Second, pay attention to potassium supplementation. Supplementing foods rich in potassium every day will improve blood pressure to some extent. However, it should be noted that renal function should be tested regularly. If the patient has renal insufficiency, potassium supplementation should be cautious. Once hyperkalemia occurs, it will do great harm to the body.
Third, choose the right edible oil. Generally, animal fats contain more saturated fatty acids, while cakes contain more margarine and trans fatty acids, all of which increase the risk of cardiovascular diseases. We suggest eating more vegetable oils, such as peanut oil, rapeseed oil and olive oil. Vegetable oil is rich in unsaturated fatty acids and trace elements such as vitamin E, potassium and calcium, and its nutrition is more easily absorbed by human body. Although it is relatively healthy, we should also pay attention to the consumption. The daily oil intake should be around 30g to avoid eating fried and fried foods for a long time. We also recommend changing the cooking oil every 2-3 months.
Fourth, pay attention to meat intake. According to the dietary requirements of China residents, the daily meat intake is 50-75g. Eating too much meat, on the one hand, will cause too much nutrition intake, leading to obesity and poor blood pressure control. On the other hand, it can also raise blood lipid level and increase the risk of hypertension. We suggest focusing on lean meat and reducing the intake of big fat. Reduce processed meat foods, such as bacon, sausage, bacon, etc., which have high salt content and additives and are harmful to health. As for whether meat should be red or white, there is no uniform regulation. We suggest eating red meat and white meat alternately to avoid eating one kind of meat for too long.
Fifth, increase the intake of dairy products. Dairy products contain more calcium and less sodium, and at the same time, they are high-quality protein that can be easily absorbed. Long-term standardized intake of dairy products is helpful to control blood pressure.
Sixth, avoid high-sugar foods and drinks. In our previous popular science, we have talked about the close relationship between high-sugar diet and hypertension, so we suggest avoiding long-term high-sugar diet in diet, especially those young friends who use drinks as water.
Seventh, give up drinking. Alcohol will definitely increase the blood pressure level of patients with hypertension. It can make blood pressure fluctuate greatly, which is difficult to control with drugs. Therefore, we must strictly control the intake of alcohol, and it is best to strictly abstain from alcohol. Drinking and taking antihypertensive drugs at the same time is not worth the candle.
Eighth, quit smoking. Excitative substances such as nicotine and tar contained in cigarettes will increase the excitability of sympathetic nerves, thus increasing the level of hypertension. At the same time, smoking can cause transient hypoxemia, increase the sensitivity of blood vessels and cause cardiovascular and cerebrovascular diseases. Therefore, smoking is a bad habit without any benefits, so it is recommended to quit smoking as soon as possible.
Ninth, control weight. Body mass index is closely related to hypertension. Body mass index (BMI) is positively correlated with blood pressure level. The risk of hypertension is 3-4 times that of normal-weight people, and the waist circumference of men is ≥90cm and that of women is ≥85cm, and the risk of hypertension is more than 4 times that of normal-weight people. Losing weight is beneficial to the prevention and treatment of hypertension and can significantly reduce the risk of cardiovascular disease in patients. Every weight loss 1 kg can reduce the systolic blood pressure by 4mmHg. Lose weight step by step, generally 0.5~ 1.0kg per week, and lose 5% ~ 1 0% of the original weight within 6 months. Do not advocate fast weight loss.
Tenth, moderate exercise. Aerobic exercise is the best exercise for patients with hypertension. Common forms of exercise include brisk walking, jogging, cycling, yangko, broadcast gymnastics, aerobics, mountain climbing and stair climbing. It is recommended to carry out moderate-intensity aerobic exercise at least 3~5 times a week for more than 30 minutes each time, and it is best to keep exercising every day. The walking speed is suggested to be about 120 steps per minute.
Eleventh, prevent and relieve psychological stress. Poor mental state, anxiety and irritability are one of the causes of hypertension and cardiovascular diseases. Psychological adjustment is very important. It is necessary to create a good psychological environment, cultivate a healthy social psychological state, and correct and treat morbid psychology. If the mental state is seriously poor, you need to go to a psychological clinic for targeted diagnosis and treatment.
Twelfth, have a good rest and get enough sleep. For people with poor sleep, 24-hour ambulatory blood pressure monitoring found that most of them have no circadian rhythm, and their blood pressure at night is not lower than during the day. Hypertension at night makes the whole body unable to get enough rest, and the target organs are easily damaged. After patients with hypertension suffer from insomnia, their blood pressure will definitely rise the next day. Sleep is the best health, and good sleep helps to lower blood pressure. People with poor sleep should seek help from doctors and take sleeping pills or sleeping AIDS to improve their sleep quality.
Lifestyle intervention can effectively reduce the blood pressure of patients with hypertension, sometimes even exceeding the effect of a antihypertensive drug. Some patients with mild hypertension even reduced their blood pressure to normal through lifestyle intervention. For those patients with poor control of hypertension, lifestyle adjustment can make blood pressure control easier. Therefore, it is suggested to pay close attention to hypertension and lifestyle changes.