Remember these three principles of a hypertension diet and never need to look at other dietary remedies again
High blood pressure has become one of the most common chronic diseases in our lives. Most hypertensive patients are closely related to their daily dietary habits. In addition to adhering to medication, hypertensive patients also need to pay attention to their diet.
For people with high blood pressure, many can immediately say, "low salt, low fat!" and "eat light!"
In fact, the dietary principles for hypertensive patients can be summarized into three "three" principles.
Remember these three principles of a hypertension diet and never need to look at other dietary remedies again
"Three more" principle: More potassium, more calcium, more protein
Potassium and calcium are natural elements for lowering blood pressure. The dietary structure of the Chinese population is generally "high sodium, low potassium, low calcium," which is very unfavorable for blood pressure control. Protein is an essential nutrient for maintaining our body functions.
Remember these three principles of a hypertension diet and never need to look at other dietary remedies again. Which foods meet the "three more" principle?
1. Rich in potassium: Fresh vegetables, fruits, mushrooms
Rich in potassium, beneficial for blood pressure reduction, and also rich in dietary fiber, which is very beneficial for controlling blood lipids.
2. Rich in calcium: Low-fat, skimmed dairy products
Milk not only contains abundant protein, but also rich in calcium. Hypertensive patients are advised to choose low-fat, skimmed dairy products.
3. High-quality protein
Such as egg white, fish, skinless poultry, lean meat, soy products, etc.
Remember these three principles of a hypertension diet and never need to look at other dietary remedies again
"Three less" principle: Less sodium, less sugar, less fat
A high-sodium diet is very detrimental to blood pressure control. The main sources of sodium in the diet are salt and various high-sodium seasonings. Reducing salt intake is the fundamental way to control blood pressure.
Excessive sugar intake can lead to obesity and other problems, which is very detrimental to blood pressure control and cardiovascular health. Excessive intake of free sugars can also increase the risk of diabetes.
To achieve the "three less" principle, which foods should be eaten less?
1. These foods are high in sodium
Pickles, salted fish, cured meat, ham, roast duck, braised meat, and other pickled and smoked foods are mostly salty in taste and high in sodium content, so they should be eaten less. When cooking, besides salt, sauces, oyster sauce, sweet bean sauce, and other high-sodium seasonings should also be used sparingly.
2. These foods are high in fat
Various delicious fish soup, chicken soup, and bone soup actually have high salt and fat content, so they should be consumed sparingly.
Fatty meat, animal organs, fried foods, crab roe, fish roe, and other high-fat and high-cholesterol foods should be eaten less.
3. These foods are high in sugar
Crispy pastries, various flavors of sandwich cookies, etc., may also contain ingredients such as artificial butter and hydrogenated vegetable oil, which may contain trans fatty acids, so they should be eaten less.
Remember these three principles of a hypertension diet and never need to look at other dietary remedies again
"Three avoidances" principle: Avoid alcohol, avoid spicy foods, avoid strong tea
1. Avoid alcohol
Long-term excessive drinking is a risk factor for hypertension and cardiovascular diseases. Alcohol consumption can also counteract the effects of antihypertensive drugs, making it difficult to control blood pressure. Quitting alcohol can not only lower blood pressure but also enhance the efficacy of antihypertensive medications.
If you must drink alcohol, it should be limited. The alcohol intake for men should not exceed 25 grams, half for women, and pregnant women should not drink alcohol. 25 grams of alcohol is equivalent to 25-50 mL of liquor, 100-150 mL of wine, or 250-500 mL of beer.
2. Avoid spicy foods
Spicy and refined foods can cause dry and difficult-to-pass stools, leading to constipation. When patients with hypertension have a bowel movement, it can increase abdominal pressure and cause a sudden increase in blood pressure, which can induce cerebral hemorrhage. Therefore, hypertensive patients should avoid spicy and refined foods.
3. Avoid strong tea
Hypertensive patients should avoid drinking strong tea, especially strong and intense black tea. This is because black tea contains the highest amount of theophylline, which can cause excitement, restlessness, insomnia, palpitations, and other discomfort, leading to an increase in blood pressure. However, drinking light green tea is beneficial for the treatment of hypertension.
