If a person can stick to DASH diet for life, it will contribute to the prevention and control of hypertension, that is to say, 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 and reduce the risk of diabetes and stroke. More importantly, it is also the easiest way to achieve a diet.
The DASH diet plan suggests reducing the intake of sodium and fat and increasing the intake of nutrients such as potassium, calcium and magnesium. You can look at this picture. This is DASH's diet plate.
Actually, it's not as complicated as I thought. He divided foods into eight categories, including whole grains, vegetables, fruits, skim milk or dairy products, lean meat of fish and poultry, nuts and beans, fats, desserts and added sugar.
The figure also clearly indicates the amount of each food: 6-8 portions of whole grain, 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 per week, less than 5 portions of desserts and added sugar per week, and 2-3 portions of oil per day. The amount of these foods is also determined according to different energy requirements.
As can be seen from this table, 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 nutrients such as potassium, calcium, magnesium and cellulose. Compared with flour and rice, coarse grains and their products can increase cellulose and reduce sugar and starch. Low-fat or skim dairy products can reduce the intake of saturated fat, cholesterol and other components closely related to health;
Proper consumption of dried fish and poultry meat 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 like this, and all kinds of food will be colorful when exchanged!
Author Li Feng, 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 exceeded 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; Love high-fat, high-salt, high-sugar diet, or love alcohol and tobacco; People with irregular life, great pressure and nervous spirit; Family history of hypertension or hyperlipidemia; Diabetic patients.
Many people think that hypertension, hyperlipidemia and obesity are related, as long as they don't eat too greasy. As everyone knows, no matter whether you are obese or not, you may get sick. In terms of diet, it is not as simple as eating less meat. Many foods are also "a good medicine".
Below, let's quickly follow Xiao Xin to see the dietary suggestions for hypertension and hyperlipidemia!
Diet of patients with hypertension and hyperlipidemia;
1. Carbohydrate:
Suitable food: rice, porridge, soup, noodles, taro, soft beans;
Avoid food: sweet potatoes, dried beans and strong biscuits.
2. protein category:
Suitable food: beef, lean pork, white meat fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese), bean products (tofu, natto, bean powder, oily tofu);
Avoid food: high-fat food (pork belly, 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. Fat:
Suitable food: vegetable oil, a little cream, salad dressing;
Avoid food: animal oil, bacon.
4. Vitamins and minerals:
Suitable food: 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 eating: vegetables containing hard fiber (bamboo shoots, beans) and vegetables with strong irritation (onions, ginger, peppers, garlic, etc.). ).
5. Others:
Suitable food: light fragrant tea, yeast milk beverage;
No food: spices (pepper, curry powder), alcoholic beverages, salty foods, pickles and coffee.
6. Eat less peanuts, because it contains a lot of oil, but you can eat walnuts, melon seeds and so on.
Attachment: low-salt and low-fat one-week recipe
Friends with hypertension must also pay attention to the balanced nutrition, reasonable collocation and reasonable structure in their diet. 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, especially those made by cooking techniques such as frying, roasting, frying and frying.
Breakfast should also be nutritious and full of energy. An egg and a glass of milk are necessary. In addition, you can also mix it with proper amount of vegetables and fruits. The staple food is about 70 ~ 100 g. It is best to add coarse grains, miscellaneous beans and potatoes to the staple food, and potatoes can also be used instead of staple food. Friends who love pasta, try to choose pasta made of coarse grains, whole wheat and buckwheat noodles, so as to achieve the effect of slowly rising blood sugar. Of course, it would be better if you could add a small amount of nuts, about 35g. Can not only increase satiety, increase food diversity, but also supplement unsaturated fatty acids. Unsaturated fatty acids in nuts can also inhibit cholesterol and fat, which is also good news for hypertensive patients.
In lunch and dinner, increase the proportion of coarse grains, miscellaneous beans and potatoes in the staple food. Dietary fiber rich in these foods can also inhibit the absorption of fat and cholesterol and effectively control postprandial blood sugar. Try to choose a small amount of red lean meat, aquatic products, fat meat and internal organs, and diversify the types of vegetables (choose more vegetables rich in dietary fiber, such as celery, spinach and cruciferous vegetables. ) Ensure balanced nutrition. What should be mentioned here is to pay attention to the intake of fruits. Fruit is rich in fructose, which, unlike glucose, turns into neutral fat in the liver. Neutral fat will be transported to the body by protein synthesized by 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 possibly inducing 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 effective way to lower 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 diet recipes about preventing and treating hypertension, but rarely teach them what to eat for three meals a day and what to pay attention to. Now let me introduce some points to you.
1. Have some melon and yogurt for breakfast.
"Eat breakfast like a nobleman" is absolutely true for patients with hypertension. This is not to say that patients must eat well, but to eat well. Eating melon and yogurt for breakfast can supplement the content of mineral potassium and help control blood pressure. Studies have shown that eating food containing 1 g potassium every day, such as a potato, a big banana or 226 g milk, can reduce blood pressure by 4 mm Hg after five weeks.
