Blood pressure 145, what should I pay attention to?

Blood pressure is not very high. It is recommended not to take antihypertensive drugs, but diet therapy. Once taken, antihypertensive drugs will become indispensable for life. Hypertension is the most common risk factor of cardiovascular diseases and the basis of various cardiovascular and cerebrovascular diseases. Controlling hypertension is the key to prevent cardiovascular and cerebrovascular diseases. The treatment of hypertension can be divided into drug treatment and non-drug treatment. It is important to treat hypertension with drugs, but all kinds of antihypertensive drugs can only target at a certain link in the pathological process of hypertension. Sometimes, although it can achieve a temporary antihypertensive effect, it often takes care of one thing and loses another, resulting in a series of side effects, some of which are even long-term and serious, such as depression and impotence. Even if a variety of antihypertensive drugs are used in combination, these situations cannot be completely avoided. Non-drug treatment and medical treatment of hypertension can make up for this defect. Practice has proved that many effective non-drug treatment measures can effectively control the blood pressure of some patients, and there are no adverse reactions related to drug treatment. The main measures of non-drug treatment and medical care for hypertension are: reasonable diet, moderate exercise, weight loss, smoking cessation and alcohol restriction, psychological balance and so on. Here are some concrete measures and methods. 1. A reasonable diet has a great relationship with hypertension. Excessive salt intake will raise blood pressure, full meals and sweets will make people fat, and obesity will also raise blood pressure. In the diet of patients with hypertension, we should ensure enough calories, fat and necessary protein, but not excessive. Eat more foods with high protein content, such as beans and bean products, egg white, lean meat of cattle, sheep and pigs, fish and chicken. Try to eat less or not to eat animal viscera, because animal viscera is rich in cholesterol, which is easy to raise blood lipids. Advocate eating more fresh vegetables and fruits. Vegetables are rich in cellulose, which can also prevent constipation for the elderly. All kinds of vegetables and fruits are rich in imitation vitamin C, which can regulate cholesterol metabolism, control the process of arteriosclerosis and lower blood pressure. The main dietary requirements are as follows. (1) China people's average daily salt (including sodium converted into salt in all foods) is 7-20g, which is significantly higher than the recommended amount of the World Health Organization (the daily salt intake per person is below 6g). The main reasons are as follows: 1) People don't know enough about hypertension caused by eating a lot of salt; 2) Condiments with high salt content (such as soy sauce, yellow sauce and bean paste). ) is added when cooking; 3) China's dietary structure is characterized by less non-staple food and more staple food, so non-staple food needs more salt to enter the staple food; 4) Due to the influence of long-term tradition, people like to eat salt products, thus forming the habit of loving salt in the crowd. There is a dose-effect relationship between sodium intake and blood pressure. Studies have shown that taking 5~6g of salt every day can reduce blood pressure by 8/5mmhg (1.1/0.7kpa). Daily intake of 2.5-3g of salt lowers blood pressure16/9mmhg (2.11.2kpa). Most people can tolerate moderate intake of sodium salt (5-6g). For people with normal blood pressure, a low-salt diet can prevent hypertension. Low-salt diet has no effect on the intake of important nutrients and exercise tolerance in hot environment. Restricting the intake of sodium salt can not only lower blood pressure, but also reduce the dosage of drugs, thus reducing the adverse reactions of drugs. Generally speaking, people consume about 2.5-4.5 grams of salt from food every day. If the daily salt amount is controlled below 6 grams, the extra salt amount should be less than 2-3 grams when cooking and eating. Some specific measures of low-salt diet are: 1) Eat more natural foods and eat less or no processed foods. Natural foods are low in sodium and high in potassium. Most processed foods have sodium added and potassium removed. 2) Don't add salt when cooking, but in order to keep the taste, add a little salt when eating. 3) Don't eat overnight meals. 4) Don't eat or eat less fast food, most of which contain high sodium. For people with heavy tastes, we should gradually reduce the intake of salt, and do not pursue one step at a time. In daily life, it is of great significance to correctly estimate the amount of salt. A flat spoon of salt for porcelain spoon is about 18g, a flat spoon of soy sauce for porcelain spoon is equivalent to 3g, a flat spoon of salt for coffee spoon is 3g, and a pinch of salt (three fingers) is about 2-3g. Patients can apply it according to their own needs and possible situations. (2) Supplementing potassium, magnesium and calcium and limiting sodium intake may increase potassium intake and reduce potassium excretion by reducing the use of diuretics, thus increasing the amount of potassium in the body. Foods with high