First of all, you should eat a light diet and avoid smoking and alcohol. Secondly, we should increase physical exercise appropriately, so that the weight reaches the healthy standard of normal people. Hypertension patients tend to obese people, and obese people have three high (high blood pressure, high blood fat, high cholesterol) characteristics, the above articles are precisely for the three high people's precautions. That there is also a part of high blood pressure patients are secondary hypertension, that is, the body first have other diseases, such as heart disease, kidney disease, liver disease, etc., both lead to increased blood pressure, this kind of high blood pressure patient group, in the management of life and diet and blood pressure at the same time, it should be more necessary to the primary disease for treatment.

No matter what kind of disease you are suffering from, you should try to live a regular life, avoid smoking and alcohol, eat a light diet, exercise properly, and have a calm mind. Doing all these will be very beneficial to the recovery of the disease.

For patients with hypertension, there are many therapeutic lifestyle interventions that are being advocated, not just such things as whether or not you can eat celery and how much cucumber is appropriate, but to give you the principles of a more appropriate lifestyle for patients with hypertension, which is the basis of therapeutic hypertension treatment.

weight loss

Weight gain is an important risk factor for more than just elevated blood pressure, and is closely linked to the development of diabetes and coronary heart disease. Among the types of obesity abdominal obese patients are more likely to develop high blood pressure, will be the body mass index as far as possible to control below 24kg/m2.

Weight loss is helpful in improving insulin resistance, diabetes, dyslipidemia and left ventricular hypertrophy.

Reduce sodium intake

Blood pressure levels and prevalence of hypertension were significantly and positively correlated with average sodium intake in different regions, but blood pressure levels were not correlated with salt intake among individuals in the same region, and excessive salt intake resulted in elevated blood pressure, mainly in salt-sensitive populations.

In our dietary structure, 80% of the salt comes from cooking salt and a variety of pickled products. Therefore, the amount of salt used in cooking should be reduced, and it is best not to consume more than 6g of salt per person per day.

Appropriate potassium supplementation

Potassium intake is negatively correlated with blood pressure, eat plenty of fresh vegetables and fruits.

Reduced fat intake

Higher dietary saturated fatty acid or saturated fatty acid/polyunsaturated fatty acid ratios are also antihypertensive factors. Reduce the intake of cooking oils, and eat less or no fatty meats and animal offal.

Quit smoking.

Smoking can increase the release of norepinephrine from sympathetic nerve endings, which increases blood pressure, and can also increase blood pressure by impairing NO-mediated vasodilation caused by oxidative stress.

drinking wineThe amount of alcohol is linearly correlated with blood pressure levels, especially with systolic blood pressure, and can be consumed in appropriate small amounts.

Don't stay cooped up all the time. Get some exercise.

Increased physical activity facilitates weight loss and improves insulin resistance, improves cardiovascular regulatory adaptations, and stabilizes blood pressure levels.

Take it easy. Don't be sad.

Take care to reduce mental stress and engage inbrain workerthe prevalence of hypertension far exceeds that of manual laborers engaged in mentally stressful.High mental tensionoccupations have a greater likelihood of developing high blood pressure.long termlive innoise environmentHyperacusis is also more common in people with reduced hearing sensitivity, and such hypertensive patients may experience some improvement in their symptoms and blood pressure with information modification.

Keep a relaxed mind and don't prolong your own depressing emotions.

If necessary, you can supplement with somefolatePreparations, folic acid deficiency is widespread in our population, often leading to elevated plasma homocysteine levels, which are positively correlated with the development of hypertension, especially increasing the risk of hypertension-induced stroke.

high proteinIntake is also a pressure-raising factor, so don't have too high a percentage of fish in your diet.

Straight to the point.

How to adjust.

1. Mind relaxation

Don't feel like a patient, relax, there are an unusually large number of people with high blood pressure, and when you look around, one in five people have high blood pressure. So there is no need to be nervous.

2. Attention to blood pressure

Just because you relax doesn't mean you don't care about your blood pressure, make sure you manage your blood pressure over the long term by measuring it more often and taking your medication on time. It's best to have your medication and water ready before you go to bed and take your medication first thing when you wake up. Choose a long lasting smooth once a day medication.

