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Hypertension is the most important risk factor of cardio-cerebrovascular disease. The continuous increase of blood pressure causes damage to heart, brain, kidney and systemic blood vessels, and in severe cases, life-threatening clinical complications such as stroke, myocardial infarction, heart failure, renal failure, aortic dissection, etc. occur.

More than half of the deaths from cardiovascular and cerebrovascular diseases are related to hypertension, which is also known as affecting human health"Invisible killer".

So, how do we prevent hypertension in our daily life? This requires us to adhere to a healthy lifestyle, mainly including reasonable diet, weight control, smoking cessation, moderate exercise, psychological balance and good sleep.

1. Reasonable diet

The key of a reasonable diet is to limit the intake of sodium salt, limit total calories and balance nutrition.

Limit sodium intake

The more salt intake, the higher blood pressure level; Strict salt restriction can effectively reduce blood pressure; After the decrease of salt intake, the blood pressure also decreased, and the incidence rate of stroke and coronary heart disease also decreased. The Chinese Nutrition Society recommends that the daily sodium intake of healthy adults should not exceed6g, no more than 3g for patients with hypertension

Limit total heat

Oil, protein and sugar are the three major nutrients that provide heat to the body. If you eat too much of these three foods, you will gain weight over time, resulting in obesity.

Reduce the intake of animal oil, cholesterol and trans fatty acids. The foods with high cholesterol mainly include animal viscera, crab roe, roe, egg yolk, squid, etc. The main sources of trans fatty acids are foods containing margarine, including all kinds of western pastries, chocolate pies, coffee companions, instant food, etc.

Nutritional balance

Supplement protein appropriately. Protein-rich foods include milk, fish, egg white, lean meat, bean products, etc. Advocate that patients with hypertension eat daily8 liang to 1 jin fresh vegetables, 1 to 2 fruits.

The simple, safe and effective way to increase the intake of dietary calcium is to choose appropriate high-calcium foods, especially to ensure the intake of milk and its products, that is, daily250~500ml skim or low-fat milk. Those who are lactose intolerant can try sour milk or milk powder without lactose.

2. Weight control

Proper proportion of body fat is necessary for human physiological activities. Excessive body fat will affect health. The slight to moderate increase of body fat is overweight, and the severe increase is obesity. Excessive free fatty acids in the blood of obese people cause insulin resistance, increase of blood triacylglycerol level and increase of inflammatory factors, causing damage to the body.

Obese people are at risk of hypertension and diabetes, respectively, those with normal weight3 times and 2.5 times. The fatter the body, the greater the blood output of the heart, and the higher the blood pressure.

3. Quit smoking and limit alcohol

Tobacco containsMore than 2000 kinds of harmful substances can cause sympathetic nerve excitation, oxidative stress, damage to the intima of blood vessels, make blood vessels shrink, thicken blood vessel walls, and arteriosclerosis, which not only increase blood pressure, but also increase the risk of coronary heart disease, stroke, sudden death, and peripheral vascular disease.

Smoking can also reduce the efficacy of antihypertensive drugs, so patients often need to increase the dosage of drugs; The long-term prognosis of hypertension patients with long-term smoking is poor.

The prevalence of hypertension increased with the increase of alcohol consumption. About5%~10% are caused by excessive drinking. After drinking a small amount of alcohol, blood pressure decreases for a short time, but then increases. Drinking a lot of alcohol stimulates the sympathetic nerve to be excited, the heart rate is accelerated, the blood pressure is increased and the blood pressure fluctuation is increased.

4、Moderate exercise

Aerobic exercise is the most basic form of fitness for patients with hypertension. The common forms of exercise include fast walking, jogging, cycling, Yangge dance, radio gymnastics, aerobic aerobics, mountaineering and stair climbing. It is recommended to conduct at least weekly3~5 times, each time more than 30 minutes of moderate intensity aerobic exercise, it is best to adhere to exercise every day.

Strength exercise can increase muscle volume, strengthen muscle strength, reduce joint pain, increase human balance ability, prevent falls, and improve blood sugar control. It is recommended for patients with hypertension2-3 times of strength exercises, with the interval between the two exercises more than 48 hours.

5、Psychological balance

Due to the rapid development of society, the increasing pace of work, the increasing pressure of competition and the tension of interpersonal relationships, the general pressure of social groups has increased.

Long-term excessive psychological reaction will significantly increase cardiovascular risk. The main causes of increased psychological stress are depression and anxiety. People's blood pressure will rise under stress, anger, panic, depression, anxiety, irritability and other conditions, and the risk of cardiovascular disease will also increase relatively.

6. Good sleep

Poor sleepThe 24-hour ambulatory blood pressure monitoring found that most of them had no circadian rhythm, and the blood pressure at night was not lower than that in the daytime. The high blood pressure at night made the whole body unable to get full rest, and the target organs were vulnerable to damage. After insomnia, blood pressure and heart rate of hypertensive patients increased the next day.

Sleep is the best health care, and good sleep helps to reduce blood pressure. Those with poor sleep should seek the help of a doctor for recuperation and take hypnotics or hypnotics to improve sleep quality.