There is a dietary pattern that can lower blood pressure, that is, DASH dietary pattern, which is recognized as one of the best dietary patterns in the world at present. What he means is a dietary pattern that can lower blood pressure, which was introduced by the United States and has been adopted by major hospitals in the United States.

If a person can stick to the DASH diet for life, it will help to prevent and control hypertension, that is to say, the DASH diet can prevent hypertension for normal people and control blood pressure for hypertensive patients. Hypertensive patients can see obvious effect if they persist for 2 weeks (systolic blood pressure decreases by 8~14mmHg). Besides lowering blood pressure, this diet can also reduce weight, reduce the risk of diabetes and stroke. More importantly, it is also the easiest dietary pattern to implement.

DASH diet plan suggests reducing the intake of sodium and fat, and increasing the intake of potassium, calcium, magnesium and other nutrients. You can take a look at this picture. This is the DASH diet plate.

Actually, it's not as complicated as expected. He divides food into eight categories, including whole grains, vegetables, fruits, skim milk or dairy products, fish and poultry, nuts and beans, fats, desserts and added sugar.

The figure also clearly indicates the portions of each kind of food: 6-8 portions of whole grains, 4-5 portions of vegetables, 4-5 portions of fruits, 2-3 portions of skim milk or dairy products, 4-5 portions of nuts and beans per week, less than 6 portions of fish, poultry and lean meat, less than 5 portions of desserts and added sugar per week, and 2-3 portions of oil per day. The portions of these foods are also determined according to different energy requirements.

From this table, we can see that DASH diet not only emphasizes low sodium, but also emphasizes various non-sodium factors, such as adequate vegetables and fruits, because vegetables and fruits are rich in potassium, calcium, magnesium, cellulose and other nutrients. Whole grains and their products can increase cellulose and reduce sugar and starch compared with refined grains; Low-fat or skim dairy products can reduce the intake of saturated fat, cholesterol and other ingredients, which are closely related to health;

Proper consumption of dried fish and poultry can increase the intake of high-quality protein and unsaturated fatty acids; At the same time, moderate control of sodium intake.

To sum up, three meals a day for hypertension should be as follows, and all kinds of foods will be colorful when exchanged!

Author Feng Li, Chief Physician, Clinical Nutritionist

Hypertension, hyperlipidemia and hyperglycemia are the "three highs" that people often say, and their harm to the body is gradual and systemic. Especially hypertension and hyperlipidemia, both morbidity and mortality have surpassed malignant tumors!

Hypertension and hyperlipidemia are not only risk factors for arteriosclerosis, but also closely related to each other. Both are more likely to occur in: obese people; Hobbies high-fat, high-salt, high-sugar diet, or hobbies of tobacco and alcohol; People with irregular life, great pressure and nervous spirit; Family history of hypertension or hyperlipidemia; Diabetic patients.

Many people think that hypertension and hyperlipidemia are related to obesity, as long as they don't eat too greasy food. As everyone knows, whether obese or not, there is the possibility of getting sick. In terms of diet, it is not as simple as eating less meat. Many foods are also "a good medicine".

Next, let's quickly follow Xiaoxin to see the dietary suggestions for hypertension and hyperlipidemia!

Diet for patients with hypertension and hyperlipidemia:

1. Carbohydrates:

Suitable foods: rice, porridge, soup, flour, taro and soft beans;

foods to avoid: sweet potatoes, dried beans, and strong biscuits.

2. protein:

Suitable foods: beef, lean pork, white meat fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese) and soybean products (tofu, natto, soybean powder, oily tofu);

foods to avoid: fatty foods (pork belly of cattle and pigs, pork ribs, tuna, etc.), processed products (such as sausages), animal offal, chicken skin, duck skin, shrimp skin, fish eggs and other foods with high cholesterol content.

3. Fats:

Suitable foods: vegetable oil, a little butter and salad dressing;

avoid food: animal oil, bacon.

4. Vitamins and minerals:

Suitable foods: vegetables (spinach, cabbage, carrot, tomato, lily root, pumpkin, eggplant and cucumber), fruits (apples, oranges, pears, grapes and watermelons), seaweed and fungi should be cooked before eating;

avoid food: vegetables with hard fiber (bamboo shoots and beans) and vegetables with strong irritation (onions, ginger, peppers, garlic, etc.).

5. Others:

Suitable food: light fragrant tea, yeast milk beverage;

foods to avoid: spices (pepper, curry powder), alcoholic beverages, salted foods, pickles and coffee.