3. Cessation of smoking and restriction of alcohol

The results of several surveys clearly show that smokers have much higher blood pressure than non-smokers. Alcohol also has an effect on blood pressure, try not to and.

4. Diet control

The book always says low salt, 6g salt throughout the day. But this is difficult to do, so Dr. Wang has always suggested that in the past can not influence the specific content of salt, then we eat a little less each meal, especially salt-heavy dishes, you can eat relatively more fruit, lighter meals. Control of the total amount is not only conducive to blood pressure control, but also conducive to the control of blood lipids and blood sugar.

5. Adherence to exercise

Moderate exercise is clearly beneficial to blood pressure, aerobic exercise is not only conducive to blood pressure control, for the heart is clearly beneficial, outdoor running, cycling, swimming. However, it is important to take into account your own situation and to stop.

6. Ensure sleep

Blood pressure definitely fluctuates with poor rest, so make sure you get a good night's sleep, and take an oral sleeping pill if you are not sleeping well.

Adjust your mindset and develop good habits to lay the foundation for smooth blood pressure.

Dr. Xiao Wang said.

Make sure you learn to measure your own blood pressure more often, and if there are fluctuations, deal with them early.

How to organize your life scientifically with high blood pressure?

get up slowly

Wake up in the morning, do not be in a hurry to get up, first lie on your back in bed, move your limbs and head and neck, so that the limb muscles and vascular smooth muscle to restore the appropriate tension, so as not to get up due to changes in body position and cause dizziness.

wash with warm water

Water that is too hot or too cold will stimulate the skin receptors and cause the diastole of peripheral blood vessels, which in turn affects blood pressure. Wash your face and gargle with lukewarm water of 30-35℃ is most suitable.

A glass of water.

Drinking a glass of plain water after gargling can rinse the gastrointestinal tract as well as thin the blood, promote metabolism and lower blood pressure.

Proper Morning Exercise

Hypertensive patients should not do strenuous exercise (running, hiking, etc.), and should only do walking, tai chi and other less intense exercise. Appropriate exercise can relieve the tension of small and medium-sized arteries throughout the body, which is conducive to lowering blood pressure.

Avoid straining during bowel movements

Hypertensive patients can induce cerebral hemorrhage if they exert too much force during defecation. Therefore, patients with constipation habit should eat more vegetables, fruits and foods with more fiber, and also use some laxatives appropriately to relieve the difficulty of defecation.

light breakfast

Breakfast should not be too full, nor should it be skipped. A glass of milk (or soy milk), two eggs (or two slices of bread), plus a light side dish can be.

Drinking Strychnine Horseradish Leaf Tea

The golden flower tea, horseradish leaves, kudzu root, mulberry leaves, strychnine leaves, corn husk and other 6 Chinese herbal ingredients made of strychnine horseradish leaves tea tea bags, a packet of morning and evening every day, adhere to the long-term drink, can effectively reduce high blood pressure, high blood fat, high blood sugar.

nap

Lunch should be hearty, with meat and vegetables, but should not be too greasy or too full. After eating, move around a little, and then take a nap (half an hour - 1 hour). When there is no condition to sleep, you can also sit on the sofa and close your eyes or sit quietly for a moment, which is conducive to lowering blood pressure.

A good lifestyle is very important for people with high blood pressure, generally cause high blood pressure disease is because of our bad habits caused by, so in daily life with high blood pressure should be how to adjust their own? Do the following points I think should be able to stabilize their blood pressure.

First, do not drink alcohol for the wine will try not to drink, because drinking will soon increase blood circulation alcohol can be in a short period of time to raise blood pressure, especially drinking a high degree of white wine, high blood pressure, people drink white wine will cause sudden blood pressure, serious brain infarction or even lose their lives.

Second, do not do strenuous exercise Hypertensive patients can not do too much intense exercise, because strenuous exercise will intensify blood circulation, when the blood circulates quickly will make the blood pressure rise, so people with high blood pressure can not do too strenuous exercise.

Third, pay attention to exercise People with high blood pressure every morning to walk or do some suitable for their own exercise, because every morning after the morning exercise will make a person in a happy mood, high blood pressure patients have a good mood is very important beneficial to the stability of blood pressure.

