And treat hyperlipidemia.
Low cholesterol and low fat diet can reduce the level of low density lipoprotein. Exercise helps to lower the level of low-density lipoprotein cholesterol in blood and increase the level of high-density lipoprotein cholesterol. Drinking a small amount of wine every day can increase HDL cholesterol level and decrease LDL level, but drinking more than two glasses a day may have the opposite effect.
Generally speaking, the best treatment for high cholesterol and triglyceride levels is to lose weight, quit smoking, reduce the total amount of fat and cholesterol in the diet, strengthen exercise, and take lipid-lowering drugs when necessary. However, if the blood lipid level is high or conventional treatment is ineffective, special blood test methods should be adopted to identify whether there are special diseases, so as to take corresponding treatment measures.
The so-called reasonable diet includes two meanings: first, the dietary measures taken should not only achieve the purpose of lowering blood fat, but also make patients get enough nutrition supply to ensure their health. The one-sided vegetarian diet or "three noes" (no meat, no eggs and no fish) is absolutely unacceptable. Secondly, diet therapy should be different according to different types of hyperlipidemia, and it should also vary from person to person. We should not copy mechanically, let alone hearsay. Here is a brief introduction to the diet treatment of different types of hyperlipidemia:
(1) For patients with hypercholesterolemia and normal triglyceride content, the focus of diet therapy is to limit food cholesterol, and the total daily intake is less than 200mg. Patients should avoid or eat less foods with high cholesterol, such as brain, spinal cord, viscera, egg yolk (each egg yolk contains 250 ~ 300mg of cholesterol), shellfish (such as mussels and snails) and mollusks (such as squid, cuttlefish and fish eggs). On the other hand, patients should take in nutrients with low cholesterol, such as lean pork, beef, duck, chicken, fish and milk. The cholesterol content of these foods is not high, for example, each bottle of milk only contains 30mg, and other foods only contain about 100mg of cholesterol. Don't avoid eating too much. Secondly, it is necessary to limit animal fat and appropriately increase vegetable oil. The calculation shows that it is ideal for each patient to eat 500~750g vegetable oil (soybean oil, corn oil, vegetable oil, etc.) if animal oil is not used for cooking. ) every month. Although vegetable oil is good, it should not be eaten more, otherwise it will also bring bad effects. Third, eat more fruits and vegetables and increase fiber intake. Fourth, eat more cholesterol-lowering foods, such as soybeans and their products, onions, garlic, cauliflower (grass head), mushrooms, fungus and so on. Some of these foods also have anticoagulant effect, which is also good for preventing thrombosis and coronary heart disease.
(2) Hypertriglyceridemia For patients with only elevated blood triglyceride content and normal cholesterol content, the key points of diet treatment are different from the above. The key is to limit food intake and lose weight, so that the weight can reach and be maintained within the standard range. The standard weight can be calculated by the following formula:
Male: Height (cm)-105 (kg)
Female: Height (cm)-107.5 (kg)
The second is to limit sweets. These patients are particularly sensitive to sugar, and eating sugar will make their triglyceride content higher. Therefore, white sugar, brown sugar, fruit candy, honey and sugary foods and medicines should be eaten as little as possible or not. Third, prohibition of alcohol and alcohol can increase the triglyceride content of such patients. Fourth, protein, especially soybean protein, should be appropriately increased. Fifth, properly limit cholesterol, below 300mg per day, allowing patients to eat 3 eggs per week, and other foods containing cholesterol can also be eaten properly, as long as the total intake is not higher than the above limit. Sixth, properly limit fat, especially animal fat.
(3) The content of blood cholesterol and triglyceride in patients with mixed hyperlipidemia is increased, and the focus of diet therapy is to combine the above two types. That is, properly limit cholesterol and animal fat, control food intake to lose weight, avoid eating sweets, abstain from alcohol, appropriately increase vegetable oil, beans and their products, and eat more vegetables, fruits and some foods with lipid-lowering effect.
Many people are troubled by the increase of blood lipid, which is the culprit leading to arteriosclerosis and cardiovascular and cerebrovascular diseases. Therefore, people with hyperlipidemia should pay attention to the principle of "two lows and one high, two restrictions and one promotion", that is, a diet with low fat, low cholesterol and high fiber, limiting drinking, limiting total energy and promoting tea drinking. Only by paying attention to adjusting eating habits can the blood lipid level be effectively controlled. Doctors suggest that people with hyperlipidemia should eat the following foods:
Bean products: Bean products do not contain cholesterol, which can prevent the intestines from absorbing cholesterol in food. Lecithin can prevent cholesterol from depositing on the blood vessel wall to form atherosclerotic plaque, and soybean protein can significantly reduce the levels of serum cholesterol, low-density lipoprotein and triglyceride.
