What should you pay attention to when you have high blood pressure? Keep these points in mind

There are many people with high blood pressure now. High blood pressure is not terrible. If we can pay attention to our diet and living habits in daily life, we can control the rise of blood pressure very well. In particular, we should learn more about a reasonable diet and be responsible for our own health.

1. Proper diet

1. The importance of diet to high blood pressure: Food is the primary need of people. A reasonable diet can keep you neither fat nor thin, and your cholesterol level neither high nor low.

2. Dietary precautions for patients with hypertension:

①Carbohydrate foods:

Suitable foods: rice, porridge, noodles, pasta, arrowroot starch, soup, taro, and soft beans.

Foods to avoid: sweet potatoes (foods that produce abdominal gas), dried beans, and strong-flavored biscuits.

② Protein foods---beef, lean pork, white fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese), soy products (tofu, natto, soybean flour, fried tofu)

Foods to avoid: Fatty foods (beef, pork belly, ribs, whale, herring, tuna, etc., processed foods (sausages)

③ Fatty foods

Suitable foods: vegetable oil, a small amount of butter, salad dressing

Foods to avoid: Animal oil, lard, bacon, sardines in oil

④ Vitamin and mineral foods

Suitable foods: vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkin, eggplant, cucumber) and fruits (apples, oranges, pears, grapes, watermelons)

Seaweed and fungi should be cooked before eating.

Foods to avoid: vegetables with hard fibers (burdock, bamboo shoots, beans)

Pungent vegetables (spicy vegetables, coriander, mustard greens, onions, mustard greens)

2. Moderate exercise

The importance of exercise for high blood pressure: There is a saying: "When you are young, exchange your health for money; when you are old, exchange your health for exercise." In addition to promoting blood circulation and reducing cholesterol production, exercise can also strengthen muscles, bones and joints and reduce stiffness. Exercise can increase appetite, promote gastrointestinal motility, prevent constipation and improve sleep. Have the habit of continuous exercise: It is best to do aerobic exercise, which will be helpful. Aerobic exercise can lower blood pressure just like losing weight. Walking, jogging, Tai Chi, cycling and swimming are all aerobic exercises.

3. Quit smoking and limit alcohol consumption

Smoking can cause high blood pressure. Studies have shown that smoking a cigarette increases the heart rate by 5

-20 times/min, systolic blood pressure increased by 10-25mmhg. Why is this? Because tobacco leaves contain nicotine (nicotinic acid), which excites the central nervous system and sympathetic nerves, increasing the heart rate. It also prompts the adrenal glands to release large amounts of catecholamines, causing the arterioles to constrict, leading to increased blood pressure. Nicotine also stimulates chemical receptors in blood vessels, reflexively causing an increase in blood pressure. Long-term and heavy smoking can also promote atherosclerosis of the large arteries, gradually thicken the intima of the small arteries, and gradually harden the entire blood vessel. At the same time, due to the increase in the carbon monoxide hemoglobin content in the blood of smokers, the oxygen content of the blood is reduced, causing hypoxia in the arterial intima and increased oxygen content in the fat in the arterial wall, accelerating the formation of atherosclerosis. Therefore, people without hypertension can prevent the occurrence of hypertension by quitting smoking, and people with hypertension should quit smoking even more.

Compared with smoking, the pros and cons of drinking on the body are controversial. Various reports appear from time to time, some saying that drinking a small amount of alcohol is beneficial, some saying that it is harmful, but one thing is certain: drinking a lot of alcohol is definitely harmful. High concentrations of alcohol can cause arteriosclerosis and aggravate high blood pressure.