Limit the intake of sodium salt:
The daily salt content is controlled at about 6 grams, which is not easy to cause hypertension. The daily average of China residents is about15g, and some areas like salted vegetables and bacon. In view of this, we can encourage and advocate people to reduce the amount of salt when cooking at home, and appropriately increase their seasonings such as sour taste, sweet and sour, curry and so on. And try to eat less salty food such as pickles and bacon.
Increase the intake of potassium and calcium;
Foods with high potassium content such as spinach, rape, sherry red, dry red, seaweed, kelp, bamboo shoots, potatoes, peanuts, etc. Foods containing more calcium, such as milk, bean products, celery, fungus, shrimp skin, etc.
Eat more fresh vegetables and fruits;
If everyone eats 400-500 grams of vegetables and 30-40 grams of fruit every day, it is beneficial to prevent the occurrence of hypertension.
Increase quality protein:
Such as animal protein (meat, fish, eggs, soy protein).
Maintain a good fatty acid ratio:
Eat less animal fat and cook mainly with plants.
Exercise for patients with hypertension
Life lies in exercise, especially for patients with hypertension. Patients with hypertension are most suitable for sports such as Tai Ji Chuan, medical gymnastics, walking and swimming. Patients with mild hypertension can also be cautious in jogging, mountain climbing and other sports.
1, Tai Ji Chuan: There are three advantages for patients with hypertension to play Tai Ji Chuan: First, Tai Ji Chuan's movements are soft, his posture is relaxed, and he is not nervous or hard. Muscle relaxation can reflexively relax blood vessels and promote blood pressure drop. According to clinicians' observation, the systolic blood pressure of patients with hypertension will decrease by about 10 ~ 15 mm Hg after a set of simplified Tai Ji Chuan. Second, when playing Tai Ji Chuan, you can use your mind to guide your actions, concentrate your thoughts, and keep your mind quiet, which will help to eliminate symptoms such as trance and allergy to stimuli. Thirdly, Tai Ji Chuan contains many balance and coordination exercises (such as left and right legs, downward independence, etc.). ), belongs to the balance action. Patients with hypertension have poor balance and coordination, and practicing Tai Ji Chuan is helpful to improve this function. If you have good physical strength, you can play a full set of simplified Tai Ji Chuan; Those with poor physical strength can play half a set; Those who are weak and have poor memory even practice individual movements. Practice in sections, not continuously. The doctor selected the following actions to practice for patients with hypertension, and the response was good; These exercises are all carried out in situ, and each class is repeated 8 ~ 12 times. The name of the action is as follows: (1) Wild horses divide their manes in situ. (2) Stop the sparrow's tail left and right. (3) cloud hand in situ. (4) closing the momentum.
2. Medical gymnastics: The content includes breathing exercises, relaxation exercises, head exercises, flexibility and extensibility exercises of limbs and trunk, simple and complicated walking and games, in addition, individual Tai Ji Chuan movements can be interspersed in gymnastics. The whole set of gymnastics lasts for 20 ~ 30 minutes each time, 1 ~ 2 times a day, and can be practiced in groups or individually.
3. Walking and traveling: It is observed that patients with hypertension walking on the flat ground for a long time can cause a significant decrease in diastolic blood pressure. Walking can be done in the morning, at dusk or before going to bed, and the time is usually 15 minutes to 1 hour, 1 ~ 2 times a day, with moderate speed. Travel can be weekly 1 time, or every other week, including walking, mountain climbing and other activities.
4. Games: Choose games with light exercise and low emotions, such as throwing basketball, playing wood and badminton.
5, jogging and running: a lot of exercise. It is reported that the highest heart rate of patients with hypertension can reach 120 ~ 136 beats/min. Therefore, it is very prudent to decide whether patients can participate in jogging. It is best to do a quick exercise for a period of time, and walk at a speed of 1 km 1 km 1 ~ 2 km. If there is no discomfort, change to jogging. be sure to be safe
6. Mountain climbing: Patients with early hypertension without complications, who are young and have average physical strength, can participate in mountain climbing with little exercise, such as climbing a 50-meter-high hill with a slope of 30-45 degrees, with a rest in the middle.
7. Massage: Generally, massage after a short rest after practicing Qigong or gymnastics will help lower blood pressure and relieve symptoms such as head weight and dizziness. There are two common techniques.
(1) massage. 1, point the kowtow top: operate with five fingertips, mainly at Baihui point, and point the pain or discomfort of kowtow at the same time; 2. Knead the weizhong point, pinch the big tendon at the foot socket behind the knee with the fingertips of the index finger, middle finger and ring finger, and knead it hard for 2 ~ 3 minutes; 3. Knead Yongquan point in the center of the foot. (2) Sedative massage of the head. Rub your palms first, wipe your face several times, then massage your forehead, push it slightly with your five fingers and palms, press the center of your forehead to the temples on both sides, then push the pillow back, push it down along your beard, and finally press your shoulders and back for 3 ~ 5 minutes. Hypertensive patients should pay attention to the following items during physical exercise: ① Hypertensive patients with severe arrhythmia, tachycardia, cerebral vasospasm (dizziness, headache, nausea, vomiting and other symptoms), obvious angina pectoris and cardiac insufficiency should temporarily stop exercising. (2) strictly control the amount of exercise, step by step, because the purpose of physical therapy at this time is not to exercise the heart, but to lower blood pressure. (3) When doing gymnastics and sports, relax, don't be nervous, breathe naturally, and don't be arrogant; Don't do strenuous exercise such as weightlifting, dumbbells and weightlifting; Don't hang your head over your shoulders, so as not to aggravate dizziness and heavy head. ④ There should be medical observation, guidance and self-supervision.