Fourth, avoid emotional excitement People with bad temper are prone to anger, when we are angry, a large part of the body's blood to speed up the flow of symptoms of this sudden rapid flow of blood will cause an increase in blood pressure, so people with high blood pressure to avoid emotional excitement.

Hypertension is a common chronic disease that is highly prevalent in the middle-aged and elderly population. When hypertension occurs, patients need to adhere to long-term medication to stabilize blood pressure and prevent complications. In addition, the diet and lifestyle habits of hypertensive patients are also crucial in stabilizing blood pressure.

What lifestyle modifications should be made for hypertensive patients?

It has been shown that a healthy lifestyle not only helps to control blood pressure, but also improves the efficacy of antihypertensive medications. Lifestyles that have been proven to help lower blood pressure include salt restriction, moderate alcohol consumption, increased intake of fruits and vegetables, weight maintenance and regular exercise. It is important for hypertensive patients to be aware of the importance of strict self-management of their lifestyle and not to indulge themselves.

1. Reasonable meals:High-salt diet is the main dietary factor leading to elevated blood pressure, hypertensive patients should pay particular attention to limiting sodium intake, at the same time, low-fat, low-calorie diet, on the basis of restricting the total number of calories, to ensure balanced nutrition, less animal food, fried food, more dietary fiber-rich fruits and vegetables, coarse grains, and pay attention to the supplementation of protein and calcium.

Avoid high salt intake, care should be taken to limit it to no more than 2g per meal and 6g per day; avoid high salt foods and condiments, and make use of vegetable condiments such as peppers and onions.

2. Stop smoking and limit alcohol:Tobacco impairs vascular health and is not conducive to blood pressure control; patients with hypertension must quit smoking as soon as possible. Patients should be supervised and assisted by their family members for smoking cessation treatment, and medication can be used to quit smoking if necessary. Long-term excessive alcohol consumption is a high-risk factor for hypertension-induced cardiovascular and cerebrovascular diseases, and alcohol is a high-calorie food, which also reduces the efficacy of antihypertensive drugs and is not conducive to blood pressure control. Therefore, hypertensive patients should try to quit drinking.

3. Moderate exercise and weight control:Moderate exercise helps to reduce blood pressure, hypertension should be based on low and medium intensity aerobic exercise, adhere to the daily exercise 30min, 5 times a week, to develop good exercise habits, you can choose to walk fast, jogging, cycling, climbing, stair climbing and so on. Patients should pay attention to choose according to their own condition, not too strong exercise.

In addition, weight loss helps blood pressure control and prevents complications. Patients with hypertension should be aware of the need to maintain a healthy weight through diet and exercise interventions. It should be noted that weight loss in obese people should be gradual and planned.

4、Regular work and rest, maintain a good state of mind:Emotional factors of hypertensive patients also have a great influence on the occurrence of complications. Patients need to pay attention to the regulation of emotions, avoid high pressure, tension, anxiety, anger and other bad emotions, maintain a positive and optimistic attitude, and correctly face the disease. At the same time, pay attention to the combination of work and rest, do not stay up late, overwork, etc., to ensure adequate sleep.

What to expect in the life of a hypertensive patient

　　All hypertensive patients should adhere to a healthy lifestyle from the beginning to the end, which mainly includes reasonable diet, weight control, smoking cessation and alcohol restriction, moderate exercise and psychological balance. Hypertension and obesity, diabetes, dyslipidemia are all "lifestyle diseases", improve lifestyle at the same time to help prevent and control these diseases.

I. Reasonable diet

　　A sensible diet focuses on limiting salt intake, total calorie restriction and nutritional balance.

(i) Limit sodium intake

　　The main key point of hypertension diet therapy is salt reduction.

　　Research has proved that salt intake is directly proportional to the increase in blood pressure, and strict salt restriction can effectively reduce blood pressure. Blood pressure falls proportionally after salt intake falls: the incidence of stroke and coronary heart disease also falls.

　　The Chinese Academy of Nutrition recommends a daily sodium intake of no more than 6 grams for healthy adults and no more than 3 grams for hypertensive patients. Limiting sodium intake is the least costly and effective measure for preventing and treating hypertension, and its widespread promotion should not be delayed.