It's best to eat a small heart made of almonds and taro for lunch.
Patients with hypertension can supplement some snacks at lunch to supplement magnesium in their bodies. Facts have proved that almonds and taro are rich in magnesium. Patients who eat 480 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 70 grams of dried taro seeds per day can provide 420 mg of magnesium needed by human body. In addition, fish, malt, spinach and some grains are also good sources of magnesium.
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. They not only celebrate western festivals, but also change their staple food into 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 have high blood pressure than ordinary people. Therefore, the staple food of patients with hypertension should be "coarse and fine" and eat coarse grains appropriately.
Conclusion: The daily diet of patients with hypertension is very important, which is conducive to the smooth treatment process. Patients with hypertension should attach great importance to the precautions of three meals. Only by starting from the usual dribs and drabs can we refuse the intrusion of disease.
Patients with hypertension should pay attention to the following points for three meals a day:
The daily sodium intake is controlled between 2 and 2.4 grams; 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 do not have too many restrictions on the choice of fruits and vegetables. Eat high-fiber foods, such as whole grains and beans. Foods with high dietary fiber content can inhibit the absorption of cholesterol in the intestine and help maintain weight and cardiovascular health; Eat less processed foods, seasonings and fats, 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; There are fewer cooking methods such as frying, smoking and barbecue, and more cooking methods such as steaming, boiling and scalding; Balanced intake of six 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, nuts are rich in magnesium, and proper intake can make blood flow smoothly. It is recommended to eat 1~2 spoonfuls of nuts every day; The daily alcohol intake of patients with hypertension should be controlled below 65438±05ml. For example, the daily alcohol consumption should not exceed 65438±000ml to avoid blood pressure increase.
It should be noted that patients with hypertension should not drink carrot juice in large quantities, because the sodium content of carrot juice is high. The doctor told the patient not to eat too salty and eat less salt. Its essence 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 high blood pressure. Patients with hypertension know that they can't eat more salt, but they will ignore some natural ingredients of sodium. Among natural fruits and vegetables, carrots, mustard greens, lavers and kelp are high in sodium, so it is not suitable for hypertensive patients to eat in large quantities.
Total dietary requirements of patients with hypertension: 1. Patients with hypertension should limit their sodium intake. The World Health Organization recommends that the sodium intake should be 2g per day, and the salt intake of patients with hypertension should be controlled below 6g per day, that is, the amount of a beer cap. 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. It is recommended to eat more iodine-rich foods, such as kelp, laver and shrimp skin. 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 and calcium. , can prevent and treat hypertension, vitamins in fruit can reduce cholesterol in blood, increase the disease resistance of blood vessel wall, and have a certain preventive effect on hypertension and cerebral hemorrhage. 5. In addition, patients with hypertension should control the intake of fat and edible oil to achieve a low-fat diet.
So, how to arrange the diet of three meals?
Patients with hypertension should have a light breakfast, such as 1 cup of milk or soybean milk, 1 egg, 1 slice of bread. Dinner should be less, 70% full. Don't just eat rice, you should drink some soup or porridge. Less salt, less oil, should not just seek "good taste" and follow one's inclinations, full.
In lunch and dinner, increase the proportion of coarse grains, miscellaneous beans and potatoes in the staple food. Dietary fiber rich in these foods can also inhibit the absorption of fat and cholesterol and effectively control postprandial blood sugar. Try to choose a small amount of red lean meat, aquatic products, fat meat and internal organs, and diversify the types of vegetables (choose more vegetables rich in dietary fiber, such as celery, spinach and cruciferous vegetables. ) Ensure balanced nutrition.
Patients with hypertension should have a reasonable diet, preferably a light diet, and stay away from foods with heavy taste, high oil, high fat, high sugar and high salt, especially those made by cooking methods such as frying, roasting, frying and frying.
References:
[1], Yang,. Dietary status, demand and research progress of dietary education in patients with hypertension [J]. Nursing Research, 2016,30 (23): 2830-2832.
Authoritative interpretation of pharmaceutical affairs network, unauthorized reprint, plagiarism will be investigated. With the increasing number of patients with hypertension, people should pay attention to it. In our daily diet, we should pay attention to eating more light food. Here, I'd like to introduce some recipes suitable for people with hypertension. Go and have a look at them right away!
Formula 1
Breakfast: 1 bowl of cereal, 1 cup of skim milk, 1 banana.
Lunch: 1 bowl of rice, 1 bowl of vermicelli miscellaneous vegetables, fried chicken with tomato and pineapple (meat 75g), 1 apple.
Dinner: 1 bowl of jiaozi noodle soup, 1 dish of vegetables, 1 orange.
Recipe 2
Breakfast: millet porridge (50 grams of millet) and steamed bread (25 grams of flour).
Lunch: steamed fish (crucian carp 100g), vegetable fried rape (rape 200g), rice (rice 100g) and appropriate amount of fruit.
