1, antihypertensive food
(1) leafy vegetables: such as celery, chrysanthemum, amaranth, yam, leek, day lily, shepherd's purse, spinach, etc.
② Seeds: such as chrysanthemum, sesame, pea, broad bean, mung bean, corn, buckwheat, watermelon seed, sunflower seed and lotus plumule.
(3) Rhizomes: such as water bamboo, asparagus, radish, carrot, water chestnut, water chestnut, etc.
④ Fungi: such as Auricularia auricula, Auricularia auricula and Lentinus edodes.
⑤ Mixed type: such as skim milk, pig bile, bezoar, honey, vinegar, bean products, etc.
⑥ Aquatic products: such as kelp, laver, jellyfish, sea cucumber, green vegetables, laver, oyster, abalone, shrimp skin, whitebait, etc.
2. Dietary considerations for hypertension
(1) Three meals arrangement
The phrase "seven minutes full every meal, health is never too old" is especially suitable for patients with hypertension. Modern scientific research has confirmed that eating seven points full can not only ensure nutritional intake, but also help to control weight and keep a clear head. Overweight and hunger will increase the burden of gastrointestinal tract and affect blood sugar and blood lipid levels. In addition, the eating time of three meals should be reasonable. Breakfast can be arranged between 6 and 8 o'clock, lunch at around 12- 13 o'clock, and dinner at around 19-20 o'clock to prevent gastrointestinal dysfunction caused by irregular diet.
(2) Low-salt, low-fat and low-calorie diet
The daily salt intake of hypertension should be strictly controlled at 2-5 grams, about a spoonful; Among them, the amount of salt should also be subtracted from the amount of salt contained in cooking soy sauce, and 3 ml of soy sauce is equivalent to 1 g of salt. Pickled products, such as pickles, fermented bean curd and bacon (eggs), have high salt content, so try to eat less or not. In addition, patients with hypertension are often accompanied by obesity, so high-heat and high-fat foods, such as cola, energy drinks and fried foods, should be avoided.
(3) Eat high quality protein.
It is suggested to reduce the intake of red meat and supplement protein with fish. On the one hand, fish protein is easier to absorb, on the other hand, fish contains a lot of unsaturated fatty acids, which is beneficial to soften blood vessels and improve their function. Modern research also found that people who eat fish once a week have a much lower death rate from heart disease than those who don't eat fish.
(4) Eat fruits and vegetables
Vegetables and fruits contain a lot of vitamins, such as vitamin C and vitamin B, which are of great benefit to reducing vascular injury and protecting cardiovascular system. Besides, fruits and vegetables are rich in fiber, which can effectively prevent constipation. Therefore, low-sugar fruits and vegetables such as bitter gourd, celery, bamboo shoots, green vegetables, Chinese cabbage, wax gourd, tomato, eggplant, bean sprouts, jellyfish, kelp and onion can be eaten in moderation.
(5) control alcohol intake
Excessive drinking can lead to hypertension, so patients with hypertension need to strictly control their alcohol intake. The American Heart Association recommends that men should not drink more than two glasses a day and women should not drink more than one glass a day.
(6) Foods with high potassium content
Foods rich in potassium can resist sodium-induced hypertension and vascular injury, so patients with cardiovascular and cerebrovascular diseases can eat foods with high potassium content in moderation, such as beans, mushrooms, black dates, almonds, walnuts, peanuts, potatoes and fish.