　　The sodium/potassium ratio in the diet is directly proportional to the blood pressure level, and an appropriate increase in potassium intake without increasing sodium intake (thus lowering the sodium/potassium ratio) can also have a blood pressure-lowering effect. The high potassium and low sodium salts currently available on the market are designed and produced for this purpose.

　　Measures to avoid high salt include:

　　1. No more than 2 grams of salt per person per meal (i.e., a standard 2-gram salt spoon); no more than 6 grams of salt per person per day (a flat cap of an ordinary beer bottle cap with the gel pad removed is equivalent to 6 grams);

　　2. Try to avoid eating high-salt foods and condiments, such as squash, pickles, yellow sauce, pickles, cured meat and hot sauce;

　　3. Use the flavors of the vegetables themselves to flavor the food. For example, cooking green peppers, tomatoes, onions and mushrooms together with lighter-flavored foods can help to harmonize each other;

　　4. Use vinegar, lemon juice, apple juice, tomato juice and other sour sauces to add flavor to food.

　　5. Try not to eat salted vegetables or bean curd milk for breakfast, a piece of bean curd 4 cm square contains 5 grams of salt;

　　6. For non-diabetic hypertensive patients, sweet and sour flavoring can be used to reduce the need for saltiness.

　　7. Potassium-rich low-sodium salt should be used instead of normal sodium salt, but it should be used with caution in patients with renal insufficiency to prevent elevation of blood potassium.

(ii) Total calorie restriction:

　　Especially to control the type of fat and intake, fats, proteins and sugars are the three major nutrients supplying the human body with calories, if these three kinds of food to eat too much, more than the human body needs to consume more than part of the body will be converted into fat to accumulate down, over time the weight will increase, resulting in obesity. Observe obese people's diet is often too high in calories, containing too much greasy food (especially animal fats).

　　Fats and oils are categorized into saturated fats and unsaturated fats, which contain saturated and unsaturated fatty acids respectively. Unsaturated fatty acids are beneficial to the body as they can reduce biliary intoxication. Saturated fatty acids, on the other hand, are harmful, and excessive intake can cause obesity and dyslipidemia.

1. Reduce the intake of animal foods and animal oils

　　Saturated fat and cholesterol from animal foods are definite risk factors for dyslipidemia in hypertensive patients and need to be strictly limited. Saturated fatty acids are mainly found in fatty meat and animal offal. Foods high in cholesterol mainly include animal offal, crab roe, fish roe, egg yolk and squid.

2. Reduce trans fatty acid intake

　　The main source of TFA is margarine-containing foods, including all kinds of western pastries, chocolate pies, coffee mates and instant foods. Unsaturated fatty acids will form trans fatty acids after high temperature or repeated heating, which is harmful to health. The United States has stipulated that food labels must indicate the amount of trans fat, and the content must not exceed 2%. In Canada, food labels are required to indicate the amount of trans fats and are encouraged to reduce the intake of foods containing trans fatty acids.

3. Use olive oil in moderation

　　Olive oil is rich in monounsaturated fatty acids, mainly oleic acid. It is beneficial for lowering blood cholesterol, triglyceride vinegar and LDL cholesterol. Patients with high blood pressure can use olive oil in moderation, 3 times a week or once every other day. Olive oil can be used as cold dishes, can also be fried, should pay attention to the cooking temperature control in the 150 ℃ below.

4. Four Points of Attention on Cooking Oil for Hypertensive Patients

　　(1) Choose safe oil, i.e., hygienic indicators, processes and quality control standards strictly meet national standards.

　　(2) Choose fats and oils with reasonable fatty acid quantity and composition ratio, such as olive oil and tea oil;

　　(3) Use less than 25g of cooking oil per day (½ tael is equivalent to 2.5 tablespoons).

　　(4) control the cooking temperature, the oil temperature should not be too high, the higher the oil temperature, the longer the cooking time, the faster the oxidation of unsaturated fatty acids, the more nutrient loss.

(iii) Balanced nutrition

1. Adequate protein supplementation

　　The main component of human cells is protein, and the cells that make up blood vessels are no exception. Insufficient protein intake, affecting the metabolism of blood vessel cells, aging of blood vessels will be aggravated, loss of elasticity and become brittle, accelerating the formation of hypertension and atherosclerosis, and moderate intake of protein can be strong blood vessels.

