Changing lifestyles and cultivating healthy eating habits are essential to control and improve the symptoms of hypertension.
1. Control weight and prevent obesity. Body mass index (BMI) does not exceed 24, adult waist circumference ≥ 85/80 cm (male/female) prompts weight control, waist circumference ≥ 90/85 cm (male/female) should lose weight.
2. Reduce salt intake to no more than 5 grams per day. Reduce high-salt condiments, such as soy sauce, oyster sauce, bean paste, monosodium glutamate, salad dressing, etc.
3. Eat less preserved foods and processed foods, such as pickles, cured meats, salted duck eggs, and salted fish.
4. When buying food, look at the nutritional content table and buy foods with low sodium content.
5. Increase the intake of calcium, magnesium and potassium to combat the adverse effects of sodium on the human body.
6. Daily intake of 25-50 grams of fish and shrimp, 25-50 grams of poultry meat, 25-50 grams of eggs, eat less or no fat meat and animal offal.
7. Ingest 200 to 300 grams of milk or milk products every day, try to choose low-fat or skimmed milk.
8. Ingest moderate amounts of soybeans or soy products. Fermented foods with high sodium content such as fermented bean curd, tempeh, and stinky tofu should not be consumed.
9. Increase the intake of fresh vegetables and fruits.Intake 500 grams of vegetables a day, at least 3 kinds, preferably more than 5 kinds, preferably dark, leafy vegetables; fruits a day at least 200 grams, preferably more than 2 kinds.
10. Limit fat intake. Vegetable oil is the first choice, controlled below 25 grams per day. It is not recommended to use coconut oil, palm oil and other fats with high saturated fatty acid content.
11. Eat less or no fried foods (such as fried dough sticks, fried cake ) and foods containing trans fatty acids (such as cakes, snacks, etc.).
12. Eat 150 to 400 grams of cereals a day, of which 1/3 to 1/2 are coarse grains.
13. Drink plenty of water, not less than 1500 ml a day, small amounts for several times. Mainly boiled water, you can also choose light tea , mineral water.
14. It is not recommended to drink strong tea and strong coffee, it is best not to drink sugary drinks, eat less spicy food, and limit alcohol.
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