Healthy diet for patients with hypertension
Hypertension has become a common disease in modern society. It affects an estimated 1.3 billion worldwide, killing approximately 10 million people every year.
High blood pressure causes chronic and persistent damage to organs such as the heart, brain, and kidneys. Severe hypertension can cause stroke, myocardial infarction, etc.
Therefore, in daily life, we must develop reasonable living habits, among which a reasonable diet can not only prevent the occurrence of hypertension, but also lower blood pressure and reduce complications. Therefore, some eating habits are provided here for reference.
Reduce sodium salt intake
Studies have found that salt intake is proportional to high blood pressure, that is, high salt intake can cause high blood pressure, and a low-salt diet can lower blood pressure.
Salt restriction is definitely beneficial to patients with hypertension. The World Health Organization recommends that the daily salt intake per person should be less than 6 grams, including salty foods such as salt, monosodium glutamate, soy sauce, and pickled products.
Control the total amount of salt intake per day, which can be controlled by some limiting utensils. Reduce sodium intake while reducing salt, such as monosodium glutamate.
The main component of MSG is sodium glutamate, which will decompose into glutamate and sodium ions in the body, which is equivalent to “salt”. You can use lemon juice, spices, etc. to improve the dishes instead. Don’t ignore your health because of the taste of the dishes.
Vinegar has the effects of helping to lower blood pressure and lipids, prevent arteriosclerosis, moisturize the skin, and resist aging. You can put a little vinegar to help yourself adapt. Reduce the intake of pickled vegetables, pickles and foods containing “invisible salt”.
Reduce the intake of "three highs"
High-fat, high-protein, and high-calorie foods are referred to as “three highs” foods. Studies have shown that “three highs” are closely related to the occurrence and development of hypertension. Usually, you should reduce the intake of animal fat, eat less fat, lard and animal offal, and use vegetable oil for cooking. The daily intake of oil (including animal oil and vegetable oil) should not exceed 50g.
You can eat more high-quality fish protein such as marine fish. It is recommended to eat 2 to 3 times a week, which is beneficial to lower cholesterol. You can also choose a small amount of high-quality protein such as chicken, egg white, and lean pork. In addition, you should eat more green vegetables and fresh fruits.
Eat less high-calorie fast food, instant noodles and canned food, etc., and eat more high-fiber food, coarse and fine food, and promote the consumption of corn, millet, oats, brown rice, whole wheat, and eat less sugar and sweets.
Eat foods rich in potassium, calcium and magnesium
Limiting salt and supplementing potassium is more effective in preventing and treating hypertension and stroke than simply limiting salt. Foods rich in calcium and magnesium are also beneficial to blood pressure control.
Foods rich in potassium include kelp, seaweed, fungus, yam, potato, fish, tomato, mushroom, black dates, beans, almonds, walnuts, potatoes, peanuts, bamboo shoots, fish, lean meat, poultry, root vegetables such as amaranth, rapeseed and green onions, and fruits such as bananas, peaches, oranges, etc.
The first calcium-containing food is dairy products. In addition, sunflower seeds, soybeans, peanuts, walnuts, fish and shrimp, red dates, kelp, seaweed, etc. are also very important.
Foods rich in magnesium include soy products, millet, fish, buckwheat noodles, nuts, green leafy vegetables, peanut butter and yogurt, etc.
Patients with hypertension should maintain a calm attitude, face the disease positively, pay more attention to dietary taboos, and exercise appropriately. I believe this will benefit their health.
How can patients with hypertension better control their blood pressure? Click here if you want to know more about it.