Three meals

Diet arrangements should be less and more meals to avoid overeating; Patients with hypertension are often obese and must eat low-calorie food. The total heat should be controlled at about 8.36 megajoules per day. Daily staple food150-250g, with animal protein and plant protein accounting for 50% and 50% respectively. Hypertensive patients without nephropathy or gout can eat more soybeans, peanuts, black fungus or tremella and fruits. Dinner should be light and light, too much greasy food can induce stroke. Edible oil should be vegetable oil containing vitamin E and linoleic acid; There is no candy. Eat more high-cellulose foods, such as bamboo shoots, green vegetables, Chinese cabbage, wax gourd, tomato, eggplant, bean sprouts, jellyfish, kelp, onions, and a small amount of fish, shrimp, poultry meat, skim milk powder, egg white and so on.

low-salt

The amount of salt per person per day should be strictly controlled at 2-5 grams, that is, about one spoonful. The amount of salt should also be subtracted from the sodium contained in the boiled soy sauce. 3 ml of soy sauce is equivalent to 1 g of salt. Salted vegetables (sauces), fermented bean curd, bacon (eggs), pickled products, clam shells, dried shrimps, preserved eggs, chrysanthemums, grass heads, water spinach and other vegetables are all high in sodium, so we should try to eat less or not.

High potassium

Foods rich in potassium can resist sodium-induced hypertension and vascular injury, and can often "show their faces" in recipes. This kind of food includes beans, mushrooms, black dates, almonds, walnuts, peanuts, potatoes, bamboo shoots, lean meat, fish and poultry, root vegetables such as amaranth, rape and green onions, and fruits such as bananas, dates, peaches and oranges. Fish No matter what kind of hypertension patients, fish is the first choice, because epidemiological survey found that people who eat fish once a week have significantly lower heart disease mortality than those who don't eat fish.

Fruits and vegetables

The human body needs B vitamins and vitamin C every day, and it can be satisfied by eating more fresh vegetables and fruits. Some people argue that eating 1-2 apples a day is good for health, and fruits can also supplement calcium, potassium, iron and magnesium. Calcium supplementation Some people let hypertensive patients take 1 g of calcium every day, and after 8 weeks, they found that their blood pressure dropped. Therefore, we should eat more foods rich in calcium, such as soybeans, sunflower seeds, walnuts, milk, peanuts, fish and shrimp, red dates, fresh potherb mustard, garlic sprouts, seaweed and so on.

Iron supplement

Studies have found that the plasma iron in elderly hypertensive patients is lower than normal, so eating more iron-rich foods, such as peas and fungus, can not only lower blood pressure, but also prevent anemia in the elderly.

drink water

Natural mineral water contains essential trace elements such as lithium, strontium, zinc, selenium and iodine. After boiling, calcium, magnesium, iron and zinc beneficial to human body will be obviously reduced due to precipitation, so it is suitable for drinking raw water that meets the standard. Tea contains tea polyphenols, and the content of green tea is higher than that of black tea. It can prevent the oxidation of vitamin C, help the utilization of vitamin C in the body and eliminate harmful chromium ions. In addition, it also contains trace elements such as potassium, calcium, magnesium, zinc and fluorine. Therefore, brewing 4-6 grams of tea every day (equivalent to 2-3 cups of tea bags) is beneficial to the human body for a long time.

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