1, limiting sodium intake
The Dietary Guidelines for China Residents (20 16) suggests that the daily salt intake of healthy adults should not exceed 6 grams. In daily life, we should pay attention to foods with high salt content such as monosodium glutamate, soy sauce, bean paste, pickles, ham and sausage.
Step 2 supplement potassium and magnesium
Vegetables and fruits are the best sources of potassium. In daily life, there are vegetables and fruits in every meal. Try to choose dark vegetables and fruits. Foods rich in magnesium include dried beans, fresh beans, mushrooms, longan and bean sprouts.
Step 3 limit high-sugar foods
It is suggested that the daily intake of added sugar for adults should be controlled within 25-50g. Sugary drinks and high-sugar foods are the main sources of added sugar. Eating more will not only make the taste "heavy" but also cause bad eating habits, overweight and obesity.
4. Change bad living habits
Drinking alcohol will increase the body's resistance to antihypertensive drugs, so it is strongly recommended that patients with hypertension drink as little or no alcohol as possible. Smoking increases the risk of high blood pressure. Both healthy people and patients with hypertension should give up smoking and pay attention to stay away from "second-hand smoke".
Step 5 limit fat intake
The daily edible oil intake of healthy adults is 25-30g, and foods rich in n-3 polyunsaturated fatty acids (such as deep-sea fish and vegetable oil) are preferred.
Step 6 control your weight
Obese people are more likely to suffer from hypertension due to possible mechanisms such as insulin resistance and increased blood volume. Studies have found that losing weight has obvious antihypertensive effect.