How to make a pre-emptive strike against hypertension so that it no longer becomes a hidden danger in life?

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Following the balanced / reasonable dietary pattern, the balanced dietary pattern can meet the needs of normal growth and development and various physiological activities of the human body to the maximum extent, and reduce the risk of diet-related diseases. Reasonable dietary pattern can reduce the risk of hypertension and cardiovascular disease in the population. It is suggested that increasing dietary potassium intake can reduce blood pressure in patients with hypertension and those with normal blood pressure who are at risk of developing hypertension. Potassium supplements (including drugs) are not recommended to lower blood pressure. Advocating a low-sodium diet with excessive sodium intake will lead to an increased risk of high blood pressure. Long-term salt restriction can slow the increase in blood pressure with age. To change cooking habits, we usually judge saltiness by tasting. The total amount of salt can not be calculated according to 5g per person per day when cooking at home. Foods with sodium exceeding 30%NRV (nutrient reference value) should pay attention to buying less and eating less. Increased physical activity and weight loss can reduce blood pressure, overweight and obesity can cause blood pressure to rise.

Hypertension is a common chronic disease, but it is often not effectively controlled. In fact, it is not so difficult to control high blood pressure. In addition to taking medicine on time, a healthy lifestyle can also play a good role in controlling blood pressure.

Follow a balanced / reasonable diet pattern

Balanced diet model can meet the needs of normal growth and development and various physiological activities to the greatest extent, improve immunity and reduce the risk of diet-related diseases. Reasonable dietary pattern can reduce the risk of hypertension and cardiovascular disease in the population. It is recommended that patients with hypertension and those with normal blood pressure who are at risk of developing hypertension should eat fruits, vegetables, low-fat dairy products, whole grains rich in dietary fiber, and plant-derived protein to reduce saturated fat and cholesterol intake.

For patients with hypertension, increasing dietary potassium intake can reduce blood pressure. The main measures include:

01

Increase the intake of potassium-rich foods (fresh vegetables, fruits and legumes)

02

Those with good renal function can choose low intake and rich potassium instead of salt. Potassium supplements (including drugs) are not recommended to lower blood pressure. Patients with renal insufficiency should consult their doctor before supplying potassium.

Promote a low-sodium diet

How to make a pre-emptive strike against hypertension so that it no longer becomes a hidden danger in life?

Eating too much sodium can lead to an increased risk of high blood pressure. People over the age of 60 or with familial hypertension are more sensitive to changes in salt intake. if the amount of salt in the diet increases or decreases, the blood pressure will change, and the older the age, the greater the harm. Long-term salt restriction can slow the increase in blood pressure with age. Dietary guidelines for Chinese residents 2022 recommend that the daily intake of salt should not exceed 5g.

Enjoy the natural taste and choose an alternative.

In fact, not every dish needs to be salted, enjoy the natural taste of the ingredients and reduce dependence on salty taste through other flavor adjustments. For example, it is seasoned with natural foods such as vinegar, lemon juice, pepper, star anise, chili, spring onions, ginger, garlic and so on.

Change cooking habits

We usually judge saltiness by tasting it. It is recommended to learn and get used to quantitative methods and use salt-limiting spoon pots. The cooking methods of steaming, boiling and stewing are often used. Don't add salt until you are almost out of the pot or turn off the heat. If pickles are used in cooking, rinse or soak with water in advance.

Do well the total amount control of salt

Cooking at home cannot be calculated on the basis of 5g per person per day. Take into account the differences between adults and children. Don't forget the salt content of snacks, ready-to-eat foods, yellow sauce, soy sauce and so on. If you eat out, it should be taken into account.

Don't ignore invisible salt.

Seasonings such as chicken essence, monosodium glutamate and oyster sauce have high sodium content. Although some processed foods such as noodles, bread and biscuits do not taste salty, salt is added in the process of processing. Pickled, salted foods and processed meat products are also often high-salt (sodium) foods.

Sodium is a mandatory item in the nutrition label of prepackaged food. Pay attention to the sodium content of food when buying. In general, foods with sodium exceeding 30%NRV (nutrient reference value) need to be bought less and eaten less.

Manage weight and increase physical activity

Weight loss is beneficial to blood pressure reduction.

Overweight and obesity can increase blood pressure and increase the risk of high blood pressure. Overweight and obese people losing 5% to 10% can lower blood pressure. If you want to control your weight, you should reduce your daily calorie intake on the basis of a balanced diet, control the intake of high-calorie foods (high-fat foods, sugary drinks and alcohol, etc.), and properly control the intake of carbohydrates.

Weight loss plan should be adhered to for a long time, the speed varies from person to person, do not rush to achieve results. It is recommended that you set a goal of 5% to 10% of your initial weight loss within one year. Weight is maintained within a healthy range (BMI:18.5-23.9kg/m ²), male waistline & lt;90cm, female & lt;85cm.

Physical activity can improve blood pressure

The risk of cardiovascular and all-cause death in patients with hypertension is reduced by regular physical activity. Studies have shown that for middle-aged hypertensive people whose average blood pressure is 147/92mmHg, regular aerobic exercise (brisk walking, jogging, cycling, 3-5 times a week, 30-60 min each time) can reduce blood pressure 6.1/3.0mmHg. Aerobic exercise can reduce systolic blood pressure (3.84mmHg) and diastolic blood pressure (2.58mmHg). People with high blood pressure and normal blood pressure can benefit.

Both hypertensive and non-hypertensive people are advised to carry out moderate intensity physical activities of accumulating 30~60min 4-7 days a week in addition to daily activities, which can be in the form of aerobic, resistance and stretching, and should be supplemented by aerobic exercise and anaerobic exercise. The appropriate intensity of physical activity varies from person to person, and the maximum heart rate during common exercise is suitable for medium-intensity physical activity. Moderate physical activity means that the heart rate reaches 60%-70% of the maximum heart rate during activity, and the maximum heart rate (times / min) = 220-age. High-risk patients should be evaluated before activities.

A typical physical activity program consists of three stages:

(1) warm-up activities: 5-10 min mild warm-up

(2) training stage: 20~30min aerobic or endurance physical activity

(3) relaxation stage: about 5 min, gradually reduce the effort, make the cardio-cerebrovascular system response and body thermogenic function gradually stable.

Quit smoking and drinking

Smoking is one of the main risk factors for cardiovascular disease and cancer. Passive smoking significantly increases the risk of cardiovascular disease. Quitting smoking does not lower blood pressure, but quitting smoking can reduce the risk of cardiovascular disease, and quitting smoking (including traditional cigarettes and e-cigarettes) is strongly recommended.

Excessive drinking will significantly increase the risk of hypertension, the risk increases with the increase of alcohol consumption, limiting alcohol consumption can reduce blood pressure. It is recommended that the maximum amount of alcohol consumed by adults per day should not exceed 15g. Patients with high blood pressure are advised not to drink alcohol.

Transferred from: trends of Disease Control and Prevention in China

Source: national healthy lifestyle Action