Daily Precautions for Hypertension Patient(Ⅱ)
Daily Precautions for Hypertension Patient(Ⅱ)
1.Healthy Diet:
Reduce sodium intake; the key in hypertension dietary therapy is salt reduction. Sodium significantly raises blood pressure and the risk of hypertension. Therefore, salt intake must be restricted, with a recommended daily limit of less than 6g for an average adult. Potassium can counteract the hypertensive effects of sodium.
Limit total calorie intake, especially control the type and amount of fats. Reduce intake of animal products and animal fats, and avoid trans fatty acids; olive oil can be a healthier choice.
Maintain a balanced nutrition. Consume moderate protein, increase fresh vegetables and fruits: Hypertensive patients are advised to consume approximately 400-500g of fresh vegetables and 1-2 fruits daily. For hypertensive patients with diabetes, low-sugar or moderately sweet fruits like apples, kiwis, strawberries, pears, and grapefruits can be chosen, with a daily intake of about 200g as snacks.
Increase calcium intake; a low calcium diet can lead to hypertension. The amount of calcium intake is inversely correlated with the rise in systolic blood pressure concerning age. A simple, safe, and effective calcium supplement method is to choose suitable high-calcium foods, especially ensuring the intake of dairy products, approximately 250-500ml of skimmed or low-fat milk daily. For lactose intolerant individuals, try sour milk or lactose-free milk powder.
Recommended Foods:
Foods rich in potassium, calcium, vitamins, and trace elements: fresh vegetables, fruits, potatoes, mushrooms, etc.
Foods rich in dietary fiber: oats, potatoes, miscellaneous grains, coarse grains, etc.
Foods rich in high-quality protein, low fat, and low cholesterol: fat-free milk powder, fish, poultry, lean meat, soy products, etc. Fish protein is high-quality protein, and fish oil contains unsaturated fatty acids; consuming fish is beneficial.
2.Control Weight:
Obesity worsens hypertension. Hypertensive patients are advised to lose weight appropriately. Lowering body fat content after losing weight effectively controls blood pressure.
3.Quit Smoking and Alcohol:
Long-term excessive alcohol consumption is a risk factor for hypertension and cardiovascular diseases. Alcohol can counteract the antihypertensive effects of medications, making blood pressure harder to control. After quitting alcohol, blood pressure decreases, and the effectiveness of drug treatment significantly improves.
Smoking is harmful to health. This is because tobacco contains chemical components such as nicotine. After smoking, these harmful substances quickly enter the bloodstream, causing blood vessels to contract and blood pressure to rise.
4.Moderate Exercise:
Aerobic exercise is the basic fitness method for hypertensive patients. Common forms of exercise include brisk walking, jogging, cycling, square dancing, radio calisthenics, aerobic fitness exercises, hiking, and stair climbing. It is recommended to engage in moderate-intensity aerobic exercise for at least 3-5 times a week, each session lasting more than 30 minutes; daily exercise is even better. Walking speed: approximately 120 steps per minute, and the exercise heart rate equals 170 minus age.
Increase physical activities in daily life; it helps control hypertension and promotes health. Hypertensive patients can do housework, walk for shopping, etc., aiming to reach or approach 10,000 steps of total daily activity.
5.Positive Attitude:
Preventing and relieving psychological stress is essential for hypertension and cardiovascular disease prevention. Creating a good psychological environment, cultivating a healthy social psychological state, and correcting and treating pathological psychology are crucial.
The human nervous system has a "dual-regulation" function. When people experience emotional fluctuations, they stimulate the sympathetic nervous system, leading to increased heart rate, blood vessel contraction, and consequently blood pressure elevation. A stable and optimistic attitude can help stabilize blood pressure; therefore, hypertensive patients should maintain a calm and positive mood.
6.Ensure Adequate Sleep:
Hypertensive patients with insomnia will undoubtedly experience increased blood pressure the following day. Sleep is the best way to preserve health. Good sleep helps lower blood pressure. Those with poor sleep should consult a traditional Chinese medicine practitioner and take herbal tea, such as Suan Zao Ren decoction, to improve sleep quality.
