Nowadays, more and more people suffer from high blood pressure. High blood pressure has caused many friends to worry, and now that high blood pressure is developing towards a younger age, this has attracted the attention of many friends. Guo Lina, a nutritionist at Guangdong Provincial Hospital, suggested that to control high blood pressure, we must start from changing dietary habits.

Mildly hypertensive people may have no symptoms, but progress year by year, or only minor symptoms are easily overlooked; long-term effects can cause damage to the target organs (heart, brain, kidneys) or blood vessels (ocular fundus, lower extremity arteries). Stroke, heart, kidney insufficiency or failure, endangering the lives of patients; can also cause blind bleeding caused by inflammation, lower limbs vascular lesions affect the quality of life.

In terms of factors affecting hypertension, lifestyles such as smoking and drinking, unreasonable diet, and lack of exercise accounted for 50%, genetic inheritance accounted for 20%, environmental factors accounted for 20%, and others accounted for 10%. Guo Lina pointed out that unreasonable diets mainly include eating too much salt (taking too much sodium), drinking too much alcohol (especially spirits), high intake of animal fat, and long-term high-energy intake, leading to overweight and obesity. Therefore, experts recommend that the correct dietary habits should be low-salt, low-fat diets, eating habits, avoiding hunger, overeating, overeating, and quitting alcohol. For high blood pressure dieting strategies, let's listen to expert advice!

How much salt should be taken into high blood pressure?

Epidemiological investigation of hypertension confirmed that the blood pressure level of the population and the prevalence of hypertension are closely related to the intake of the test. Hypertension and obesity are more sensitive to salt than blood pressure. Therefore, it is recommended that no daily intake of salt in hypertensive patients should be less than 5 grams.

Principle: A family of three takes the total amount of salt intake every day, and the dosage is measured. Each meal is put into the dishes according to the amount. 5 grams of salt per person includes the amount of salt in soy sauce and other foods.

If the family is a light diet, the standard is less than 5 grams salt/person/day, and the three are less than 15 grams/day. Use 6 grams of salt spoon to measure no more than 15 grams of salt in salt cans to cook a reasonable amount of food for a family of three.

If some members are light diets, first cook the dishes according to a light diet. For those who have a heavy taste, the lighter diets can be given a portion of them first, and the remaining portions can be seasoned with salt.

If sugar is used during cooking, it will mask the salty taste. Therefore, it is not possible to judge whether the salt is excessive or not by simply tasting. The measuring tool should be used more accurately. When cooking dishes, do not use mouth-watering taste. When the taste is savory, the amount of salt has greatly exceeded the standard. To insist on using salt quantitatively, do not taste salt.

How to resist hyperlipidemia?

Hypertensive patients are often complicated by hyperlipidemia, and dietary therapy is the key to the treatment of hyperlipidemia. Dietary therapy must first be performed before taking any medications.

Principle: Low fat, low cholesterol, high dietary fiber, adequate protein, moderate carbohydrate diet.

Dietary factors that affect cholesterol increase are cholesterol and saturated fatty acids. Saturated fatty acids have the effect of raising blood lipids and cholesterol, as well as promoting platelet aggregation, making it easier to form thrombi. WHO recommends that no more than 300 mg of cholesterol be consumed per person per day, and no more than 200 mg of sensitive individuals.

The right amount of carbohydrates, intake of excessive carbohydrates in the body easily converted to triglycerides. Limit the intake of sugar, especially monosaccharides, disaccharides, such as glucose, maltose, sucrose and so on.

How to low-fat diet?

Principle: Every day, the total amount of oil is taken into account and the dosage is measured. Each meal is cooked according to the amount. The recommended intake of cooking oil per day for hypertensive patients should not exceed 25 grams, and patients with hyperlipidemia should be controlled within 20 grams.

If the family is a light diet, according to the standard of 25 grams of oil/person/day, three people 75 grams/day of oil, 75 grams of edible oil in the limited oil pot, the amount of cooking a family of three Dishes.

If some members are light diets, first cook the dishes according to a light diet. For those who are heavy in taste, the lighter diet can be used to make a portion of the diet first, and the remaining portion can be seasoned properly.

How to increase potassium intake?

Green vegetables in fresh vegetables, beans and roots contain more potassium, fruits such as bananas, apricots, oranges rich in potassium. Normal people should eat 400-500 grams of vegetables and a certain amount of fruit daily.

How to increase calcium intake?

Milk is rich in calcium, providing more than 100 mg of calcium per 100 grams of milk, so drinking milk is worth advocating. Beans, sesame and kale, cauliflower, etc. also contain more calcium.

Food choice should eat more blood pressure and lipid-lowering food

Antihypertensive foods include celery, wolfberry, cucumber, edible fungus, kelp, and bananas. The lipid-lowering foods include hawthorn, shiitake mushrooms, black fungus, garlic, onions, and marine fish.

Taboo food

Salty, pickled, salted fish, bacon, mustard, pickled products, shellfish, shrimp, preserved eggs, green leafy vegetables with high sodium (such as copper, rape, etc.); desserts, sugar water, glucose, monosaccharides, sucrose, etc. ; High-fat, high-cholesterol foods: fried, animal fat, egg yolk, viscera, fat, shellfish, cuttlefish, squid, brain, etc.; tobacco and alcohol, strong tea, coffee and spicy spicy food.

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