1、Control the intake of energy
Advocate to eat compound sugars, such as starch, corn, less glucose, fructose and sucrose, easy to cause elevated blood lipids.
2、Limit the intake of fat
Try to choose vegetable oil, each person can intake 40 grams per day. There are unsaturated fatty acids in sea fish, which can oxidize cholesterol, thus lowering plasma cholesterol, and more linoleic acid, which increases vascular elasticity and permeability, but should be used with caution when combined with renal insufficiency and gout.
3, limit the intake of salt
*The higher the salt intake, the higher the blood pressure level. For every 1 gram increase in daily salt intake, the average blood pressure rises by 2 mmHg and the low pressure rises by 1.7 mmHg. The World Health Organization (WHO) recommends <5 grams per person per day, including MSG, soy sauce, pickled products, etc. Early stage of hypertension or mild hypertension, salt restriction alone can normalize blood pressure, and salt restriction is also beneficial for patients with moderate hypertension, which can enhance the effect of antihypertensive drugs and make the dosage of antihypertensive drugs reduced.
4、Eat more vegetables
Eat more fresh vegetables and fruits, eat no less than 400 grams of fresh vegetables and 100 to 200 grams of fruits every day. In addition, eat more food rich in potassium and calcium and low in sodium, such as potatoes, eggplant, kelp, lettuce; foods high in calcium are milk, yogurt, shrimp. Eat less broth and other nitrogenous leachables to avoid increasing the burden on the heart, liver and kidneys.
5、Total control
Total control, structure adjustment, less red meat, more white meat.
6、Eat less food from outside
To eat out or takeout is often greasy, it is best to shabu-shabu with water before consumption. The doctor also said: if you eat too much lunch, it is best not to eat at night or eat some green vegetables and coarse grains type. Weekend will also often choose a day to do a Purgatory, or just eat some vegetables, do not eat.
7, exercise is the key
Life is exercise, exercise is science. Appropriate aerobic training can be carried out, such as walking, jogging, cycling, stairs, swimming, aerobics, slow-paced ballroom dancing, tai chi, qigong, etc.. Exercise intensity can be adjusted according to the actual situation. Generally maintain the movement can talk and not short of breath.