2. Increase fresh vegetables and fruits in moderation

　　Eating more vegetables and fruits is beneficial to controlling blood pressure mainly because: 1 vegetables and fruits are high in potassium, which promotes the elimination of sodium; 2 they help to reduce the risk of exceeding the total energy limit and avoid obesity; 3 they increase the intake of water-soluble vitamins, especially vitamin C; and 4 they increase the intake of dietary fiber, especially soluble dietary fiber.

　　Advocate for hypertensive patients to eat about 8 taels - pounds of fresh vegetables and 1-2 fruits every day. For hypertensive patients with diabetes mellitus, under the premise of blood glucose control, they can choose low-sugar or medium-sugar-containing fruits, including apples, kiwis, strawberries, pears, grapefruit, etc., and eat about 200 grams of these fruits every day as an extra meal.

3 Increase dietary calcium intake

　　A low-calcium diet predisposes to elevated blood pressure. Calcium intake was negatively correlated with age-related increases in systolic blood pressure, with the most pronounced increase in systolic blood pressure with increasing age in those with intakes < 500 mg/day; the second highest in those with calcium intakes of 500 ~ 1200 mg/day; and the lowest in those with calcium intakes > 1200 mg/day.

　　The per capita dietary calcium intake of our residents is 390.6 mg/day, which is far lower than the calcium recommended by China Nutrition Society (800mg/day).

　　A simple, safe and effective way of calcium supplementation is to choose appropriate high-calcium foods, especially to ensure the intake of milk and its products, 250-500 ml of skimmed or low-fat milk daily. For those who are lactose intolerant, sour milk or de-lactose milk powder can be tried. Some patients need to choose calcium supplements under the guidance of a doctor.

(iv) Food choices for hypertensive patients

　　Diets for hypertensive patients should be light, low in salt, fat and sugar; high in vitamins, fiber and calcium.

1. Recommended foods:

　　(1). Foods rich in potassium and calcium, vitamins and trace elements: fresh vegetables, fruits, potatoes and mushrooms;

　　(2). With vegetable oil

　　(3). Foods rich in dietary fiber: oats, potatoes, coarse grains, mixed grains, etc;

　　(4). Foods rich in high quality protein, low fat and low cholesterol: non-fat powdered milk, egg green, fish, skinless poultry, lean meat and soy products. Fish protein is high-quality protein. Fish oil contains polyunsaturated fatty acids, should eat more fish.

2. Foods not used/used sparingly:

　　(1) High-sodium foods: pickles, squash, salted fish, salted meat, pickled foods, smoked foods, ham, seasonings and sauces that are high in sodium;

　　(2) High-fat, high-cholesterol foods: animal offal, fatty meat, poultry skin, egg yolks, fish roe, fried foods.

　　(3) Foods high in trans fatty acids: margarine, pastries and convenience foods rich in hydrogenated oils and shortening, etc;

　　(4) Sugar, spicy and stimulating condiments, strong coffee and tea.

II. Weight control to avoid overweight and obesity

　　For hypertensive patients, there should be a three-fold focus on weight control, i.e., (1) focus on the "difference" between actual and ideal body weight; (2) focus on overall fat mass; and (3) focus on the distribution of fat throughout the body (body shape).

(i) Body mass index

　　The "difference" between actual weight and ideal weight is an important indicator for determining whether one is overweight or obese. Currently, the Body Mass Index (BMI) is used to evaluate actual body weight. Calculation formula: BMI = weight (kilograms)/height2 (meters2). Chinese adults BMI determination standard: 18.5 ≤ BMI <24.0 for normal; 24.0 ≤ BMI <28.0 for overweight; BMI ≥ 28.0 for obesity. Standard weight (kg) = 22 X height2 (m2). Or use simple calculation: Standard weight (kg) = Height (cm) - 105.

(ii) Body fat

　　Excess body fat will significantly increase the risk of developing hypertension. It is currently advocated that body fat should not exceed 25% of body weight for adult males and 30% of body weight for females. Anyone with excess body fat, even if of normal weight, is considered obese and should lose weight, i.e., reduce body fat content. It is recommended that body fat measurements be taken at regular intervals (six months).

