Hypertension is the most common cardiovascular and cerebrovascular disease, and it is also the main risk factor for stroke and premature death. This is also a major global public health problem. Because of the high prevalence rate. The disability rate and mortality rate are high, so we have to pay attention to them. There are many people with high blood pressure, as young as twenty or thirty years old. Modern people have better material living conditions, but the incidence of diseases is high, which is related to the bad lifestyle of modern people. Therefore, improving lifestyle has become the most significant effect in non-drug treatment of hypertension. What causes hypertension? The first is water and sodium retention-sodium+water blood pressure increases. How do you say this? That is to say, when the sodium in the blood increases, there will be more water to stay, the blood volume will increase, and the burden on the heart will increase. The pressure of high-flow blood on the vascular wall will increase, which is easy to damage the intima of blood vessels. Too much sodium will increase the water in vascular endothelial cells, cause blood vessel swelling, narrow the lumen and increase blood flow resistance. Followed by sympathetic nerve tension and excitement-activation of angiotensin-aldosterone-increased adrenaline secretion and vascular remodeling-in old age, vascular elasticity is reduced and hardened, which is generally caused by low systolic pressure, high diastolic pressure and arteriosclerosis. From the above, we can see that the "culprit" leading to hypertension is: 1) a diet with high sodium and low potassium; 2) Overweight and obesity; 3) drinking alcohol; 4) Mental stress. Before giving you the recipe, we need to know about the nutrients that have the function of lowering blood pressure. These nutrients play a vital role in controlling blood pressure. 1. How does potassium, a "star" nutrient with antihypertensive effect, ensure adequate potassium intake every day? (1) At least 750g of vegetables (including 250g of green leafy vegetables, 500g of melons and eggplants) and 500g of fruits every day. Choose one with high nutrient density. (Nutritional density: potassium content ÷ energy = potassium nutritional density) ② Substitute potatoes for some staple foods, such as (see the table below) Comparison table of calories and potassium content of rice and potatoes ③ Add millet and beans (millet and beans are rich in potassium) ④ Choose low-sodium salt (the NRV of sodium is less than the NRV of energy when buying) 2. A star who can lower blood pressure. Vegetarians usually have higher intake of magnesium and dietary fiber and lower blood pressure than non-vegetarians. Foods rich in magnesium are: green leafy vegetables, coarse grains, nuts and so on. 3. The intake of calcium, a star nutrient with antihypertensive effect, can increase the effect of high-salt diet on blood pressure, that is, calcium can promote urinary sodium excretion, and all patients with salt-sensitive hypertension show calcium loss. Foods rich in calcium: milk and dairy products (high absorption rate) 4. Other nutrients in addition to the above nutrients, these nutrients also have a certain impact on blood pressure, such as dietary fiber, n-3 unsaturated fatty acids, nicotinic acid, vitamin C, vitamin E, zinc and so on. Hypertension has three meals a day, a balanced diet and nutrition for lowering blood pressure. Objective: "three less and one more"-three less: less salt, less fat and more dietary fiber. For example, the principle of breakfast diet: diverse foods, comprehensive nutrition and blood pressure reduction. Breakfast companion: whole wheat food+skim milk+fruit miscellaneous grains porridge+boiled eggs+cold lunch diet principle: light. Pay attention to a low-salt and low-fat diet: ① Don't overeat; ② Moderate eating speed; ③ Don't sit for a long time after meals; 4 eat a little and leave a little; 5 it is not too simple to lower blood pressure; Good lunch partner: brown rice+dried celery+halal arowana+corn soup tortillas+onion potato chips+shredded green pepper+vegetable tofu soup dinner; Dietary principle: balanced and diverse food; Don't eat too much meat; 2 don't be too full; ④ Don't be too late; Partner: whole grain soybean milk+halal eggplant+cold bitter chrysanthemum red bean bag+cold bitter gourd+miscellaneous vegetable soup. Everyone should pay attention to the following points in the diet recipe of the day: ① The total energy should not exceed the standard; ② Food should be diversified; ③ Adequate nutrient intake; ④ Pay attention to cooking methods; Diet treatment of hypertension should pay attention to weight control, alcohol restriction, regular exercise, quitting smoking and combining work and rest. # Breeze Project # Disclaimer: The above content comes from the Internet, and the copyright belongs to the original author. If there is any infringement of your original copyright, please let us know and we will delete the relevant content as soon as possible.