When many patients go to the hospital to see a doctor, they always hold the idea that the disease can get better faster by taking a few injections and prescribing a few boxes of medicine. However, they often have vague or little understanding of the doctor’s repeated instructions on [controlling diet]. Do you want to eat something special? Is there a diet prescription for lowering blood pressure in what? In fact, it is not so mysterious. The basic diet to prevent and improve hypertension can be summarized into three main points: reducing salt intake; Avoid eating too much; Balanced nutrition. It’s easy to say, After all, we just need to make some increases or decreases on the dining table. But it’s hard to say, Because we have to persevere. Below, Let’s take a look at these points one by one. Salt restriction, It is by no means an exaggeration that a high-salt diet is closely related to the onset of hypertension. It is a conclusive fact confirmed by epidemiological studies. The World Health Organization recommends that each person should use no more than 5 grams of salt per day. However, the average salt intake of Chinese residents has reached about 10 grams. An increase of 2 grams of salt per person per day can lead to an increase of 1-2 mmHg in blood pressure. For some hypertensive friends with strong sodium sensitivity, systolic blood pressure can drop 2-8 mmHg after limiting salt intake. Do you have no strength if you eat less salt? Wrong! In the past, there were many people who worked hard, A large amount of salt is excreted in the form of sweat, So we need more salt. Now, If you don’t sweat a lot during the day, There is no need to increase salt intake. Pay attention to [hidden salt] After paying attention to the amount of salt in cooking, Also pay attention to the hidden salt. A tablespoon of soy sauce contains about 1 gram of salt. Some dry seafood also contains considerable salt. In addition, The salt content in fermented bean curd, instant noodles, sausage, salted eggs, hot pot dip and fast food cannot be ignored. The above-mentioned foods, Because it tastes good, You will eat a lot before you know it. Gradually reduce the amount of salt. A low-salt diet is by no means to make you feel as light as chewing wax. If you are afraid of changing to light taste at once, you can use [step-by-step] salt reduction. First, reduce the daily salt intake from 10g to 8g, after adaptation, then reduce to 6g, gradually reduce to below the recommended standard. And resist the temptation of pickled food and fast food diet as much as possible. The trick to cook delicious low-salt food is to use fresh ingredients, which are often not very salty. Skillfully use spicy ingredients and spices, such as curry, mustard, ginger and garlic, etc., which contain relatively low sodium content, but if used well, they can also produce delicious food. Skillfully use vinegar, lemon and other ingredients with faint scent and sour taste to hook out the taste of the ingredients themselves; Use relatively low salt salty seasonings instead of salt, such as soy sauce, soy sauce soup, etc. After cooking, sprinkle salt on the food surface to reduce the amount. Limit calories and easily handle the food on the dining table is becoming more and more abundant, but the food rich in high-calorie animal fat and protein is gradually increasing, and cereals, foods rich in dietary fiber and trace elements are relatively few. The fast-paced life of urban white-collar workers, the eating habits of going to bed late and getting up late, not eating breakfast, overeating, eating fast food and snacks incessantly; The popularity of fried, salt baked and other processed foods; …… These factors combined, It is difficult to think that you are not fat. Obesity is the intimate partner of hypertension. The incidence rate of hypertension in obese people is 2-6 times that of normal weight people. The weight loss of hypertension people is 5-10kg. Systolic blood pressure can be reduced by 5 ~ 20 mmHg. Therefore, Weight control, Limit excessive calorie intake, It has far-reaching significance for people with hypertension and hypertension [reserve army]. Eating less and exercising more is the king of weight loss. Some people say: We do not advocate this practice. Because it is not that the less calories, the faster you lose weight. Long-term low-calorie diet, because can’t meet the basic calorie needs of the human body, smart body will take the initiative to reduce the body energy consumption level. Not only weight loss effect is not obvious, but also easy to rebound after normal diet. In addition, excessive protein intake will increase kidney burden. Therefore, if you want to lose weight, you cannot be lazy, and you must exercise! Good eating habits for your reference regular meals, eating rules; A low-fat, low-salt diet; Eat attentively