(3) Body shape

　　Body shape reflects the distribution of body fat. Excessive fat gathered in the upper body or abdomen is called "central obesity (i.e., abdominal, apple or visceral fat-type obesity). Too much fat gathered in the lower body or buttocks and limbs under the skin, known as peripheral obesity (i.e., pear-type obesity or subcutaneous fat-type obesity). The more abdominal fat collects, the higher the blood pressure level. Therefore, abdominal obese people have a significantly higher risk of developing high blood pressure and other diseases.

　　The easiest and most commonly used indicators for diagnosing the distribution of obesity are waist circumference and the "waist-to-hip ratio" calculated by dividing waist circumference by hip circumference. Adult males with a waist circumference greater than 90 centimeters, or a waist-to-hip ratio greater than 0.9; adult females with a waist circumference greater than 85 centimeters, or a waist-to-hip ratio greater than 0.85, are considered centrally obese.

　　Waist circumference was measured by standing up and using a soft ruler on the umbilicus with the waistband horizontally around the abdomen (in centimeters);

　　Hip circumference was measured by standing and running a soft tape measure around the most prominent part of the hip (in centimeters).

(d) Methods of weight reduction: low-energy diet + moderate exercise, seeking energy "negative balance"

　　Reducing body weight is beneficial to the treatment of hypertension and can significantly reduce the risk of cardiovascular disease in patients. For every kilogram of body weight lost, systolic blood pressure can be lowered by 4 mm Hg. For many overweight or obese middle-aged and elderly hypertensive patients, although it is not easy to achieve an ideal body weight, a sensible reduction in body weight, even if it is only a small one, can be beneficial in terms of control of hypertension and its clinical consequences.

　　The fundamental principle of weight loss is to establish a "negative balance" of energy. In order to ensure a healthy diet, nutrition should be balanced, the use of low-energy balanced diet to control energy intake, in order to ensure that the day must be based on calories, coupled with appropriate aerobic exercise to make the body fat burning decomposition and weight loss is the trick to healthy weight loss.

　　Weight loss should be gradual, usually 0.5~1.0kg per week, and 5%~10% of the original body weight should be lost within 6 months to 1 year. Rapid weight loss is not recommended because it is easy to rebound and low calorie intake can be detrimental to health, especially when extreme dietary control can lead to malnutrition, electrolyte disorders and other side effects.

　　Slowing down the rate of eating has the effect of reducing the amount of food eaten. For obese patients whose weight loss results from non-pharmacological measures are not satisfactory, weight loss medications can be chosen as an adjunct to weight control. Weight loss drugs must be used under the guidance of a doctor because they have certain side effects.

III. Cessation of smoking and restriction of alcohol

(i) Cessation of smoking

　　There are currently 350 million smokers over the age of 15 in China, and there is a tendency for smoking to be at a younger age, with 540 million passive smokers. The efficacy of antihypertensive drugs is reduced in hypertensive patients who smoke, and the dosage of drugs often needs to be increased; the long-term prognosis of hypertensive patients who have smoked for a long time is poor, and the number of people who die of smoking-related diseases reaches 1.4 million every year.

　　Smoking cessation significantly reduces the wind of cardiovascular disease, cancer and other diseases. Smoking cessation is not only a physiological correction, but also a behavioral and psychological correction. Tobacco dependence is a chronic addictive disease with a low rate of self-cessation and a high rate of relapse. Tobacco dependence must be treated as a chronic disease with long-term assessment and repeated interventions in order to be effective. High relapse rates are also related to the social environment and culture. Successful quitters should be constantly followed up and supervised so that they do not relapse. Educating young people to remain non-smokers throughout their lives is fundamental.

　　Figure 1 Smoking cessation intervention program

　　The first follow-up visit is preferably within the first week and a second follow-up visit is scheduled within the first month. Subsequent follow-ups should be monthly (4 months in total), with an evaluation after one year. If follow-up is difficult, counseling on smoking cessation should be given at each blood pressure measurement.

　　Proper smoking cessation treatment can lead to increased success in quitting and decreased relapse rates, with the following tips for quitting smoking:

　　1. Make up your mind to quit smoking from now on, make a plan, and write it down and carry it with you as a reminder;

　　2. Discard all tobacco, ashtrays, matches, lighters, avoiding the "reflex" to smoke at the sight of them, and avoiding places or activities where you are used to smoking;

　　3. Resist the temptation to smoke and remind yourself that just one more cigarette is enough to undo all your previous efforts.

