcium supplement
Some people let hypertensive patients take 1 g calcium every day, and after 8 weeks, they found that their blood pressure dropped. Therefore, we 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 hypertensive patients 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.
drink water
Natural mineral water contains essential trace elements such as lithium, strontium, zinc, selenium and iodine. 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, brewing 4-6 grams of tea every day (equivalent to 2-3 cups of tea bags) is beneficial to the human body for a long time.
The above dietary principles will be beneficial to health if patients with hypertension can implement and persevere.
9. Scientific diet controls 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 with high cellulose, low salt and low fat, and should eat more fruits, vegetables and grains.
First of all, you can use salt-free condiments to make food more delicious and eat less processed foods, because these foods contain more sodium and 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 will aggravate high blood pressure.
In addition, the researchers found that vitamins and trace elements also help to lower blood pressure. I suggest you eat more fresh vegetables and fruits, such as potassium in bananas, which will help lower blood pressure. Studies have also 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. The 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 lead to diabetes. The World Health Organization clearly pointed out that the first line of defense to prevent cardiovascular diseases is to reduce the "three highs" and control the "three highs".
The harm of "three highs" to health is enormous, so we must take a positive attitude to prevent "three highs".
First, learn to eat scientifically. Friends should learn to eat three meals a day scientifically and reasonably.
First, have a good breakfast. The energy consumed by our work all morning is provided by breakfast. If you don't eat breakfast, hypoglycemia will appear at 9- 10 in the morning, and the brain energy is 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, so you must eat more. In this way, excessive calorie intake will lead to obesity. Over time, blood lipids and blood sugar will be metabolized, and diabetes will occur in severe cases. People who skip breakfast are more than four times more likely to develop diabetes than those 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 biscuits every morning; Some friends simply drink a glass of milk to save trouble, which is very unreasonable. Rice, flour and other staple foods 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. This can prolong the emptying time of the stomach and make it difficult to get hungry. If possible, eat some cool vegetables and fruits for breakfast, increase the intake of vitamins and dietary fiber, and ensure the acid-base balance of food.
The second is to have a big 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 protein, with high content of 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 variety of vegetables, all with bean products and balanced nutrition. 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. Our dinner is generally high in calories, high in protein, high in fat and low in dietary fiber. Eating like this 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. The content of insulin in blood is the peak in a day, and insulin can convert blood sugar into fat and condense on the blood vessel wall. Eating too much at dinner will lead to obesity over time. After obesity, the number of insulin receptors on adipocyte membrane decreases, the affinity for insulin decreases, and insulin resistance appears, which leads to the increase of blood sugar level, which may induce type II diabetes.
Wine is indispensable for a hearty dinner, which makes the calorie intake exceed the standard. Long-term drinking leads to an increase in blood cholesterol levels, and the incidence of obesity and hypertension increases significantly.
Therefore, dinner should be reasonably matched, and you can choose some soy products to reduce the intake of livestock and poultry food, especially vegetables. Cooking methods can be steamed, stewed and cooled. It is necessary to control the intake of meat and vegetables and 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 alcohol 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. Exercise has many benefits. Friends with "three highs" can lower their blood pressure, blood sugar and weight through exercise. For friends who have never 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 breathe 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, working hours 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. Please ask the doctor to make a proper "exercise prescription" according to your physical condition, personal preference and actual situation. 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, 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 at least 3 to 5 times a week.
The fourth is to plan the movement. According to your physical condition and fitness needs, make targeted choices, and don't choose those too intense exercises. 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. Obese and diabetic friends can choose flexible and relaxed projects, such as walking, jogging and cycling. Friends who aim at reducing blood fat and resisting aging can choose fitness and running. Friends who aim at preventing hypertension can choose walking, cycling and swimming.
Third, we should give up smoking and drinking. Smoking is harmful to the heart and lungs, especially for friends who already have "three highs". Statistics show that friends who smoke for a long time have four times more cardiovascular and cerebrovascular deaths or disabilities than non-smokers. Alcohol is harmful to the digestive system, especially to the liver. Long-term drinking will increase the incidence of cirrhosis.
Fourth, treatment must be standardized. 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. Do a routine physical examination every year, and don't pay unnecessary health costs in order to save a little physical examination time. Because diabetes is complicated with hypertension and dyslipidemia, most of them occur unconsciously, and there may be no symptoms in the early stage. Going to the hospital regularly can prevent problems before they happen.
Friends with diabetes, hypertension and dyslipidemia should be treated under the guidance of a professional doctor. Diabetes complicated with hypertension and dyslipidemia is a chronic disease, which cannot be cured at present. However, lifestyle and drug intervention can effectively control the disease, thus preventing and delaying the occurrence of cardiovascular and cerebrovascular diseases.
Finally, Wenda wants to emphasize that ignoring the "three highs" means ignoring health. "Three highs" pay a high health price, resulting in a very high mortality rate. In order to achieve the goal of health and longevity, it is necessary to control the installation of three highs. "
Patients with hypertension should pay attention to the following points in their daily diet:
In order to limit the intake of salt, 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 of a flat lid is about 6 grams. The amount of salt mentioned here includes the total amount of sodium converted into salt in edible salt and other foods.
Eat more fresh vegetables and fruits and increase the intake of calcium-rich foods. Common foods with high calcium content include fresh milk, beans and their products, so it is advisable to eat more fresh dark green vegetables, kelp and fungus. 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 soy 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 to food, which is a misunderstanding and very harmful 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, there is something wrong with your diet.
Five principles: low calorie, low cholesterol, low fat, low sugar and high fiber diet.
Low calorie: control the amount of food 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 over 65438+ 00% of ideal weight means overweight, and weight over 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 exists only in animal foods, and there is no cholesterol in plant foods. Cholesterol content of various meats (including chicken, duck, fish, pig, cow, sheep, etc.). ): The average cholesterol content is about 20-30mg per pair.
Low-fat: Foods with as little satiety and fatty acids as possible, including animal foods (fat, whole milk, cream, lard, butter, fat sausage, breast and skin) and some plant foods (roasted ghee, coconut oil, coconut oil and palm oil). Edible oil should be oil 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 we can consider replacing other meats as the source of protein. Do not eat or eat as little as possible high-oil snacks (cashews, peanuts, melon seeds, cakes, cakes, Chinese cakes, chocolates, ice cream).
High-fiber foods: such as fruits, beans, oats, watercress, fungus, kelp, laver, mushrooms, melons, beans and vegetable stalks.
Restrict drinking and smoking. Patients with hypertension had better not drink alcohol. If they want to drink, the daily consumption of liquor should not exceed 1 2. Smoking is also a bad habit of patients with hypertension. Quitting smoking is beneficial to stabilize blood pressure and relieve symptoms.
Improving the diet structure should be adjusted according to everyone's actual situation, and it can't be the same. Improving the diet structure is not achieved overnight. Patients with hypertension should overcome difficulties and gradually make their diet more reasonable.
Attention should be paid to the daily diet of cerebral thrombosis:
(1) Limit fat intake. Reduce the total amount of fat and animal fat in the daily diet. When cooking, use vegetable oils, such as soybean oil, peanut oil and corn oil, and limit the cholesterol in the diet to below 300 mg per day, which is equivalent to eating 3 egg yolks per week.
(2) Controlling Total Calories If you control the intake of total fat in your diet, your blood lipids will drop.