<The lancet> a leading British medical journal, points out that the rising incidence of high blood pressure is due to population growth and ageing. Asia is home to 50% of adults with high blood pressure worldwide, with China (226 million) and India (200 million) leading the way, according to its statistics.
According to data presented at the ''2016 Arithmetic Health Conference'' last November, high blood pressure is the most prominent of the ten diseases. (Hypertension, diabetes, constipation, insomnia, arteriosclerosis, stroke, hyperlipidemia, breast cancer, hepatitis)
1. How to judge hypertension
If within 3 different days, regardless of the age of adults, the measurement results: systolic blood pressure greater than 140 mmHg or diastolic blood pressure greater than 90 mmHg, it can be judged as hypertension.
2. The development trend of hypertension in my country
The prevalence rate of adult hypertension in my country is as high as 25.2%. The number of hypertensive patients nationwide is 270 million, and about 2 million people die of hypertension related diseases every year.
3. Causes of hypertension
As we know, hypertension is divided into primary hypertension and secondary hypertension. For secondary hypertension, which is closely related to an unhealthy lifestyle, who is more likely to develop hypertension?
4. How to deal with hypertension
In recent years, we often see sudden deaths from stroke and cardiovascular disease, and hypertension is a major risk factor. Because hypertension is a hidden chronic noninfectious disease, many people who suffer from hypertension for many years will not show symptoms, unless their blood pressure is measured during physical examination, they find that they have entered the ranks of the ''four high'' group. Therefore, for those friends who do not suffer from hypertension, we can prevent hypertension through reasonable diet, proper exercise, good work and rest, and regular physical examination. But friends who have been diagnosed with hypertension need to adjust their diet and lifestyle. In order to avoid aggravating the condition, cause complications of the heart, brain, kidney and other organs, resulting in adverse consequences.
The US FDA has approved such a health statement: diets containing high potassium and low sodium diet can reduce the risk of high blood pressure and stroke. Therefore, if you want to prevent and control blood pressure, you need to start with diet.
Diet conditioning
Eat a reasonable diet and strictly control calories. Under the condition of ensuring the variety and quantity of food, the total calorie intake of food should be controlled. It is recommended to have eight full for Lunch and dinner, because the excess calories will lead to the occurrence of overweight or obesity.
Control salt intake. The World Health Organization recommends that adults limit salt intake to no more than five grams a day. For patients with high blood pressure, daily salt intake should be controlled within 3 grams, including soy sauce, vinegar, monosodium glutamate, noodles and other food in the amount of hidden salt.
Eat foods rich in potassium and calcium. Vegetables and fruits are the best source of potassium. It is recommended to eat 1 catty of vegetables and 7 taels of fruits every day, which can help reduce blood pressure. Calcium for some sodium-sensitive hypertension patients, daily intake of appropriate calcium can also reduce blood pressure, it is recommended to drink 300 grams of milk or yogurt every day, and increase the intake of tofu and soy products.
Adjust the proportion of oil intake. Studies have found that reducing saturated fat intake and increasing polyunsaturated fat intake can lower blood pressure. Therefore, Perilla seed oil, flaxseed oil, rapeseed oil and so on are recommended for cooking. Daily oil consumption should be controlled between 25-30 grams, and fat intake can be appropriately reduced in obese hypertensive patients.
Eat foods rich in dietary fiber. Coarse grains, vegetables and fruits, beans and tubers are rich in dietary fiber. Therefore, in addition to eating enough vegetables and fruits, we should also eat 50-150 grams of whole grains or beans and 50-100 grams of potatoes every day to ensure adequate intake of dietary fiber.
Healthy lifestyle
1. Control your weight and maintain a healthy waistline. A large proportion of high blood pressure is caused by obesity, so being overweight and obese increases the risk of hypertension by 2-6 times. Studies in the United States and Japan have shown that when obese people lose weight, their blood pressure decreases significantly. Similar results were found in a European and American populations, there were similar conclusions: by weight control of 800 patients with mild hypertension, the average weight was reduced by 2.25 kg within 6 months, and the average diastolic blood pressure was reduced by 11.6 mmHg.
Therefore, maintaining an ideal weight can help to keep blood pressure stable. What's more, it's not body weight that really causes high blood pressure, but fat content and distribution. Therefore, in obese people, people with central obesity (excessive internal fat) are more likely to have high blood pressure. As well as keeping your weight under control, remember to keep your waistline under 85CM for men and 80CM for women.
2. Get moderate exercise every day. Exercise with different intensity according to different blood pressure conditions, such as brisk walking, jogging, swimming, tai chi. Exercise not only helps the body maintain a good weight, but also releases and relieves stress and makes you happy. For patients with hypertension who do not have the basis of exercise, they should exercise according to their ability and step by step to avoid accidents.
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Change bad habits Bad lifestyle habits, especially smoking and excessive alcohol consumption, play an important role in blood pressure control. Studies have found that tobacco contains nicotine (nicotine) will stimulate the central nervous system and sympathetic nerves, so that the heart rate increases, resulting in increased blood pressure; And, nicotine, tar and other harmful substances in tobacco will damage vascular epithelial cells, easy to increase the risk of bleeding in hypertensive patients, therefore, hypertensive patients need to quit smoking.
Similarly, alcohol excites the sympathetic nerve, which raises blood pressure. Data show that drinking 30ml a day can increase systolic blood pressure by 4mmHg and diastolic blood pressure by 2mmHg, and the prevalence of hypertension is 50%. The more alcohol you drink, the more alcohol you consume, the higher your risk of high blood pressure. Therefore, people with hypertension need to strictly control their alcohol intake.
The rational use of drugs
Do not think that their high blood pressure, but no adverse symptoms do not need to take medicine. For mild hypertension patients, as long as the control of a good diet, can not take medicine.
However, for friends with high blood pressure, even if there are no symptoms, they should follow the doctor's advice and take appropriate drugs on the premise of a reasonable diet, instead of discontinuing medication without permission, in order to prevent the occurrence or development of cardiovascular diseases and other complications. Objective of blood pressure control: general hypertension < 140/90 mm Hg; Hypertension in the elderly < 150/90 mm Hg.
[Dietary supplement recommendations]
1. Chia seeds
Known as super food, it is rich in dietary fiber, protein and high-quality fatty acid, which can make people feel full whether it is added to the meal or drunk (or eaten) as an extra meal. It can help reduce the normal GI value and play a good auxiliary role in controlling the stability of blood sugar after the meal.
2. Nattokinase
Natto kinase is also very helpful for cardiovascular diseases. Nattokinase has many effects on the human body. It can effectively dissolve thrombosis, improve cardiovascular and cerebrovascular diseases, lower blood pressure, prevent and improve blood pressure symptoms, and regulate gastrointestinal conditions. It is an intestinal scavenger, it can also effectively lower cholesterol, promote blood circulation, anti-oxidation, and has many benefits to the human body.
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