　　4. Smoking addiction to come, do deep breathing activities or chewing sugar-free gum, try not to use snacks instead of tobacco, so as not to cause elevated blood sugar, the body is too fat, after meals, eat fruit or walk to replace the habit of a cigarette after meals.

　　5. Tell your family and friends that you want to quit smoking and get their encouragement, support and cooperation.

　　6. Arrange some physical activities for yourself, such as swimming, running, fishing, playing ball games and so on. On the one hand, it can relieve stress and mental tension, and on the other hand, it also helps to draw attention away from smoking.

　　7. Smoking cessation counseling and smoking cessation hotline. Smoking cessation counseling is conducted by professional smoking cessation medical personnel at smoking cessation clinics and smoking cessation hotlines, which can effectively help smokers follow the correct methods to eventually quit smoking successfully. Currently, the number of our quitline is 400 888 5531.

　　Smoking cessation medication: First-line smoking cessation medications include nicotine replacement medications, bupropion hydrochloride extended-release tablets, and varenicline. These medications can be used alone or in combination if necessary. Smoking cessation counseling used in conjunction with smoking cessation medications can improve the success rate of quitting. The use of smoking cessation aids is best directed by a physician.

　　Acupuncture therapy: In the smoker's special acupuncture points in the skin of the needle, when the addiction attacks massage points can stimulate the nerves, resulting in smoking cessation effect, but its effect varies from person to person.

(ii) limited alcohol

　　Long-term excessive alcohol consumption is a risk factor for the occurrence of hypertension and cardiovascular disease, and alcohol consumption can also antagonize the antihypertensive effect of medication, making it difficult to control blood pressure; after quitting alcohol, in addition to the decrease in blood pressure, the patient's effect on medication is also greatly improved.

　　Although it has been reported that small amounts of alcohol may reduce the risk of coronary heart disease, the definition of "small amounts of alcohol" varies, and it is difficult to reach a consensus on the relationship between different amounts of alcohol consumption and health. Therefore, small amounts of alcohol are not recommended for the prevention of coronary heart disease. Patients with high blood pressure are advised not to drink alcohol. Small amounts of alcohol are recommended.

　　Alcohol is calculated roughly:

　　The proportion of alcohol contained in liquor is slightly lower than the degree of wine, such as 39° liquor with an alcohol content of 32.5%; wine with an alcohol content of about 13-15%; and beer with an alcohol content of about 4%. According to this calculation, men should drink no more than 25 grams of alcohol, i.e., less than 100-150 ml of wine (equivalent to 2-3 taels), or less than 250-500 ml of beer (half a catty, one catty), or less than 25-50 ml of liquor (half a catty, one catty); women should reduce it by half, and pregnant women should not drink alcohol.

　　When you have to drink alcohol, try to slow down the speed of drinking, avoiding "cheers" or "one sip", and drink with a meal to slow down the absorption of alcohol and reduce the stimulation of alcohol on the stomach. Do not drink highly potent alcohol.

IV. Moderate exercise

　　Systolic blood pressure during exercise increases with the intensity of exercise, and during moderate intensity exercise, systolic blood pressure can be increased by 30~50mmHg compared with the quiet state, and diastolic blood pressure has a slight change or basically remains stable. Exercise can lower the blood pressure at quiet time. The blood pressure lowering effect of a 10-minute or more, low- and medium-intensity exercise can be maintained for 10-22 hours. Long-term adherence to regular exercise can enhance the antihypertensive effect of exercise. Patients with hypertension should be aware of the need to increase exercise, but exercise is temporarily contraindicated in patients whose blood pressure at quiet times is not well controlled or exceeds 180/110 mmHg.

　　Exercises include: aerobic exercises, strength exercises, flexibility exercises, and general functional exercises.

(i) Aerobic exercise:

　　Aerobic exercise is the most basic form of fitness for hypertensive patients, and common forms of exercise include brisk walking, jogging, bicycling, rice dance, radio gymnastics, aerobic aerobics, hiking and stair climbing. It is recommended that aerobic exercise be performed at least 3-5 times a week for more than 30 minutes of moderate intensity each time. It is best to insist on exercising every day.