Auricularia auricula and Lentinus edodes: Auricularia auricula has the functions of resisting platelet aggregation, lowering blood lipid and preventing cholesterol deposition. Lentinus edodes has the functions of regulating human metabolism, lowering blood lipid and blood pressure, and can reduce the contents of fat and cholesterol in the liver.
Buckwheat and oats: Buckwheat and oats are rich in soluble fiber, which can inhibit the absorption of cholesterol in the small intestine and lower the blood cholesterol level. According to research, people with high blood cholesterol eat 100g oatmeal every day, and after a few weeks, their blood cholesterol can be reduced by 5%.
Garlic and onion: Garlic can relax blood vessels, prevent platelet aggregation and prevent cholesterol synthesis. Onion contains diallyl disulfide and sulfur-containing amino acids, which has the functions of lowering blood fat, lowering blood pressure and resisting arteriosclerosis.
Fish: Fish is rich in unsaturated fatty acids, which can reduce blood cholesterol and triglyceride, increase high density lipoprotein, inhibit platelet aggregation and prevent arteriosclerosis. Especially marine fish, because it is rich in eicosapentaenoic acid and docosahexaenoic acid, it has better lipid-lowering effect. For example, Eskimos living in the Arctic eat a lot of marine fish, but no one suffers from atherosclerotic heart disease.
Vegetables and fruits: Vegetables and fruits contain a lot of cellulose. Eating a certain amount of cellulose can lower blood cholesterol.
Tea: Studies have proved that all kinds of tea can reduce blood lipid and promote fat metabolism, among which green tea has the best effect of reducing blood lipid. Therefore, patients with hyperlipidemia may wish to drink more tea.
In addition, after middle age, people's basal metabolic rate decreases and their energy demand decreases. People with hyperlipidemia should strictly control energy intake. The energy intake of each person per day should be controlled within 29 kcal/kg, and the equivalent staple food per day should not exceed 300 grams.
Prevention and treatment of hypertension
(1) Pay attention to the combination of work and rest. If we want to prevent the harm caused by hypertension, the most important link is early prevention, which is the most effective way to deal with hypertension, otherwise it will be too late to wait for complications. Generally speaking, about 4 1% of people whose blood pressure is higher than the normal upper limit (systolic blood pressure is 130- 139 mmHg or diastolic blood pressure is 85-89 mmHg) will develop long-term hypertension within 4 years. Therefore, people with blood pressure higher than the normal upper limit should also receive antihypertensive treatment. Because the excessive tension of cerebral cortex is an important factor of hypertension, it is suggested that patients with hypertension should arrange rest and activities appropriately according to their condition, keep 8 hours of sleep and take a proper lunch break every day, and walk with their families in boulevards, rivers and parks easily and happily, which is suitable for most patients with hypertension. Of course, it is also very beneficial to maintain physical strength and promote the recovery of blood pressure to do broadcast gymnastics and beat Tai Ji Chuan properly. It is also acceptable for patients with mild to moderate hypertension to ride bicycles and swim. Pay attention to keep defecation unobstructed and develop the habit of regular defecation. The elderly and patients with severe hypertension should arrange activities under the guidance of doctors, and don't try to be brave and win, greedy for temporary benefits and cause lifelong regret. For some diseases that can lead to hypertension, you should go to the hospital as soon as possible.
(2) Pay attention to a reasonable diet. The diet of patients with hypertension should follow the principle of low salt, low fat and low calorie, and pay attention to the reasonable collocation of diet structure; Diet should not be too full or too fast; It is best to avoid bad hobbies, such as alcohol and tobacco. From the perspective of preventing hypertension, we should also pay attention to properly controlling salt intake and changing the habit of "heavy mouth" in diet. The results show that about 20% people in the population suffer from hypertension due to excessive salt, which is called salt sensitive person in medicine. In addition, some foods are natural "antihypertensive drugs". Paying attention to proper diet at ordinary times helps to lower blood pressure. They are:
Studies on Lentinus edodes confirmed that Lentinus edodes can reduce blood cholesterol, prevent arteriosclerosis and vascular degeneration, and is an ideal food for preventing cardiovascular diseases.
Milk contains hydroxyl and methylglutaric acid, which can inhibit the activity of cholesterol synthase in human body, thus inhibiting the synthesis of cholesterol. In addition, milk contains more calcium, which can also reduce the body's absorption of cholesterol.
Ginger Ginger contains an organic compound similar to salicylic acid. The diluent of this substance is a blood diluent and anticoagulant, which has a good effect on lowering blood fat, lowering blood pressure and preventing thrombosis.
Turtle has the effect of nourishing yin and tonifying deficiency. Experiments show that soft-shelled turtle can effectively reduce the cholesterol content after high-fat diet.
