Hypertension is a problem for many middle-aged and elderly people, and the affected ethnic groups also show signs of rejuvenation. Recently, fairy tale magnate Zheng Yuanjie, who won by [losing weight], made a high-profile announcement of his success in reducing blood pressure and generously shared his experience in reducing blood pressure with everyone. Let’s take a look at his secret of success is what.
When you gain weight, your blood pressure will also rise.
This is not discrimination against [rich] people, but the fact is that overweight people are more likely to suffer from hypertension than their weight-standard peers.
However, there is no need to be pessimistic. As long as you actively control your weight like the fairy tale king, even if you only reduce 5 kilograms, it will be of great help to control your blood pressure.
Am I fat?
In addition to looking in the mirror, to judge more objectively whether we are fat or not, it is better to calculate, body mass index (BMI) and waist circumference.
Body mass index (BMI) is the square of weight divided by height, and the formula is BMI = weight (kg)/height (square of meters).
- BMI < 18.5, lean BMI 18.5 ~ 23.9, normal BMI 24 ~ 27.9, overweight BMI ≥ 28, obesity
However, this result is sometimes not accurate. For example, some people who have been exercising for a long time have relatively developed muscles and may be heavy, but they are not fat. There are also some people who have less muscle and low weight but their actual fat content exceeds the standard, which is what we call “fat deficiency”.
Therefore, reference should also be made to waist circumference. The overweight standards for adult men and women are 85 cm and 80 cm respectively.
Refer to the following table:
Fairy Tale King’s Secret of Weight Loss-Double S Diet
Double S refers to vegetables and potatoes, with the emphasis on eating as many vegetables as possible and using potatoes as staple food.
There are many kinds of vegetables.
- Leafy vegetables: spinach, cabbage heart, carrot melon and fruit: cucumber, towel gourd, zucchini and other eggplant fruits: tomato, eggplant, vegetable pepper pods: red beans, green beans, beans, cowpea edible fungi: mushroom, agaric, dictyophora rhizome: sweet potato, potato, yam, taro
Potato belongs to root vegetables, Most of them have high starch content, It can replace white rice and refined pasta as carbohydrate sources to provide energy for the body. Moreover, the ingredients themselves are rich in fiber and nutrients, which have higher nutritional value than refined rice and flour. For example, sweet potatoes, potatoes, yams, taro potatoes, lotus roots, pumpkins and other vegetables can be used as staple foods.
The Secret of Losing Weight in Double S Diet
We all know that vegetables (including potatoes) are rich in dietary fiber. Fiber is also a kind of carbohydrate in terms of chemical structure, but because it cannot be digested and absorbed by the human body, it is equivalent to feeling full after eating, but it has no calories. It can effectively reduce the intake of calories.
In addition to helping to lose weight, some studies have found that some nutrients contained in vegetables have antihypertensive effects, such as:
- Potassium: Sodium in diet will increase blood drugs, and potassium can offset part of the effect of sodium. Magnesium: Reduce vasoconstriction through various ways; Polyphenols: Especially flavonoids, improve the function of endothelial cells that control blood pressure and inhibit vasoconstriction.
These nutrients are especially abundant in green leafy vegetables.
How to eat is more important than [eating what]
Healthy cooking methods are more important than choosing healthy ingredients. The main points are as follows:
Ensure that there are vegetables for lunch and dinner, especially green leafy vegetables. The cooking method is best to be scalded with clear water, which can achieve less oil and salt.
If you feel that the taste is weak, match it with salt-free or low-salt dipping sauce, such as clear hot lettuce with sesame paste.
If you like to eat raw vegetables and the ingredients are at ease, it is a very good choice to consider all kinds of vegetable salads, and be careful not to add too much salad dressing.
The staple food is baked sweet potato, yam brown rice porridge, fried potato and vegetable cakes with less oil instead of white rice, steamed bread and white noodles.
For those who like desserts, choose desserts with vegetables as raw materials, such as lotus seed and tremella soup, lily and mung bean paste, red bean sweet soup, etc. Be careful not to be too sweet and not too much.
Snack choices include small tomatoes, cucumbers, boiled green beans, etc.
Exercise is also crucial
More exercise means more calorie consumption. There is no need to require everyone to run marathons or become athletes.
As long as you guarantee 30 minutes a day, even low-intensity exercise (walking, etc.) is helpful. Walking with family members can enhance feelings more than everyone sitting on the sofa watching TV.
Fairy Tale King uses this method to achieve the health goal of losing weight and lowering blood pressure. If your blood pressure is only slightly increased (less than 160/100 mmHg), maybe this will reduce your blood pressure to normal, start to act!