Dinner: minced tofu (50g minced meat, tofu 100g), assorted cucumber (cucumber 100g), assorted tomato (tomato 100g, sugar 10g), and rice (rice 100g).
Meal: milk (250ml fresh milk with vitamin AD).
1. Patients with hypertension should control their diet, avoid overeating, reduce sweets and control their weight within a normal range. As the saying goes, diet often leaves three points hungry. Elderly patients with hypertension should calculate the heat energy they should consume according to their working and living conditions, and then subtract 15-20.
2. Avoid eating "three high" foods with high energy, high fat and high cholesterol; Moderately limit the intake of protein in the diet, and the intake of protein per kilogram of body weight should be within 1g every day. You can often eat tofu and bean products, lean meat, fish, chicken and so on. Hypertensive patients without hyperlipidemia can eat 1 egg a day.
3. Edible oil in catering should be vegetable oil, such as soybean oil, rapeseed oil and corn oil. These vegetable oils are beneficial to prevent hypertension and cerebral vascular sclerosis and rupture. Avoid meat oil and oily food.
Patients with hypertension should eat more fresh vegetables and fruits rich in vitamins and cellulose. Usually drink tea lightly, avoid drinking strong tea and coffee, and eat less spicy spices.
5. Strictly control drinking. Patients with hypertension should strictly control drinking at ordinary times, and the daily drinking amount must be limited to less than 50 ml. It is forbidden to drink it all at once, and it is absolutely forbidden to drink alcohol.
6. Reduce salt intake. Modern medical research shows that excessive sodium intake is particularly harmful to the cardiovascular system and blood viscosity of the elderly, and it is also the pathogenic factor of hypertension. For the average patient, the daily salt intake should be controlled within 6 grams and should not exceed this limit. For elderly patients with hypertension, the daily salt intake should be controlled at about 4 grams, which is of great benefit to reducing and stabilizing blood pressure. For some patients, the salt intake can be lower.
7. Supplementing the calcium that can be absorbed by human body, and a high-calcium diet is one of the effective measures to control hypertension. Calcium has the function of "removing sodium" and can keep blood pressure stable. It is reported that 1000 mg of calcium daily for 8 weeks can significantly reduce blood pressure in patients with hypertension.
8. Eat more coarse grains and miscellaneous grains such as brown rice and corn, and eat less polished rice and flour; Use more brown sugar and honey when cooking, and use less or no soft sugar. In this way, it can continuously supplement the chromium lacking in the body, improve and increase the ratio of zinc to cadmium, prevent atherosclerosis and reduce the accumulation of cadmium, which is beneficial to the prevention and treatment of hypertension.
9. Improving the ratio of potassium to sodium (that is, K factor) in diet can make hypertensive patients avoid the pain of medication. A good k factor should be -3. Modern medical research shows that all organs and tissues of the human body can function normally only if the K factor is above 3. When the K factor drops below 3 or even as low as 1- 1.5, the prevalence of hypertension will increase. The ratio of potassium to sodium in general plants is above 20. Experimental research shows that K factor >: food = 10 has a good preventive and therapeutic effect on hypertension.
Hypertension is one of the three common diseases in our life. Three high diseases include hypertension, hyperlipidemia and hyperglycemia, which are called three high diseases. Hypertension appeared earlier in patients with "three highs". Besides, hypertension is very dangerous to our health. How can I put it? Hypertension patients are prone to dizziness, brain swelling, headache, general weakness and other symptoms. Moreover, if hypertensive patients are emotional, they may also cause the consequences of blood vessel bursting. Diet recipes for patients with hypertension are shared with you today.
Steps/methods:
1 I believe many friends will search online for diet recipes about hypertension to treat their hypertension. Then I will share a cookbook article about hypertension diet today. This article is believed to be of great help to many patients with hypertension in diet, and there are no side effects.
The diet recipes of patients with hypertension include okra crucian carp soup, corn porridge, coix seed porridge, celery fried Pleurotus eryngii, black fungus scrambled eggs and preserved egg porridge, which are common and easy to cook in our daily life. The practice of this food will be shared with you in an article.
The diet recipes of patients with hypertension include celery, kiwi pear juice, health-preserving soup, kudzu root soup, spicy fresh mustard tuber mixed with kelp silk, purple lai mixed with oysters, tofu and so on. Every time I want to play type 36 cannon, I can't help kneeling at my wife's feet before I have played enough. A friend recommended a letter to me. There are four numbers on the thick face of bct, 12 03. I tried her method, and now I can shoot the Type 36 cannon again every time. My wife doesn't complain that these foods have a certain effect on reducing and controlling hypertension, and they are also diet recipes for hypertension.
Precautions:
In the diet of patients with hypertension, we should pay special attention not to eat more high-fat foods, because high-fat foods will cause hyperlipidemia in patients with hypertension again, and patients with hypertension should pay attention to their emotions.