Kelp Kelp contains a lot of unsaturated fatty acids, which can remove cholesterol attached to the blood vessel wall. Dietary fiber in kelp can regulate the stomach, promote cholesterol excretion and control cholesterol absorption. Kelp is rich in calcium, which can reduce the absorption of cholesterol and lower blood pressure. The synergistic effect of unsaturated fatty acids, cellulose and calcium in kelp has excellent blood lipid lowering effect and high dietotherapy value.
Apples are rich in pectin, which can reduce the concentration of cholesterol in blood and prevent fat accumulation. It is reported that people who eat one or two apples a day can reduce their blood cholesterol by more than 10%.
Oats are rich in linoleic acid, accounting for 35%-52% of all unsaturated fatty acids. The content of vitamin E is also very rich, and it also contains saponins, which can reduce the concentration of plasma cholesterol. After years of clinical research in more than 20 tertiary hospitals in Beijing, it is confirmed that oat can obviously reduce serum total cholesterol, triglyceride and lipoprotein, and increase serum high density lipoprotein.
(3) medication. For those who are ineffective in general preventive measures, active drug treatment is needed. Of course, taking medicine is not casual, and it must be carried out in accordance with relevant principles. It is suggested that hypertensive patients should not take medicine intermittently at ordinary times, and insist on taking medicine can effectively reduce the incidence of cardiovascular and cerebrovascular complications. Because of individual differences, it is necessary to constantly explore in the process of taking medicine in order to get the smallest and most suitable dose and the best therapeutic effect. For the choice of drugs, diuretics combined with beta blockers can reduce the incidence and mortality of cardiovascular events in patients with diastolic hypertension. Elderly people should not use beta blockers alone unless complications require beta blockers. Early hypertensive patients or elderly patients can be treated with diuretics first, and simple systolic hypertension can also be treated with dihydropyridine calcium antagonists. For example, captopril seems to be as effective as diuretics and beta blockers in reducing the incidence of cardiovascular events. In order to ensure that the blood pressure is relatively stable and does not fluctuate too much within one day, it is recommended to choose long-acting preparations such as Loroxacin as the first choice. Because there are many kinds of antihypertensive drugs, some of which act on β -receptor and some are angiotensin ⅱ antagonists, it is easy to cause side effects if they are not selected properly. It is suggested that patients should be diagnosed clearly in the hospital and take medicine according to the doctor's advice.
After treatment, the systolic blood pressure should be reduced to < 1.50 mmHg, and the diastolic blood pressure should be reduced to < < 90mmHg.
Matters needing attention in hypertension
The precautions for hypertension include the following points: (1) Reasonable diet; (2) Moderate exercise; (3) Quit smoking and limit alcohol; (4) psychological balance; (5) self-management; (6) See a doctor on time.
First of all, a reasonable diet
1. The importance of diet to hypertension: Food is the most important thing for people. A reasonable diet can make you neither fat nor thin, and your cholesterol is neither high nor low.
2. The diet of patients with hypertension should be taboo:
(1) carbohydrate food:
Suitable for food-rice, porridge, noodles, noodles, Ge Fen, soup, taro and soft beans.
Foods that should be avoided-sweet potatoes (food that produces abdominal qi), dried beans, and biscuits with strong flavor.
② protein food-beef, lean pork, white meat fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese), bean products (tofu, natto, bean powder, oily tofu).
Foods to avoid-high-fat foods (pork belly, ribs, whales, herring, tuna, etc. of cattle and pigs. And processed products (sausages).
③ high-fat food
Suitable for food-vegetable oil, a little cream, salad dressing.
Foods to avoid-animal oil, lard, bacon, sardines soaked in oil.
④ Vitamins and mineral foods
Suitable food-vegetables (spinach, cabbage, carrots, tomatoes, lily roots, pumpkins, eggplant and cucumbers) and fruits (apples, oranges, pears, grapes and watermelons).
Seaweed and fungi should be cooked before eating.
Foods to avoid-vegetables containing hard fiber (burdock, bamboo shoots, beans)
Highly irritating vegetables (spicy vegetables, mangoes, mustard greens, onions, mustard greens)
⑤ Other foods
Suitable for food-light fragrant tea, yeast milk beverage
Foods to avoid-spices (Chili, curry powder)
Alcoholic beverages, preserved food (cooked vegetables, cooked roe)
Kimchi, coffee
Three Dietary Habits that Patients with Hypertension Should Pay Attention to
First of all, we should control energy intake, advocate eating complex sugars, such as starch and corn, and eat less glucose, fructose and sucrose. These sugars are monosaccharides, which are easy to cause hyperlipidemia.
② Limit the intake of fat. Choose vegetable oil when cooking, and you can eat more marine fish. Marine fish contains unsaturated fatty acids, which can oxidize cholesterol, thus reducing plasma cholesterol, prolonging platelet aggregation, inhibiting thrombosis and preventing stroke, and contains more linoleic acid, which has a certain effect on increasing microvascular elasticity, preventing vascular rupture and preventing hypertension complications.
