7 Small Dietary Recommendations,
help you to lower blood Pressure Smoothly
During this time, Deyun’s 33-year-old comic actor Wu Hechen’s
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controversy, and no matter whether this crowdfunding event is right or wrong,
hemorrhagic stroke occurs from a young age. This kind of health problem is
enough to arouse the vigilance of all of us. blood Pressure
Therefore, regardless of young people or middle-aged people, the
problem of high blood pressure must be given full attention. It is very
important to control blood pressure.
Control of
high blood pressure requires medication in most cases, but intervention and
adjustment in life are essential. And many young friends, the high blood
pressure, is also closely related to the long-term adverse lifestyle habits.
For young and middle-aged hypertension, especially in the case
of marginal hypertension, simple low blood pressure, and mild hypotension, many
times, if the lifestyle intervention is adjusted, it often has a good effect on
blood pressure regulation.
Today, we will focus on the health and diet problems of
hypertensive patients.
For hypertensive patients, it is an important aspect of the
adjustment of high blood pressure to be able to change the original poor diet
structure and diet and adhere to a healthy and good diet. For healthy
eating of hypertensive patients, we have the following recommendations:
Diet control salt is very important
This is an important
aspect of high blood pressure diet control. In the well-known DASH
(Dietary Approaches to Stop Hypertensio diet), it is recommended that the daily
intake of salt should not exceed 6g, and the European Society of Cardiology and
Hypertension Association's new edition of the guidelines for hypertension
management.
It is recommended that
the daily intake of salt in hypertensive patients does not exceed
5g. Whether it is 5g or 6g salt, eating lighter and reducing sodium intake
is an important aspect of diet control to lower blood pressure. For
salt-sensitive hypertensive patients, reducing salt intake is more effective in
controlling blood pressure.
An important
aspect. For salt control in patients with hypertension, it is one aspect
to use less salt when cooking. At the same time, attention should also be paid
to the intake of stealth sodium in condiments, snacks and processed foods.blood Pressure
Eat more vegetables and fruits
It is
recommended to eat more fruits and vegetables, and fresh, less processed fruits
and vegetables are directly eaten better. The intake of vegetables and
fruits should be diversified. The selection of fruits and fruits in a variety
of colors is a good way to ensure comprehensive nutrition.
Purple eggplant, onions, orange carrots, green broccoli,
spinach, white cabbage, White radish..., all kinds of ingredients are used
together to ensure the intake of potassium, various vitamins and various
water-soluble dietary fiber, which is beneficial not only for the control of
hypertension, but also for anti-oxidation, slowing down aging and reducing
cardiovascular and cerebrovascular diseases.
Meat intake is stressful
Meat
contains high-quality protein and other nutrients required by humans. It is
generally recommended to use white meat, that is, peeled poultry and fish
instead of red meat (ie, pork, beef and mutton).
The meat can be processed by boiling, stewing, etc. The way is
better than frying, barbecue, etc.; deep sea fish is rich in omega 3
unsaturated fatty acids, which is beneficial to the lipid metabolism of the
intestine. It may be eaten 1 or 2 times a week.
Milk selection skim milk
For
patients with high blood pressure, milk can provide rich calcium and vitamin D,
and can also add protein to the body, which is a good food.
Lactose intolerance friends, you can choose skim yogurt, zero
lactose soothing milk, etc., and in the selection of pure milk, skim milk is
better. If you really don't like to drink milk, you can pay attention to
calcium and vitamin D supplements in other aspects.
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Daily oil selection is good
In our
daily life, we have a choice of cooking oil. We recommend a variety of
non-hydrogenated vegetable oils. Olive oil is a good choice, but peanut oil,
rapeseed oil, corn oil, etc.,
which are more common in our daily life, It is also a good value
for money, coconut oil, palm oil, lard, butter and other animal fats, saturated
fatty acid content is relatively high, should be restricted to eat; try to
contact less fried and baked foods rich in trans fatty acids, these unhealthy
Lipids are detrimental to blood pressure control and cardiovascular health.
Whole grains of rice
Compared
with the white rice that we often eat, the nutrition of the grains and whole
grains is more balanced, such as brown rice, whole wheat bread, cereals, etc.,
which are rich in B vitamins and also contain more nutritious ingredients. blood Pressure
In addition to contributing to blood pressure control, such
ingredients can also improve the proportion of miscellaneous grains and whole
grains in the staple food structure in terms of weight control and blood sugar
control.
Eating habits need to be adjusted
In addition
to dietary recommendations, it is also important to control the amount of
meals. Hypertensive patients, especially obese hypertensive patients, should
control their dietary intake, do not overeating, and do not hungry. blood Pressure
A regular, regular diet helps control and improve high blood
pressure. It also helps control weight, and weight control is also a very
beneficial aspect of lowering blood pressure.
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