1, to control energy intake, advocate eating complex sugars, such as starch and corn, and eat less glucose, fructose and sucrose. These sugars are monosaccharides, which can easily lead to high blood lipids.
2. Limit the intake of fat. Choose vegetable oil when cooking, and you can eat more marine fish. Marine fish contains unsaturated fatty acids, which can oxidize cholesterol, thus reducing plasma cholesterol, prolonging platelet aggregation, inhibiting thrombosis and preventing stroke, and contains more linoleic acid, which has a certain effect on increasing microvascular elasticity, preventing vascular rupture and preventing hypertension complications.
3. Limit the salt intake: it should be gradually reduced to less than 6g every day, that is, after the rubber pad is removed from the ordinary beer lid, the salt of a flat lid is about 6g. This amount refers to the amount of salt, including the total amount of sodium converted into salt in edible salt and other foods. Proper reduction of sodium intake is helpful to lower blood pressure and reduce the retention of sodium and water in the body.
4, moderate intake of protein. The daily protein of patients with hypertension is per kilogram of body weight1g. Eating fish protein 2-3 times a week can improve blood vessel elasticity and permeability, increase urinary sodium excretion, and thus lower blood pressure. If hypertension is complicated with renal insufficiency, the intake of protein should be limited.
Correct diet for patients with hypertension;
1, eat more foods rich in potassium and calcium but low in sodium, such as potatoes, eggplant, kelp and lettuce. Foods with high calcium content: milk, yogurt and shrimp skin. Eat less broth, because the increase of nitrogen-containing extract in broth can promote the increase of uric acid in the body and increase the burden on the heart, liver and kidney.
2. Eat more fresh vegetables and fruits. Eat no less than 8 Liang of fresh vegetables and 2 to 4 Liang of fruits every day.
3. Appropriately increase the intake of seafood, such as kelp, seaweed and marine fish.
Second, moderate exercise. Exercise can not only promote blood circulation, reduce cholesterol production, but also enhance the stiffness of muscles, bones and joints. Exercise can increase appetite, promote gastrointestinal peristalsis, prevent constipation and improve sleep. Proper exercise, such as walking at a certain speed, cycling, gymnastics, swimming and other aerobic exercises, helps to lower blood pressure.
Third, quit smoking and limit alcohol. Smoking can lead to high blood pressure. Studies have proved that nicotine contained in tobacco leaves will excite the central nervous system and sympathetic nerves, accelerate the heart rate, and at the same time, it will also prompt the adrenal gland to release a large amount of catecholamine, which will cause arterioles to contract and lead to an increase in blood pressure. Nicotine also stimulates chemoreceptors in blood vessels, which reflexively leads to an increase in blood pressure. Long-term heavy smoking will also promote atherosclerosis of the aorta, and the intima of the arteriole will gradually thicken, which will gradually harden the whole blood vessel. At the same time, because the content of carbon monoxide hemoglobin in smokers' blood increases, the oxygen content in blood decreases, the intima of arteries is anoxic, and the oxygen content of arterial wall fat increases, which accelerates the formation of atherosclerosis. Therefore, quitting smoking for people without hypertension can prevent the occurrence of hypertension, and people with hypertension should quit smoking more. Excessive drinking and high concentration of alcohol can lead to arteriosclerosis and aggravate hypertension. However, you can drink a small amount of low-alcohol wine every day (less than 20 ml of wine below 15), which is beneficial to blood lipid regulation and blood circulation.
Fourth, keep a good mood. Nervousness, irritability and emotional instability are all causes of high blood pressure. Therefore, maintaining a happy mood, avoiding emotional excitement, excessive tension and anxiety, and being calm are all conducive to controlling blood pressure. Hypertensive patients can cultivate their interests properly, pour their spirit into music or send their feelings into flowers to live in the best condition. When you have great mental stress, you should try to release it, talk to friends and relatives or take part in some relaxing and enjoyable extracurricular activities. In addition, ensuring sleep time and an open-minded attitude towards life is conducive to the control of blood pressure.