- Eating a heart-healthy diet with less salt.
- Getting regular physical activity.
- Maintaining a healthy weight or losing weight.
- Limiting alcohol.
- Not smoking.
- Getting 7 to 9 hours of sleep daily.
Treatment of high blood pressure and diet to keep you away from high blood pressure
Treatment and diet for hypertension
1. Maintain a happy mood
Emotional fluctuations are directly related to fluctuations in blood pressure. Maintaining a stable and pleasant mood is the key to stabilizing blood pressure, and stress, depression, and other emotions can enhance a series of activities of the sympathetic and adrenal glands, leading directly to an increase in blood pressure. Therefore, people with high blood pressure should be open-minded, maintain a happy mood, keep calm and calm, and control their emotions. They are not excited and do not think about it. It is very important for controlling blood pressure.
2, appropriate exercise to promote weight loss
Regular exercise and physical exercise can improve the performance of the cardiovascular system, normalize the vasomotor movement of the blood vessels, lower blood sugar, and blood lipid levels, and alleviate and prevent high blood pressure. Losing weight is also a good way to lower blood pressure. It not only lowers blood pressure but also effectively prevents atherosclerosis. The method of weight loss should adopt an appropriate measure of diet, increase the amount of activity, and not use laxatives to lose weight.
3, regular life
According to the requirements of the human body’s biological clock rhythm, it is necessary to develop a good habit of sleeping on time, getting up on time, and eating on time. For patients with hypertension, the law of life is a guarantee for stabilizing blood pressure and restoring health. Therefore, patients with hypertension should ensure adequate sleep time, avoid excessive thinking activities or watch movies, TV, etc. 1 hour before going to bed.
4, the diet is not greasy, mainly low-fat, low-cholesterol foods
People with high blood pressure should not eat animal fat, such as lard, cream, etc., and can not eat more high-cholesterol foods, such as egg yolk, caviar, and other foods. Usually eat more vegetable oil, such as rapeseed oil, soybean oil, and so on. Eat more foods with high iodine content, such as kelp, seaweed, and so on. Iodine can prevent arteriosclerosis very well.
5, eat more fruits and vegetables
Eat more fresh vegetables and fruits with higher vitamin C. Vitamin C is involved in the formation of interstitial cells and in vivo redox reactions, participates in metabolic reactions, and has the effect of enhancing cholesterol excretion, resulting in lower blood lipid levels.
6, eat less stimulating food
Such as pepper, tea, and coffee, no smoking, less alcohol, etc., eat lighter protein-rich foods, such as soy products, pig blood, and other animal blood products.
7, limit the intake of salt
Increasing the amount of salt will inevitably cause sodium water retention, increase blood volume, cause an increase in cardiac output and increase blood pressure, and increase the burden on the heart. Therefore, to limit the intake of salt, it should be controlled below 5 grams per day.
8, daily regular bowel movements
There are many foods that help with defecation. Eat more foods containing more cellulose, such as celery and beans. This type of food can always absorb cholesterol.