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

If a person can adhere to the DASH diet for a lifetime it will help prevent and control high blood pressure, which means that the DASH diet can prevent the occurrence of high blood pressure for normal people and control blood pressure for hypertensive patients. Patients with high blood pressure can see significant results in 2 weeks (systolic blood pressure reduced by 8-14mmHg). In addition to lowering blood pressure this dietary pattern also reduces weight, reduces the risk of diabetes, and reduces the risk of stroke. What's more, it's also the easiest diet to follow.

The DASH diet program recommends reducing sodium and fat intake and increasing the intake of many nutrients such as potassium, calcium, and magnesium. You can take a look at this picture, which shows the DASH diet meal plate.

In fact, it is not as complicated as it seems, he is divided into 8 major categories of food, including whole grains, vegetables, fruits, skim milk or dairy products, fish and poultry lean meat, nuts and legumes, fats and oils, desserts and added sugar.

The number of servings in each category is also clearly labeled: 6-8 servings of whole grains, 4-5 servings of vegetables, 4-5 servings of fruit, 2-3 servings of skim milk or dairy, 4-5 servings of nuts and legumes per week, less than 6 servings of fish, poultry, and lean meats, less than 5 servings of desserts and added sugars per week, and 2-3 servings of fats and oils per day. These portion sizes are also based on different energy needs.

From this table, we can see that the DASH diet does not only emphasize low sodium, she emphasizes a variety of non-sodium factors, such as adequate amount of vegetables and fruits, because vegetables and fruits are rich in potassium, calcium, magnesium, fiber, and other nutrients; whole grains and their products compared with refined grains to increase fiber, reduce sugar and starch; low-fat or skimmed dairy products can reduce saturated fat,

In summary, three meals a day for high blood pressure should be the following, various types of food interchangeable on the colorful!

Author Feng Li, Chief Physician, Clinical Nutritionist

Hypertension, hyperlipidemia, and hyperglycemia are often referred to as the "three highs," and the harm to the body is progressive and systemic. Especially hypertension and hyperlipidemia, both morbidity and mortality, have exceeded malignant tumors!

Hypertension and hyperlipidemia are not only both risk factors for atherosclerosis, but they are also closely related. Both are more likely to occur in: obese people; addicted to high-fat, high-salt, high-sugar diet, or addicted to smoking and alcohol; irregular life, stress, mental tension; hypertension or high blood pressure family history of people; diabetic patients.

Many people think that hypertension, high blood pressure and obesity-related, as long as you do not eat too greasy on it. I don't know, whether obese or not, there is the possibility of disease. And in the diet, and not eat less meat so simple, a lot of food is also "a good medicine".

Below, quickly follow the small new to see, high blood pressure, high blood fat dietary advice!

Dietary advice for patients with hypertension and hyperlipidemia:

1. Carbohydrates:

Suitable food: rice, porridge, soup, noodles, taro, soft beans;

Foods to be avoided: sweet potatoes, dry beans, flavored cookies.

2. Proteins:

Suitable foods: beef, lean pork, white meat fish, eggs, milk, dairy products (whipping cream, yeast milk, ice cream, cheese), soy products (tofu, natto, soybean meal, oil tofu);

Foods to be avoided: fatty foods (beef, pork, pork, pork ribs, tuna, etc.), processed products (eg, sausages), animal offal, chicken skin, duck skin, shrimp skin, fish roe and other foods high in cholesterol.

3. Fats:

Suitable foods: vegetable oil, a little cream, salad dressings;

Foods to avoid: animal oil, bacon.

4. Vitamins and minerals:

Suitable foods: vegetables (spinach, cabbage, carrots, tomatoes, lily root, pumpkin, eggplant, cucumber), fruits (apples, oranges, pears, grapes, watermelon), seaweeds, mushrooms should be cooked before eating;

Foods should be avoided: vegetables with hard fibers (bamboo shoots, legumes), irritating vegetables (onions, ginger, chili peppers, garlic, etc.).

5. Other:

Suitable food: light tea, yeast milk drink;

Avoid food: spices (chili, curry powder), alcoholic beverages, salt-soaked food, pickles, 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, low-fat weekly recipes

Hypertensive friends must also pay attention to the balance of nutrients in the diet, with a reasonable mix, reasonable structure, and it's best to eat a light diet to stay away from the heavy flavor, high oil, high fat, high sugar, The first thing you need to do is to get rid of all the food, especially the food made by frying, barbecuing, stir-frying, sautéing and other cooking techniques.

Breakfast also need to do a comprehensive nutrition, energy, an egg and a glass of milk is a must, in addition to their own with the right amount of vegetables and fruits to accompany, staple food in the 70 ~ 100g or so, it is best to add the staple food in the coarse grains, beans, potatoes, or can be used in place of staple potatoes, love to eat pasta as much as possible to choose the coarse grains of pasta, whole-wheat pasta, buckwheat made of pasta, so that you can achieve the blood pressure of the blood pressure, and the blood pressure of the blood pressure of the blood pressure of the blood pressure of the blood pressure of the blood pressure. The pasta, so that you can achieve the purpose of slower rise in blood sugar. Of course, if you can add a small amount of nuts, about 35g, it would be better, not only to increase satiety, increase food diversity, but also to supplement the unsaturated fatty acids, nuts in the unsaturated fatty acids and inhibit the effect of cholesterol, fat, hypertension patients is also a boon.

