Does anyone know how to prevent hypertension?

Primary prevention: primary prevention plays an important role in the all-round prevention and treatment strategy of hypertension. Practice has proved that primary prevention with healthy lifestyle as the main content can reduce the incidence of hypertension by 55%. Subsequently, the prevalence rate, complication rate and medical expenses can be greatly reduced, and the cost and workload of the whole prevention and treatment can be reduced by about half.

00 the basic content of primary prevention is:

1. A reasonable diet can be summed up in two sentences: one, two, three, four, five and red, yellow, green, white and black. One refers to 1 bag of milk every day. Adults in China need to consume 800mg of calcium every day, but our diet is generally short of calcium, and the daily intake is generally around 500mg. Each bag of milk is 237ml and contains about 280mg of calcium, which is easy to absorb. Milk is rich in high-quality protein, which has a slight effect on lowering blood cholesterol. Second, it refers to about 250g of carbohydrates per day, which is equivalent to 300g of staple food. This amount should vary from person to person. It can be as low as 150g and as high as 500g. By adjusting the staple food, blood sugar, blood lipid and weight can be adjusted. Three refers to three servings of high-protein food a day, which is an important material basis for health and can not be ignored, and can also be increased to four servings. This is equivalent to protein 1 ~ 1.5g per kilogram of body weight. Each high-protein food is equivalent to one of the following: 50g lean meat, tofu 100g, a big egg, 25g soybean, fish and shrimp or chicken and duck 100g. There is no protein warehouse in human body, and too much protein food can't be stored, which is harmful to intestines, kidneys and metabolism. Four refers to four sentences: coarse and fine, not sweet or salty, three or four meals, seven or eight full. Eating coarse grains, flour and rice alone is not comprehensive enough, and the combination of coarse and fine grains has obvious protein complementary effect, which can improve the utilization rate of protein. The cellulose in coarse grains helps to reduce blood fat and prevent diabetes, colon cancer and breast cancer. Too many sweets can lead to obesity, hypercholesterolemia and hypertriglyceridemia. Although the salt sensitive person accounts for only 1/3 in the population, the salt intake of others has little effect on blood pressure, but in general, too much salt is harmful to health. When cooking, you can use vinegar or sweet and sour instead of salt. Three, four, five meals refers to the total control, a small number of meals. Is beneficial to preventing and treating diabetes, losing weight and reducing blood fat. Under the condition of constant daily intake, the ratio of breakfast to lunch is large, which is beneficial to reducing blood fat and losing weight. Dinner accounts for a large proportion, but the fact is just the opposite. A small amount of meals can slow down the fluctuation of blood sugar and the change of insulin secretion. Five refers to 500g of fruits and vegetables every day. China Nutrition Society recommends eating 400g of vegetables and 0/00g of fruits every day. Fresh vegetables and fruits, in addition to supplementing vitamins, cellulose and trace elements, have also been proved to have important anti-cancer effects. Red means red wine. 50 ~ 100 ml red wine per day can increase high density lipoprotein cholesterol and reduce atherosclerosis in middle-aged and elderly people. Liquor, yellow rice wine and Shaoxing wine may be less effective. Beer should not exceed 300ml, and liquor should not exceed 25ml. Who has changed the view that drinking a small amount of alcohol is good for health to: the less alcohol, the better. Yellow refers to carrots, sweet potatoes, pumpkins, corn, tomatoes and other yellow vegetables. These vegetables and green leafy vegetables are rich in carotene, which can be converted into vitamin A in the body. Lack of vitamin A may lead to respiratory and gastrointestinal infections in children due to low immunity, and may be related to cancer in adults. Green means green tea. Green tea contains the most tea polyphenols, which has strong anti-oxygen free radicals, anti-atherosclerosis and anti-cancer effects. White refers to oatmeal and oatmeal. The cooperative research between Beijing Cardiopulmonary Vascular Medicine Research Center and China Academy of Agricultural Sciences shows that 50g oatmeal porridge can reduce blood cholesterol by 39mg and triglyceride by 76mg on average, especially for diabetics. Black refers to black fungus. From 65438 to 0983, cardiologists in Minnesota, USA, accidentally discovered the remarkable anticoagulant effect of auricularia auricula, which became popular all over the world. Daily 10 ~ 15g has obvious anti-platelet aggregation, anticoagulation and cholesterol-lowering effects. Confirmed by Beijing Cardiopulmonary Center, its anti-platelet aggregation effect is equivalent to that of a small amount of aspirin.

Moderate exercise Generally, middle-aged and elderly people do not advocate anaerobic metabolic exercise such as weightlifting, gladiator and 100-meter running. Aerobic metabolic exercise characterized by rhythmic exercise of large muscle groups is better, such as walking, jogging, swimming, cycling, climbing stairs, climbing mountains, ball games, aerobic exercise, etc., and everyone can choose at will. It is usually safe to master the "three, five, seven" movements. "three" is to walk 3km every day for more than 30 minutes; "Five" means exercising more than five times a week, and only regular exercise can be effective. "Seven" means that the heart rate plus age after exercise is about 170, and this exercise is moderate. For example, 50-year-old people's heart rate reaches 120 beats/min after exercise, and 60-year-old people's heart rate reaches 1 10 beats/min after exercise, so that aerobic metabolism can be maintained. If you have good physical fitness and a sports foundation, you can reach about 190; If you are in poor health, you can increase your age and heart rate to about 150, otherwise anaerobic metabolism will occur, leading to adverse effects or accidents.

00 3. Quit smoking and limit alcohol. A study by Beijing Monica Project shows that the risk factor of acute myocardial infarction caused by smoking in Beijing is 43.3%. At the same time, it is found that the harm of smoking to myocardial infarction is directly proportional to the square of smoking index (number of cigarettes per day × number of years of smoking). Smoking amount 1 time, 4 times harmful, 2 times harmful, 9 times harmful. Similarly, when smoking less than five cigarettes a day, the relative risk of smoking is already very low, so if smokers can't quit smoking completely, they can be advised to reduce their smoking to less than five cigarettes a day. Unlike cigarettes, alcohol has a two-way effect on the cardiovascular system, as mentioned above.

00 four. Psychological Balance Many studies show that psychological balance is the most critical of all health care measures. Maintaining a good happy mood can almost resist all other internal and external unfavorable factors. Neuroimmunology research points out that a good mood makes the immune function of the body in the best state, which is very important to resist viruses, bacteria and tumors.

In addition to the above four contents, we should also pay attention to "three and a half minutes" and "three and a half hours" in cardiovascular health care. Because dynamic ECG monitoring found that sudden waking up at night is often accompanied by transient myocardial ischemia and arrhythmia, which is closely related to heart accidents, someone proposed "three and a half minutes", that is, lying still for half a minute after waking up at night, then sitting up for half a minute, then hanging down from the edge of the bed for half a minute, and then moving to the ground, there is no danger of myocardial ischemia. "Three and a half hours" means walking for half an hour every morning, walking for half an hour after dinner and taking a nap for half an hour at noon. Research shows that the 24-hour blood pressure of human body has two peaks and one trough. Taking a nap at noon can make the trough deeper and wider, which is helpful to relieve the pressure on the heart and blood vessels. Clinical research shows that people who have the habit of taking a nap for more than 30 minutes can reduce the death rate of coronary heart disease by 30%. In a word, primary prevention is a complex system engineering, and various factors interact and influence each other. We should master it flexibly according to everyone's specific situation and use it comprehensively to achieve good results.