and should not talk too much. Don’t eat too fast, gastrointestinal fullness takes time, eating too fast is easy to eat too much; Have a clear idea of the staple food intake for each meal. To ensure full intake of protein, fish, eggs and bean products are good sources of protein. Eat more vegetables, Appropriate amount of fruit, Ensure adequate vitamins and minerals. Balanced nutrition and skillful lowering of blood pressure Everything has two sides. Too much is too much. When someone hears [light diet, Low salt and low fat], As soon as I grind my teeth and stamp my feet, Start to be a vegetarian directly. But many of these vegetarian friends, Not only is blood pressure not well controlled, He also got into dyspepsia, memory decline, anemia and other problems. Among the dietary precautions for hypertension patients, Balanced nutrition is also very important. Protein: Keep your blood vessels young. A 60 kg adult, 60 to 70 grams of protein are needed a day. Protein is the main component of various organs and tissues of the body. Some hypertensive friends do not have enough protein intake, Blood pressure rises instead, It may be the reason why the elasticity of blood vessels has deteriorated. Some studies have found that Plant proteins help lower blood pressure, However, animal protein seems to be of little help to the drop of blood pressure. Therefore, when choosing the source of protein, Most doctors recommend vegetable protein and foods such as fish and eggs (but for patients with renal insufficiency, vegetable protein may increase kidney burden and fish and eggs need to be considered more). Dietary fiber: Removing harmful substances and taking in appropriate amount of dietary fiber can help gastrointestinal peristalsis and promote food digestion and absorption; Due to its strong water absorption, when the human body ingests excess nutrition, it can bring excess nutrition out of the body. The huge adsorption capacity can bring many harmful, toxic and carcinogenic substances out of the body. During the adsorption process, some excess salt will also be taken away, which virtually reduces the influence of sodium salt on blood pressure. Smooth defecation, avoiding blood pressure rise caused by constipation; Dietary fiber can slow down the absorption rate of glucose and cholesterol in diet, It helps to control blood sugar and cholesterol levels. Vitamins: A good helper for nutrition and efficiency, the intake of vegetables and fruits, It helps to reduce blood pressure. Generally speaking, The vitamin content in dark vegetables such as red, yellow, green and purple exceeds that in light vegetables and common fruits. The vitamin C content in blueberries and kiwifruits in fruits is no less than that in vegetables. In addition, Among the fruits that are often eaten, The content of fruit acid, pectin and citric acid is higher than that of vegetables, To lower cholesterol, Prevent atherosclerosis, It also plays a role in promoting cardiovascular health. It should be noted that If the cooking temperature is too high or the heating time is too long, It will destroy vitamin C. And all kinds of vitamin tablets popular on the market, It is not as economical as eating vegetables and fruits. Potassium and calcium: The natural decompression element potassium ion can dilate blood vessels, Reduce peripheral vascular resistance, It also protects blood vessels, The arterial wall subjected to [high pressure blood flow] is not prone to mechanical damage, It can reduce the incidence of cardiovascular and cerebrovascular events such as hypertension friend stroke. Epidemiological data show that: People who consume less than 300 milligrams of calcium a day, The incidence of hypertension is 2-3 times that of people who consume more than 1200 milligrams of calcium per day. There are also reports that friends with hypertension will lower their blood pressure to some extent after taking calcium tablets. The most suitable calcium supplement is milk and dairy products. Drinking 250 milliliters of milk every day can supplement nearly 300 milligrams of calcium. In addition, more sun exposure can also help supplement calcium. Drink a glass of milk, bask in the sun, and easily lower blood pressure. Why not? Celery mixed with tofu, chicken stewed with mushrooms, agaric scrambled eggs, wax gourd crucian carp soup, garlic sprouts fried lean meat, corn and yam porridge… is it greedy just by name? In fact, these dishes are for friends with hypertension, They are all good choices. I hope that friends with hypertension can develop good eating habits and control their blood pressure according to this [doctor’s advice] on diet. Don’t underestimate the importance of diet. To a certain extent, hypertension is the disease of [eating out], so, of course, you can also find ways to control it by changing your eating habits.