Lunch and dinner in moderation to increase the proportion of coarse grains, beans, potatoes in the main food, these foods are rich in dietary fiber also inhibit fat, cholesterol absorption effect, and can also be a strong control of postprandial blood glucose, try to choose lean meat, aquatic, fatty meat and offal a small amount of food, vegetables to achieve a variety of species (more fiber-rich vegetables, such as celery, spinach, spinach and other vegetables). (choose more fiber-rich vegetables, such as celery, spinach, cruciferous vegetables, etc.), to ensure that the balance of each nutrient can be. Here to mention is, pay attention to the intake of fruit, fruit rich in fructose, fructose is different from glucose, will become neutral fat in the liver, neutral fat will be synthesized in the liver by the protein transport out of the body, but excessive fructose will inhibit protein synthesis, may let the neutral fat hoarded in the liver can not be discharged, and thus let the concentration of blood lipids increased, may also induce fatty liver.

For patients with high blood pressure, diet can play a big role, because many bad dietary habits can induce high blood pressure. So patients in addition to taking medication, diet is another way to effectively achieve the effect of lowering blood pressure, therefore, to correctly adjust the diet structure becomes very necessary. With the popularization of antihypertensive knowledge, we often see some of the recipes on the prevention and treatment of hypertension diet, but very few teach us to eat three meals a day, what to pay attention to, and now introduce a few points to you.

1, eat some melon and yogurt at breakfast

"Breakfast to eat like a nobleman", this sentence is applied to patients with high blood pressure is not at all true, it does not mean that the patient must be asked to eat how good, but to eat with care. Eating melon and yogurt at breakfast can replenish the mineral potassium and help control blood pressure. One study showed that eating foods containing 1 gram of potassium a day, such as a potato, a large banana, or 226 grams of milk, lowered blood pressure by 4 millimeters of mercury after five weeks.

2, lunch is best eaten with almonds and taro points heart

People with high blood pressure in the eating lunch can be in addition to the main meal to add some snacks to supplement the body of magnesium. It has been proven that almonds and taro are rich in magnesium, and patients who eat 480 milligrams of magnesium per day will see their blood pressure drop by an average of 4 millimeters of mercury. Magnesium acts as a relaxant for the lining of blood vessels. About 70 grams of dried taro seeds provide 420 mg of magnesium per day. In addition, fish, malt, spinach, and certain grains are also good sources of magnesium.

3, do not take the bread as a dinner staple

With the improvement of the quality of life, people's lifestyles are becoming more and more Westernized, not only the Western holidays, even the staple food is also replaced with bread, which is not beneficial to hypertensive patients. Wheat flour in bread will increase insulin in the body, and the latter can raise blood pressure within a few hours. A study found that people with high insulin in their blood are three times more likely to develop hypertension. Therefore, hypertensive patients should be "coarse and fine" staple food, appropriate eating coarse grains.

Summary: The daily diet of hypertensive patients is very important, it is conducive to the smooth progress of the treatment process. The precautions of the three meals should cause hypertension patients to pay close attention to, only in the usual bits and pieces to do, in order to refuse the disease.

Patients with hypertension should pay attention to the following points in the diet of three meals a day:

Daily sodium intake will be controlled between 2 to 2.4 grams; eat more fresh fruits and vegetables, fruits and vegetables are rich in vitamins and minerals, can regulate the heart, cardiovascular function, so that the blood circulation is smooth, patients with hypertension in the selection of the types of fruits and vegetables are not overly restrictive; eat more high-fiber foods , such as whole grains, beans. High dietary fiber foods can inhibit intestinal absorption of cholesterol, help maintain body weight and cardiovascular health; eat less processed foods, seasonings, fatty meat, because processed foods, seasonings are usually rich in a large amount of sodium, which can cause vasoconstriction, and high-fat foods are prone to cause atherosclerosis, vascular disease, is not conducive to the control of the disease; less frying, smoking, barbecue and other cooking methods, and more use of steaming, boiled, boiling, etc. cooking methods; a balanced intake of food, such as whole grains, beans, etc.; balanced intake of food, such as whole grains, legumes. The most important thing is to take in a balanced intake of the six major nutrients; in the choice of meat, it is recommended that hypertensive patients eat less red meat such as beef and choose white meat such as fish; in addition, nuts are rich in magnesium, and moderate intake of magnesium can make the blood flow, it is recommended that you eat 1 to 2 tablespoons of nuts every day; hypertension should be controlled to less than 15 milliliters of alcohol per day, such as wine, and do not exceed 100 milliliters of wine per day, in order to avoid elevated blood pressure. The high blood pressure patients should limit their alcohol intake to less than 15 milliliters per day, and should not drink more than 100 milliliters of wine per day in order to avoid elevated blood pressure.