③ Appropriate intake of protein. The daily protein of patients with hypertension is per kilogram of body weight1g. Eating fish protein 2-3 times a week can improve blood vessel elasticity and permeability, increase urinary sodium excretion, and thus lower blood pressure. If hypertension is complicated with renal insufficiency, the intake of protein should be limited.
④ Eat more foods rich in potassium and calcium but low in sodium, such as potatoes, eggplant, kelp and lettuce. Foods with high calcium content: milk, yogurt and shrimp skin. Eat less broth, because the increase of nitrogen-containing extract in broth can promote the increase of uric acid in the body and increase the burden on the heart, liver and kidney.
⑤ Limit the salt intake: it should be gradually reduced to less than 6g every day, that is, after the rubber pad is removed from the ordinary beer lid, the salt in a flat lid is about 6g. This amount refers to the amount of salt, including the total amount of sodium converted into salt in edible salt and other foods. Proper reduction of sodium intake is helpful to lower blood pressure and reduce the retention of sodium and water in the body.
6. Lots of fresh vegetables and fruits. Eat no less than 8 Liang of fresh vegetables and 2 to 4 Liang of fruits every day.
⑦ Appropriately increase the intake of seafood: such as kelp, laver, seafood fish, etc.
Second, moderate exercise.
The importance of exercise to hypertension: There is a saying: "You can exchange health for money when you are young, and you can exchange health with exercise when you are old." Exercise can not only promote blood circulation, reduce cholesterol production, but also enhance the stiffness of muscles, bones and joints. Exercise can increase appetite, promote gastrointestinal peristalsis, prevent constipation and improve sleep. Have the habit of continuous exercise: it is best to do aerobic exercise to assist. Aerobic exercise can lower blood pressure and lose weight, such as walking, jogging, Tai Ji Chuan, cycling and swimming.
1, exercise precautions:
(1) don't be too strong or too tired, take a step-by-step way to increase the amount of activity.
2 pay attention to the surrounding environment and climate: summer: avoid the time when the sun shines at noon; Winter: Keep warm to prevent stroke.
Wear comfortable and sweat-absorbent clothes: Choose cotton fabrics and sports shoes.
④ Choose safe places: such as parks and schools, not in the driveway or roadside.
⑤ When exercising, don't eat on an empty stomach to avoid hypoglycemia. It should be 2 hours after dinner.
2, the taboo of sports.
Stop exercising when you are sick or uncomfortable.
② It is not advisable to exercise when you are hungry or one hour after a meal.
(3) Don't stop immediately during the exercise, and follow the steps of the exercise plan.
(4) If you feel uncomfortable during exercise, stop immediately.
Quit smoking and limit alcohol.
Smoking can lead to high blood pressure. Studies have shown that after smoking a cigarette, the heart rate increases by 5 per minute.
-20 beats/min, systolic blood pressure increased 10-25mmhg. Why is this? Because nicotine contained in tobacco leaves will excite the central nervous system and sympathetic nerve, make the heart rate faster, and at the same time, it will also prompt the adrenal gland to release a large amount of catecholamine, which will make the arterioles contract and lead to an increase in blood pressure. Nicotine also stimulates chemoreceptors in blood vessels, which reflexively leads to an increase in blood pressure. Long-term heavy smoking will also promote atherosclerosis of the aorta, and the intima of the arteriole will gradually thicken, which will gradually harden the whole blood vessel. At the same time, because the content of carbon monoxide hemoglobin in smokers' blood increases, the oxygen content in blood decreases, the intima of arteries is anoxic, and the oxygen content of arterial wall fat increases, which accelerates the formation of atherosclerosis. Therefore, quitting smoking for people without hypertension can prevent the occurrence of hypertension, and people with hypertension should quit smoking more.
Compared with smoking, the advantages and disadvantages of drinking alcohol are controversial. From time to time, there are various reports, some say that a small amount of drinking is beneficial and some say it is harmful, but one thing is certain, a large amount of drinking is definitely harmful, and high concentration of alcohol will lead to arteriosclerosis and aggravate high blood pressure.
Fourth, psychological balance.
The psychological manifestations of patients with hypertension are nervousness, irritability and emotional instability, which are the causes of high blood pressure. Patients can cultivate good adaptability to the natural environment and society by changing their own behavior, avoid emotional excitement and excessive tension and anxiety, and be calm when things go wrong; When you have a lot of mental stress, you should find ways to release it, talk to your relatives and friends or encourage you to take part in relaxing extracurricular activities, and devote your spirit to music or flowers to keep you in the best state, so as to keep your blood pressure stable.