英文：
Do you know？Hypertension is a common chronic disease that silently damages our cardiovascular and cerebrovascular health. Hypertension is also known as the "silent killer" because it often poses a serious threat to health unknowingly.
Then, how can we effectively control blood pressure？In fact, in addition to controlling blood pressure according to the doctor's prescription, adopting a healthy lifestyle is also very important. Next, let's take a look at what healthy lifestyles are available for hypertension patients!
首先，饮食方面很关键。
为什么要控制盐的摄入呢？
这是因为过多的盐会导致体内水分潴留，增加血容量，从而升高血压。所以，要减少咸菜、腌制食品的食用，每日食盐量不超过5克。
那应该多吃些什么呢？
答案是多吃新鲜蔬菜、水果和豆类等富含钾的食物。钾有助于平衡体内的钠钾水平，对控制血压有益。
还有哦，您知道哪些是高脂肪食物吗？
英文：
High-fat foods such as fatty meat, animal offal, fried dough cakes, and fried dough sticks should be eaten less. Also, use less oil when cooking. Because high-fat foods can lead to elevated blood lipids, aggravate atherosclerosis, and thereby affect blood pressure.
体重也是影响血压的重要因素。
您可能会问，体重指数多少才正常呢？
正常的体重指数应控制在18.5-23.9千克/米²（体重指数=体重（千克）/ 身高（米）²）。
如果超重或肥胖，该怎么办呢？
英文：
It is necessary to actively lose weight. Through reasonable diet control and moderate exercise, gradually reach a healthy weight range.
吸烟和饮酒对血压可都没好处。
您也许会疑惑，吸烟怎么就影响血压了？
吸烟会损害血管内皮，导致血管收缩，使血压升高。不仅自己不要吸烟，还要避免接触二手烟。
那饮酒呢？
Drinking alcohol can have an adverse effect on blood pressure, and hypertension patients should avoid drinking alcohol.
病情稳定的患者，在医生的指导下，可以根据自身身体状况选择运动方式。
您可能会思考，什么样的运动适合呢？
在身体条件允许下，经过专业的专业指导后可以适当做一些运动，像散步、慢跑、快步走等轻度到中等强度的运动就很不错，运动时达到微微出汗的程度为宜。
那运动的频率和时长多少合适呢？
英文：
It is recommended to maintain5-7exercises per week, each lasting 30 - 60 minutes. However, it should be noted that during exercise, pay attention to safety and avoid injuries.
定期监测血压是了解血压控制情况的重要手段。
您或许会问，多久测一次血压好呢？
英文：
Even if you feel well, you should measure blood pressure according to the frequency recommended by the doctor. When you feel uncomfortable, it is even more important to measure blood pressure in time to detect blood pressure fluctuations and adjust the treatment plan.
保证充足的睡眠和良好的心态也不能忽视。
您或许会好奇，对于高血压患者来说，睡眠时长多少才较为合适呢？
高血压患者尤其要避免过度劳累，应确保有一定量的睡眠时间，以便让身体得到充分的休息和恢复，从而更好地控制血压。然而，由于个体差异较大，具体的睡眠时长难以一概而论，但一般来说，应尽量保持规律的作息，保证充足的睡眠，以维持身体的良好状态。
那怎样保持良好的心态呢？
英文：
Emotional stability is very important for blood pressure control. Long-term mental stress and bad emotions may cause elevated blood pressure. One should learn to reduce mental stress and maintain a positive and optimistic mentality.
In conclusion, following a healthy lifestyle for hypertension patients is the basis for controlling blood pressure. Through a reasonable diet, moderate exercise, weight control, smoking cessation and alcohol limitation, blood pressure monitoring, and maintaining a good mentality and sufficient sleep, blood pressure can be effectively controlled, complications can be prevented, and the quality of life can be improved. Let's start now, take active actions, and embrace a healthy life!
“2+3”健康服务包科普知识
健康教育处方
刘聪辉 （成人内科/公共卫生与健康教育科）
主治医师，硕士研究生，2015年毕业于佳木斯大学心内科专业，从事内科危重症急救工作7年余，先后完成了天津市第一中心医院内科规范化培训及甘肃省妇幼保健院产科危重症（MICU）培训班的学习，撰写发表核心论文5篇。参与且完成黑龙江省级课题研究1项，主持海南省卫生计划委员会课题1项。
主要社会任职：中国妇幼保健协会妇女儿童健康素养促进工作委员，海南省科学普及学会委员，社会医学与卫生事业管理专业委员，海南省中西医结合学会生殖医学专业委员。
Liu Conghui (Adult Internal Medicine / Public Health and Health Education Department)
Attending Physician, Master's Degree, Graduated from the Department of Cardiology of Jiamusi University in 2015. Engaged in emergency treatment of internal medicine critical illness for more than 7 years. Has successively completed the standardized training of internal medicine in Tianjin First Central Hospital and the training course of obstetric critical illness (MICU) in Gansu Provincial Maternal and Child Health Hospital. Has written and published 5 core papers. Participated in and completed one provincial-level research project in Heilongjiang Province and presided over one project of Hainan Provincial Health Planning Commission.
Main Social Positions: Member of the Women and Children's Health Literacy Promotion Working Committee of the China Maternal and Child Health Association, Member of the Hainan Provincial Science Popularization Society, Member of the Social Medicine and Health Management Professional Committee, Member of the Reproductive Medicine Professional Committee of Hainan Province Association of Integrative Medicine.
Specialties: Proficient in common internal medicine diseases; diagnosis and treatment of internal medicine diseases in pregnancy complications; diagnosis and treatment of common diseases in the cardiovascular system, respiratory system, digestive system, nervous system, etc.
Contact Information：
来源：成人内科/成人重症医学科
【妇幼健康科普】