6. Eat less peanuts, because they contain a lot of oil, but you can eat walnut meat, melon seeds and so on.

Attachment: low-salt and low-fat weekly diet

Friends with hypertension must also pay attention to the balance of nutrition in their diet, with reasonable collocation and structure. In addition, it is best to have a light diet and stay away from foods with heavy taste, high oil, high fat, high sugar and high salt.

Breakfast also needs to be full of nutrition and energy. One egg and one glass of milk are necessary. In addition, it can be accompanied by a proper amount of vegetables and fruits. The staple food is about 71~111g g. It is best to add coarse grains, miscellaneous beans and potatoes to the staple food, or potatoes can be used instead of the staple food. Friends who like pasta should try to choose pasta made of coarse grains, whole wheat and buckwheat noodles, so as to achieve the goal. Of course, if you can add a small amount of nuts, about 35g, so much the better. It can not only increase satiety and increase food diversity, but also supplement unsaturated fatty acids. Unsaturated fatty acids in nuts also have the effect of inhibiting cholesterol and fat, which is also good news for patients with hypertension.

Increase the proportion of coarse grains, miscellaneous beans and potatoes in the staple food in lunch and dinner. The dietary fiber rich in these foods can also inhibit the absorption of fat and cholesterol, and can also effectively control the postprandial blood sugar. Try to choose red lean meat and aquatic products, eat a small amount of fat and viscera, and diversify the types of vegetables (choose more vegetables rich in dietary fiber, such as celery, spinach and cruciferous vegetables). It should be mentioned here that attention should be paid to the intake of fruits. Fruits are rich in fructose, which, unlike glucose, will become neutral fat in the liver. Neutral fat will be transported out of the body by protein synthesized in the liver, but excessive fructose will inhibit the synthesis of protein, which may make neutral fat accumulate in the liver and cannot be excreted, thus increasing the blood lipid concentration, and may also induce fatty liver.

For patients with hypertension, diet can play a great role, because many bad eating habits can induce hypertension. Therefore, besides taking medicine, diet is another way to effectively reduce blood pressure. Therefore, it is very necessary to adjust the diet structure correctly. With the popularization of common sense of lowering blood pressure, people often see some recipes about diet for preventing and treating hypertension, but rarely teach them what to eat for three meals a day and what to pay attention to. Now I will introduce some points to you.

1. Eat some melons and yogurt for breakfast

"Eat like a nobleman for breakfast", which is absolutely true for patients with hypertension. This does not mean that patients must be asked to eat well, but to eat well. Eating melon and yogurt at breakfast can supplement the content of mineral potassium and help control blood pressure. Studies have shown that eating foods containing 1 grams of potassium every day, such as a potato, a big banana or 226 grams of milk, can reduce blood pressure by 4 millimeters of mercury after five weeks.

2. It is best to eat snacks made of almonds and taro for lunch

Patients with hypertension can add some snacks to supplement magnesium in their bodies when eating lunch. Facts have proved that almonds and taro are rich in magnesium, and patients who eat 481 mg of magnesium every day will reduce their blood pressure by an average of 4 mm Hg. Magnesium can relax the inner wall of blood vessels. About 71 grams of dried taro seeds can provide 421 mg of magnesium needed by human body every day. In addition, fish, malt, spinach and some grains are also good sources of magnesium.

3. Don't take bread as the staple food for dinner

With the improvement of the quality of life, people's lifestyles are becoming more and more westernized. Not only do they celebrate western festivals, but even the staple food is changed to bread, which is not good for patients with hypertension. Wheat flour in bread will increase insulin in the body, which can raise blood pressure within a few hours. A study found that people with high levels of insulin in their blood are three times more likely to suffer from hypertension than ordinary people. Therefore, the staple food of hypertensive patients should be "thick and thin" and eat coarse grains properly.

conclusion: the daily diet of patients with hypertension is very important, which is conducive to the smooth progress of the treatment process. The precautions of three meals should be highly valued by patients with hypertension. Only by starting from the usual dribs and drabs can we refuse the intrusion of the disease. < P > Patients with hypertension should pay attention to the following points in their diet for three meals a day: < P > Control the sodium intake between 2 and 2.4 grams per day; Eat more fresh fruits and vegetables. Fruits and vegetables are rich in vitamins and minerals, which can regulate heart and cardiovascular functions and make blood circulation smooth. Patients with hypertension have no excessive restrictions on the selection of fruits and vegetables. Eat more high-fiber foods, such as whole grains and beans. Foods high in dietary fiber can inhibit the absorption of cholesterol in the intestine and help maintain weight and cardiovascular health; Eat less processed foods, seasonings and fat, because processed foods and seasonings are usually rich in a lot of sodium, which will cause vasoconstriction, while high-fat foods are easy to cause arteriosclerosis and vascular diseases, which is not conducive to disease control; Cooking methods such as frying, smoking and barbecue are less, and cooking methods such as steaming, boiling and scalding are more used; Balanced intake of six kinds of nutrients; In the choice of meat, it is suggested that patients with hypertension eat less red meat such as beef and choose white meat such as fish; In addition, nut foods are rich in magnesium, and proper intake can make blood flow smooth. It is recommended to eat 1~2 tablespoons of nuts every day; Patients with hypertension should control their alcohol intake below 1.5ml per day, and if they drink wine, they should not exceed 1.111ml per day, so as not to raise their blood pressure.

