Older people are more prone to diseases such as hypertension, diabetes, and hyperlipidemia due to their age and physiological decline. This often leads to symptoms such as dizziness, which can inconvenience the lives of elderly friends. Therefore, in order to prevent high blood pressure, hypertensive patients should not only control their weight, but also exercise regularly, quit smoking and drinking, and most importantly, pay attention to their diet.
(1) The diet should be light and delicious
Excessive greasy food is difficult to digest and absorb, which is not suitable for the digestive characteristics of the elderly. It is also not conducive to the prevention and treatment of cardiovascular diseases in the elderly.
(2) Drink enough water
The water content in the body of the elderly gradually decreases. If they don't drink enough water, it can increase blood viscosity, which can easily lead to thrombosis, heart and brain diseases, and affect kidney excretion. The daily water intake for the elderly should be above 1500 milliliters.
(3) Reasonable cooking
To adapt to the dental condition and reduced digestive function of the elderly, food should be soft and tender. Cooking methods such as boiling, stewing, simmering, and steaming should be used more often, and frying should be minimized. Pay attention to the sensory characteristics of food such as color, fragrance, taste, and shape, and cater to dietary habits to stimulate appetite.
(4) Vegetables and fruits are essential
Eat more foods that have a cholesterol-lowering effect, such as onions, mushrooms, black fungus, as well as seaweed and other marine plants. This has a certain effect on preventing atherosclerosis and reducing cerebrovascular accidents. Vegetables and fruits should be included in the daily diet to ensure the supply of vitamins, minerals, and dietary fiber, which are beneficial for preventing constipation and cardiovascular diseases. Moderate use of ginseng, Polygonatum sibiricum, longan, Chinese yam, and other drugs and foods with definite anti-aging effects can be made into medicated meals for consumption.
(5) Eat in moderation
Avoid overeating, especially at dinner, as overeating can cause the diaphragm to rise, affecting myocardial blood supply, and is a risk factor for myocardial infarction. Avoid excessive alcohol consumption. Moderate alcohol consumption can promote blood circulation and have the effect of prolonging life, but excessive alcohol consumption is harmful. Control the excessive consumption of certain foods, such as fatty meat, pure sugar foods, and high-cholesterol foods. Control the intake of high-energy foods such as staple food, fat, and sugar. Overweight or obese individuals should pay attention to limiting the intake of high-energy foods. Maintaining a standard body weight is most ideal for the elderly.
(6) Diversify food choices
This is a necessary condition to ensure a balanced diet. Food diversity means paying attention to food selection, rational combination of main and side dishes, and considering both coarse and fine foods. Do not develop preferences or aversions to certain foods. Do not be picky or avoid certain foods. Only in this way can nutrition be reasonable and comprehensive.
(7) Eat small meals frequently
In addition to ensuring three regular meals a day, the elderly can supplement with snacks, milk, beverages, etc. in the morning, between meals, or before bed to adapt to their reduced liver glycogen reserve and decreased digestion and absorption capacity. The quantity should not be too large to ensure that the total daily calorie intake is not exceeded.
(8) Ensure intake of high-quality protein
On the premise of a reasonable diet, the elderly should pay special attention to ensuring a certain amount of high-quality protein intake every day, such as lean meat, milk, eggs, fish, and various soy products.
(9) Reduce salt intake
Food should not be too salty. Excessive salt intake is a risk factor for cardiovascular diseases such as hypertension. For example, the salt intake of residents in northern Japan is as high as 25 grams, and the incidence of hypertension is as high as 40%. Epidemiological survey data from many regions have shown a positive correlation between the incidence of hypertension and salt sales.
(10) Quit smoking, limit alcohol consumption, and maintain a reasonable schedule
Smoking and alcohol consumption are harmful to the body, especially for the elderly. They should quit smoking and limit alcohol consumption. Adequate sleep, moderate entertainment, and a rich cultural life should be ensured to maintain a calm mood and abundant energy, which is also necessary for ensuring reasonable nutrition for the elderly.
