Middle-aged men are not only the backbone of society but also the pillar of the family. However, middle-aged men are also in a "high-risk" age group, where various physiological functions begin to decline. On average, for every year that passes, there is a 1% decrease in immune function and endocrine function. The functions of internal organs such as the heart, lungs, and kidneys also gradually weaken unnoticed. Furthermore, factors such as busy work, high stress, and lack of physical activity make modern middle-aged men more prone to the "three highs": high blood pressure, high blood lipids, and high blood sugar.
High Blood Pressure: Pay Attention to Dietary Taboos
The occurrence of high blood pressure is determined by multiple factors and not a single cause. Numerous studies have shown that dietary structure has a significant impact on the occurrence and development of high blood pressure and stroke. Excessive consumption of sodium, excessive alcohol consumption, and excessive intake of fats in the diet can all cause blood pressure to rise. Research has also shown that people who frequently stay up late are more prone to high blood pressure and even stroke. As society continues to advance, competition becomes increasingly fierce, and people's pace of life becomes faster, leading to greater pressure in all aspects. This results in increased secretion of catecholamines in the body, which can cause blood vessel constriction, elevated blood pressure, and increased cardiac workload. The probability of developing high blood pressure is 2-4 times higher in obese individuals compared to those with normal weight, and obese individuals with high blood pressure are more likely to develop coronary heart disease than those with normal weight. In addition, smoking and excessive alcohol consumption can also lead to high blood pressure. Harmful substances in cigarette smoke can damage the arterial intima, leading to atherosclerosis and stimulating the sympathetic nervous system, causing constriction of small arteries and elevated blood pressure. The more alcohol consumed, the higher the blood pressure level. Long-term excessive alcohol consumption can also lead to refractory hypertension.
Nutritional Guidance for Men with High Blood Pressure
Diet should limit fat intake and reduce consumption of fatty meat, fried foods, animal organs, pastries, and sweets. Instead, consume more fresh fruits, vegetables, fish, mushrooms, and low-fat dairy products.
Carbohydrates
Recommended: rice, porridge, noodles, yam, and soft legumes
Avoid: sweet potatoes (gas-producing food), dried legumes, and strongly flavored biscuits
Protein
Recommended: low-fat foods (tender beef, lean pork, fish), eggs, milk and dairy products (whipping cream, yogurt, ice cream, cheese), soy products (tofu, soybean flour, shredded tofu, etc.)
Avoid: high-fat foods (fatty beef, pork belly, spare ribs, scaleless fish), processed meat products (sausages, etc.)
Fat
Recommended: vegetable oil, a small amount of butter, salad dressing
Avoid: animal fat, lard, bacon, oil-soaked sardines
Vitamins and Minerals
Recommended: vegetables (spinach, cabbage, carrots, tomatoes, lily bulbs, pumpkin, eggplant, cucumber, etc.), fruits (apples, peaches, oranges, pears, grapes, watermelon, etc.), seaweed, and mushrooms
Avoid: fibrous vegetables (bamboo shoots, corn), highly irritating vegetables (spicy vegetables such as mustard greens, onions, cilantro, etc.)