potassium content include soybeans, adzuki beans, mung beans, tofu, potatoes, kohlrabi, peanuts, kelp, laver and bananas. Potassium additives can lower blood pressure. Compared with those with normal blood pressure, patients with hypertension have decreased calcium intake and increased urine excretion. Studies have shown that daily calcium supplementation 1-2g can lower blood pressure. Elderly hypertensive patients have relatively poor response to calcium supplementation. In daily life, we should pay special attention to the fact that hypertensive patients reduce their intake of milk and cheese in order to reduce their intake of saturated fatty acids and sodium, thus inadvertently reducing their intake of calcium. Drinking 1-2 cups of milk before going to bed every night is helpful to lower blood pressure and prevent osteoporosis. 2. Moderate regular aerobic exercise can regulate higher nervous activity, relax blood vessels and lower blood pressure. At the same time, it can also enhance cardiovascular function, promote lipid metabolism, control obesity and enhance human disease resistance. However, patients with hypertension should choose proper exercise, and should not take part in too strenuous exercise. Encourage those who have exercise habits to extend the time they can exercise as much as possible. According to the individual health status, age and personal hobbies of patients with hypertension, the amount of exercise is determined. Walking or cycling is the most suitable aerobic exercise. If there are no special circumstances, exercise 1 time every day, exercise in the playground for 30 minutes each time, and exercise five times a week, so that the target heart rate of exercise can reach 170- age. For example, the target heart rate of a 50-year-old patient is 120 beats/minute. It is necessary to form a habit and keep high blood pressure in a stable state. Exercise training should include the activities of large muscle groups of thighs and arms, and avoid being limited to the static contraction movement of small muscle groups. This is especially important for the elderly. 3. The increase of fat in diet will increase the obesity risk of people with obesity tendency, and those with obvious weight gain should reduce their fat intake. A reasonable diet can not only ensure the necessary nutrition for the collective, but also control obesity, which is one of the indispensable measures in the prevention and treatment of hypertension. Proper and regular aerobic exercise is also an effective way to lose weight, which can stabilize the weight at an ideal level. Smoking cessation and alcohol restriction are harmful to human body. Smokers should quit smoking, reduce or avoid passive smoking regardless of hypertension. A large number of studies have shown that excessive drinking will significantly increase blood pressure. For hypertensive patients who like drinking, they should be advised to give up drinking or drink a little. Drinking a lot of alcohol can make blood pressure rise continuously, which is easy to induce cerebrovascular accidents. Those who really can't give up drinking advocate drinking a small amount of red wine, because a small amount of red wine can dilate blood vessels. 5. Keep a psychological balance. Long-term mental stress and depression are one of the important causes of chronic diseases such as hypertension. For people with great mental stress and psychological imbalance, it takes long-term and meticulous work to change their mental outlook. On the one hand, we should rely on the strength of the government and policies to improve the overall environment, on the other hand, we should rely on the patient persuasion of family members and community doctors to help these people participate in social activities, such as taking part in physical exercise and painting, and pour out their confusion in community activities in order to gain the persuasion and understanding of their peers. We should actively mobilize patients' own potential and arrange their own life, work and entertainment. The treatment of hypertension depends on control, and the realization of hypertension control depends on persistence. Non-drug treatment of hypertension is the basis of hypertension treatment. As long as careful attention is paid in daily life, it is of great benefit to blood pressure control. I believe that the majority of hypertensive friends, as long as willing to make up their minds, will be firm, this will certainly be achieved. Dietary methods of patients with hypertension: 1. Three meals should be arranged in small quantities to avoid satiety; 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. The amount of salt that each person eats every day should be strictly controlled at 2-5g, which 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. Foods high in potassium and rich in potassium can resist the pressure increase and vascular damage caused by sodium, 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. 6. Calcium supplementation Some people let hypertensive patients take 1 g of 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 research 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. 8. Drinking 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, so it is suitable for drinking 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.