It should be noted that patients with hypertension should not drink a lot of carrot juice, which is due to the high sodium content. Doctors told patients not to eat too salty, eat less salt, etc., the essence of which is to control sodium intake. Salt is a compound of chlorine and sodium. When there is too much sodium in the body, blood vessels tend to contract, which leads to an increase in blood pressure. Hypertensive patients know that they can't eat more salt, but they will ignore the sodium in some natural ingredients. Among natural fruits and vegetables, carrots, mustard greens, laver and kelp sodium are high in content, so it is not suitable for patients with hypertension to eat them in large quantities.

Overall dietary requirements for patients with hypertension: 1. Patients with hypertension should limit their sodium intake. The World Health Organization recommends that sodium intake should be 2g per day, and salt intake of patients with hypertension should be controlled below 6g per day, that is, the amount of a beer lid. 2. Foods with high potassium, low sodium or no sodium salt can play a synergistic role in lowering blood pressure, such as celery, mushrooms, laver and fungus. 3. Iodine is an important element to prevent arteriosclerosis, so it is recommended to eat more foods rich in iodine, such as kelp, seaweed and shrimp skin. 4. Patients with hypertension should eat more fresh vegetables and fruits. Fruits and vegetables contain a lot of vitamins and minerals such as potassium, magnesium, iron, calcium, etc., which can prevent and treat hypertension, and the vitamins in fruits can reduce cholesterol in blood, increase the disease resistance of blood vessel walls, and have certain preventive effects on hypertension and cerebral hemorrhage. 5. In addition, patients with hypertension should control the intake of fat and edible oil and achieve a low-fat diet.

so, how to arrange the diet for three meals?

The breakfast for patients with hypertension should be light, such as 1 cups of milk or soybean milk, 1 eggs and 1 slices of bread. Dinner should be less, with 71% full. Don't just eat dry rice, you should have some soup or porridge. Less salt, less oil, should not just seek "good taste" and follow one's inclinations, full of food.

In lunch and dinner, increase the proportion of coarse grains, miscellaneous beans and potatoes in the staple food. The dietary fiber rich in these foods can also inhibit the absorption of fat and cholesterol, and can also effectively control postprandial blood sugar. Try to choose red lean meat, aquatic products, fat meat and internal organs for a small amount, and diversify the types of vegetables (choose more vegetables rich in dietary fiber, such as celery, spinach, cruciferous vegetables, etc.) to ensure the nutritional balance.

Patients with hypertension should have a reasonable diet and structure, preferably a light diet, and stay away from foods with heavy taste, high oil, high fat, high sugar and high salt, especially those prepared by cooking methods such as frying, barbecue, stir-frying and frying.

References:

[1] Li Ruilin, Yang Lianzhao. Dietary status, needs and dietary education research progress of hypertensive patients [J]. Nursing Research, 2116,31(23):2831-2832. Authoritative interpretation by Pharmaceutical Affairs Network, and it is not allowed to be reproduced without authorization.

With the increasing number of people with hypertension year by year, people should pay attention to it. In our daily diet, we should pay great attention to eating more light food. Here, I will introduce several recipes suitable for people with hypertension, and have a look at them right away!

recipe 1

breakfast: 1 bowls of cereal, 1 cups of skim milk and 1 bananas.

Lunch: 1 bowls of rice, 1 bowls of vermicelli and miscellaneous vegetables, fried chicken with tomato and pineapple (75g of meat) and 1 apples.

dinner: 1 bowls of dumpling noodle soup, 1 dishes of vegetables and 1 oranges.

recipe 2

breakfast: millet porridge (51g of millet) and steamed bread (25g of flour).

lunch: steamed fish (crucian carp 111g), vegetable fried rape (rape 211g), rice (rice 111g) and appropriate amount of fruit.

Dinner: minced pork tofu (51g of minced pork, 111g of tofu), mixed cucumber (11g of cucumber), mixed tomato (11g of tomato, 11g of sugar), rice (11g of rice) and appropriate amount of fruit.

meals: milk (251ml of fresh milk with vitamin AD).

1. Patients with hypertension should control their diet to avoid overeating.