Healthy Wintering Program
Hypertension diet: scientific nutrition, prevention and control.
Hypertension is a common chronic disease that affects the health of hundreds of millions of people worldwide. For people with high blood pressure, diet is an important part of disease control and prevention. In recent years, with people's attention to health, diet for high blood pressure has also become the focus of attention. This article will introduce the core content of the hypertension diet in detail to help you better prevent and control hypertension.
First, the staple food increases coarse grains.
Staple foods are the body's main source of energy**, but long-term high intake of fine grains may lead to elevated blood sugar, increasing the risk of obesity and cardiovascular disease. Therefore, patients with hypertension should appropriately increase the intake of coarse grains, such as whole grains, miscellaneous legumes, etc. These foods are rich in dietary fiber, vitamins, and minerals, which help control blood sugar and blood lipids, and lower blood pressure. The recommended daily intake of whole grains and legumes is 50,150 grams, potatoes are 50,100 grams, and coarse grains account for 1 3 1 2 of the total staple food.
2. Vegetables and fruits are indispensable.
Vegetables and fruits are important for vitamins, minerals, dietary fiber and phytochemicals**, which are very important for improving immunity, reducing body weight, preventing three highs and cardiovascular and cerebrovascular diseases. Patients with high blood pressure should increase the intake of vegetables and fruits, and the daily intake of vegetables is 300,500 grams, of which dark vegetables account for more than half;The daily fruit intake is 200,350 grams. In addition, fruit juice is not a substitute for fruit and should be consumed directly.
3. Low-fat milk and soy products are indispensable.
Dairy products are rich in high-quality protein and calcium, and the utilization rate is very high, and the recommended daily intake of 300 500 grams of low-fat dairy products is recommended. At the same time, soybeans are rich in high-quality protein, fatty acids, vitamins and dietary fiber, and it is recommended to consume soy products at least three or four times a week. These foods help lower blood lipids, control weight, prevent osteoporosis, etc.
Fourth, meat and eggs should be chosen.
Meat is important for the body's protein**, but excessive intake of high-fat, high-cholesterol meats such as fatty meats and organ meats can lead to obesity and cardiovascular disease. Therefore, patients with high blood pressure should focus on lean meat, 1 2 taels a day, not too much. In addition, fish and other aquatic products are rich in unsaturated fatty acids, which can help reduce blood lipids and prevent cardiovascular diseases, so it is recommended to consume fish at least twice a week. At the same time, eggs are also important for high-quality protein**, but egg yolks have a high cholesterol content, so it is recommended to consume no more than one egg a day.
5. Low salt, low oil, low sugar and low trans fatty acids.
Salt is one of the important risk factors for high blood pressure, and reducing salt intake can help lower blood pressure. It is recommended that the daily salt intake should not exceed 5 grams. At the same time, cooking oil should also be controlled within 25 to 30 grams per day to reduce fat intake. In addition, excessive sugar intake may also lead to health problems such as obesity and diabetes, so it is recommended to keep the daily sugar intake to less than 25 grams. Trans fatty acids are also one of the unhealthy types of fats, and excessive intake may increase the risk of cardiovascular disease, so it is recommended to avoid foods containing trans fatty acids as much as possible.
6. Diversify food.
A varied diet helps the body get a variety of nutrients it needs. Patients with high blood pressure should include cereals and potatoes, vegetables and fruits, poultry, aquatic products, eggs, milk, soybeans, nuts and other comprehensive foods in three meals a day. It is recommended that each person consume at least 12 or more foods per day and 25 foods per week. This ensures that the body receives enough nutrients to maintain healthy physiological functions.
In short, hypertension diet is a comprehensive process, which requires scientific nutrition matching and control from multiple aspects. By following the above six recommendations, hypertensive patients can better control their blood pressure and prevent the occurrence and progression of cardiovascular diseases. At the same time, we should also pay attention to maintaining a good Xi habits and psychological state, and carry out comprehensive management in combination with the doctor's advice and suggestions to better maintain physical health.