　　Exercise intensity: Moderate and low intensity exercise is more effective and safer than high intensity exercise in lowering blood pressure. The following methods can be used to evaluate moderate intensity:

　　1. Subjective sensation of increased heart rate, slight sweating, and a feeling of being a little tired.

　　2. Objective manifestations of increased respiratory rate and slight rays during exercise, ability to talk to people but not to sing.

　　3 Walking speed of about 120 steps per minute.

　　4. Heart rate during exercise = 170 - age;

　　5. Within about 20 minutes after rest, the increase in respiratory rate caused by exercise should be significantly relieved, and the heart rate should return to normal or close to normal, or else the exercise intensity should be considered too high.

(ii) Strength exercises

　　Strength exercises can increase muscle mass and strength, slow joint pain, increase body balance, prevent falls, and improve blood sugar control. It is recommended that hypertensive patients perform strength exercises 2-3 times per week, with an interval of 48 hours or more between exercises. A variety of exercise modalities and equipment can be used. Strength exercises are performed for each major muscle group. Pushing, pulling, lifting, and pressing in life are all forms of strength exercises.

　　Strength nose exercises should be chosen at low to medium intensity, with 10-15 repetitions of each set of strength exercises being appropriate. Normal respiratory status should be maintained during the exercises to avoid holding the breath.

(iii) Flexibility exercises

　　Flexibility exercises can improve joint mobility, increase the body's coordination and balance, and prevent falls. It is recommended that flexibility exercises be performed 2-3 times per week. When doing flexibility exercises, each stretch should be held for 10-30 seconds when it reaches a state of tension or mild discomfort; each part of the stretch can be repeated 2-4 times for a total of 60 seconds.

(iv) Integrated functional exercises

　　Integrated Functional Exercises improve motor skills such as balance, agility, coordination and gait, which can improve physical function and prevent falls in older adults. Includes Tai Chi and Yoga, as well as Tai Chi softball, table tennis, and badminton.

(efforts to build up physical activity in one's life

　　Appropriately increasing physical activity in your life can help with blood pressure control and promote health. People with high blood pressure can appropriately do activities such as housework and walking for shopping so that the total number of active walks per day is at or near 10,000 steps.

(vi) Appropriate time for exercise

　　The blood pressure of hypertensive patients is often at a relatively high level in the early morning, and the early morning is also a time of high incidence of cardiovascular events. Therefore, it is best to choose the afternoon or evening for exercise.

V. Psychological balance

　　Preventing and relieving psychological stress is an important aspect of hypertension and cardiovascular disease prevention and treatment, including building a harmonious society, creating a favorable psychological environment, fostering a healthy psychosocial state of the individual, and correcting and treating pathological psychology.

　　The main ways to prevent and relieve psychological stress are:

　　1. Avoid negative emotions and maintain an optimistic and positive attitude;

　　2. To treat oneself and others correctly, to be generous, and to deal with the relationship between family and colleagues.

　　3 Increase resistance to psychological stress and develop the ability to cope with it.

　　4. Look for psychological adjustment methods suitable for yourself and take the initiative to seek help if you have difficulties;

　　5 Counseling is a scientific method of reducing mental stress; and

　　6. Psychological crisis avoidance and intervention

VI. Attention to sleep

　　The 24-hour ambulatory blood pressure monitoring of poor sleepers found that most of them have no circadian rhythm, and their blood pressure at night is not lower than that during the day, and high blood pressure at night makes the whole body not get enough rest, and the target organs are easy to be damaged. Hypertensive patients with insomnia, the next day blood pressure is bound to rise. Sleep is the best way to maintain health, and a good night's sleep helps lower blood pressure. Poor sleepers should seek medical help to regulate, take hypnotic drugs or sleep aids to improve the quality of sleep.

VII. Precautions in the life of hypertensive patients

　　You should try to avoid exercises that require you to hold your breath for a while, such as lifting heavy objects. This is because these exercises can cause an instant and dramatic rise in blood pressure, which can be dangerous. Excessive force during defecation can also cause huge fluctuations in blood pressure, causing myocardial infarction or stroke. Usually pay attention to eat food containing crude fiber to avoid constipation.

　　For more advice, follow the clinical guidelines