You can't get fat during the Spring Festival
Hypertension, a common cardiovascular disease, has become a public health concern worldwide. According to the World Health Organization, the number of patients with hypertension continues to rise worldwide, posing a serious threat to human health. In China, the incidence of hypertension is also increasing year by year, according to statistics, the prevalence of hypertension in adults has exceeded 20%. In the face of this grim situation, we need to pay attention to the prevention and treatment of hypertension, especially dietary conditioning. Today, let's take a look at the dietary guidelines for high blood pressure and learn how to stay away from four foods that are harmful to your health, so as to start a healthy life.
1. Dietary guidelines for high blood pressure: four foods to stay away from.
1.High-salt foods.
Salt is the number one enemy of people with high blood pressure. Consuming too much salt will lead to a high concentration of sodium ions in the body, causing an imbalance in water and sodium metabolism and increasing blood pressure. Therefore, patients with high blood pressure should try to avoid eating high-salt foods, such as pickled products, instant noodles, potato chips, etc. The World Health Organization recommends that adults should not consume more than 6 grams of salt per day.
2.High-fat foods.
High-fat foods can easily lead to weight gain, increase the burden on the heart, and increase blood pressure. In addition, high-fat foods can also promote the deposition of cholesterol in the walls of blood vessels, forming atherosclerosis, which further aggravates high blood pressure. Patients should try to avoid high-fat foods such as fried foods, cheese, butter, etc.
3.High-sugar foods.
Studies have shown that there is an association between a diet high in sugar and high blood pressure. Consuming too much sugar can lead to an increase in blood sugar, which leads to an increase in insulin secretion, which in turn increases blood pressure. Therefore, patients with high blood pressure should try to avoid eating high-sugar foods, such as candy, sweet drinks, cakes, etc.
4.Caffeinated drinks.
Caffeine has a heart-stimulating effect, and excessive caffeine intake can lead to an increase in blood pressure. According to statistics, drinking more than 3 cups of coffee per day increases the risk of hypertension by 10%. Therefore, patients with high blood pressure should try to avoid drinking caffeinated beverages such as coffee and tea.
2. Healthy living starts now.
In order to stay away from high blood pressure, in addition to following dietary guidelines and staying away from four foods that are harmful to health, you also need to develop good lifestyle habits from now on.
1.Eat a reasonable diet.
Patients with high blood pressure should follow the principle of low-salt, low-fat, low-sugar, and high-fiber diet, eat more fresh vegetables, fruits, and whole grains, and consume high-quality proteins in moderation, such as fish, chicken, tofu, etc.
2.Exercise regularly.
Moderate exercise can help lower blood pressure and improve cardiovascular function. Patients with high blood pressure should do at least moderate-intensity aerobic exercise every week, such as walking, jogging, swimming, etc., for at least 30 minutes each exercise.
3.Quit smoking and limit alcohol.
Both smoking and drinking alcohol can have adverse effects on blood pressure. Smoking causes blood vessels to constrict, increasing blood pressure; Drinking too much alcohol can put more strain on the heart and cause blood pressure to rise. Therefore, patients with high blood pressure should resolutely quit smoking and limit alcohol.
4.Maintain a good mindset.
Long-term mental stress and mood swings can affect blood pressure. Patients with high blood pressure should learn to adjust their mentality, maintain an optimistic and positive mood, and avoid excessive excitement and anxiety.
5.Monitor your blood pressure regularly.
Keeping abreast of your blood pressure status will help you adjust your plan and control your condition. Patients with high blood pressure should monitor their blood pressure regularly and see a doctor if there is any abnormality.
Summary: The Dietary Guidelines for High Blood Pressure point us in the direction to stay away from the four foods that are harmful to health, develop good lifestyle habits, and from now on, take responsibility for your own health. Let's work together to defeat hypertension and live a healthy life.
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