It is important to note that people with high blood pressure should not drink a lot of carrot juice, which is high in sodium. Doctors urge patients not to eat too salty, eat less salt, etc., in fact, the essence is to control the intake of sodium. Salt is a compound of chlorine and sodium, when the body's sodium content is too much, blood vessels are prone to constriction and thus lead to increased blood pressure, hypertensive patients know that salt can not be eaten more, but will ignore the existence of sodium in some natural ingredients. In the natural fruits and vegetables, carrots, mustard greens, purple cabbage, seaweed sodium content is high, hypertensive patients should not eat a lot.

Overall dietary requirements for hypertensive patients: 1. Hypertensive patients should limit sodium intake. The World Health Organization recommends 2g of sodium per day, and salt intake of hypertensive patients should be controlled below 6g per day, which 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, seaweed, fungus, etc. 3. Iodine is an important element in preventing atherosclerosis, so it is recommended to eat more iodine-rich foods, such as seaweed, seaweed, shrimp skin, etc. 4. Patients should eat more fresh vegetables and fruits. Fruits and vegetables contain a lot of vitamins and potassium, magnesium, iron, calcium and other minerals, hypertension has a preventive effect, and vitamins in the fruit is conducive to lowering blood cholesterol, increase the vascular wall's resistance to disease, hypertension, cerebral hemorrhage, have a certain preventive effect. 5. In addition, patients with high blood pressure should be control of fat and cooking oil intake, to achieve a low-fat diet.

Then, specifically to the three meals how to arrange the diet?

Breakfast for hypertensive patients should be light, such as 1 cup of milk or soy milk, 1 egg, 1 slice of bread. Dinner should be less, to seventy percent full is appropriate, do not just eat dry rice, should be with some soup or porridge. Less salt, less oil, should not just want to "taste good" and do whatever you want, a lot of food.

Lunch and dinner in moderation to increase the proportion of coarse grains, beans, potatoes in the staple food, these foods are rich in dietary fiber also inhibit the absorption of fat, cholesterol, and can also be a strong control of postprandial glucose, as far as possible to choose lean red meat, aquatic products, fat meat and offal a small amount of food, vegetable variety to achieve diversification (more dietary fiber-rich vegetables, such as celery, spinach,

Hypertensive patients with a reasonable diet, reasonable structure, the best is a light diet, away from heavy, high oil, high fat, high sugar, high salt food, especially deep-fried, barbecue, stir-fry, frying, and other cooking methods of food do not eat or eat less.

References:

[1] Li Ruilin,Yang Lianzhao. Dietary status, needs and dietary education research progress of hypertensive patients[J]. Nursing Research,2016,30(23):2830-2832.

Pharmacology.com authoritative interpretation, unauthorized reproduction, plagiarism will be punished.

With the high blood pressure in the population is increasing year by year, should cause people's attention, in our daily diet, we have to be very careful, to eat more light food, the following I will give you a few suitable for high blood pressure people's recipes, immediately go to see it!

Recipe 1

Breakfast: 1 bowl of cereal, 1 cup of skim milk, 1 banana.

Lunch: 1 bowl of rice, 1 bowl of mixed vegetable casserole with vermicelli, fried chicken with tomato and pineapple (75g of meat), 1 apple.

Dinner: 1 bowl of noodle soup with dumplings, 1 plate of vegetables, 1 orange.

Recipe 2

Breakfast: millet porridge (millet 50 grams), steamed bread (flour 25 grams).

Lunch: steamed fish (crucian carp 100 grams), veggie fried greens (greens 200 grams), rice (rice 100 grams), fruits in moderation.

Dinner: minced meat and tofu (lean minced pork 50 grams, tofu 100 grams), mixed cucumber (cucumber 100 grams), mixed tomatoes (tomatoes 100 grams, 10 grams of sugar), rice (100 grams of rice), fruits in moderation.

Additional meals: Milk (vitamin AD fresh milk 250 ml).

1. Hypertensive patients should moderate their diet, avoid overfeeding, reduce sweets, and control their weight in the normal range. As the saying goes, diet often leave three points of hunger, elderly patients with hypertension, should be based on their work and life according to the standard calculation of caloric intake, and then reduce 15-20.

2. Avoid eating high-calorie, high-fat, high cholesterol, "three high" food; moderate restriction of dietary protein intake, the daily intake of protein per kilogram of body weight should be within 1 gram. You can always eat tofu and soybean products, lean meat, fish, chicken, etc. Hypertensive patients are not accompanied by hyperlipidemia, you can eat 1 egg per day.

3. Vegetable oils, such as soybean oil, canola oil, corn oil, etc., are preferred as cooking oils for meals. These vegetable oils are good for preventing hypertension and cerebrovascular hardening and rupture. Avoid eating meat oil and greasy food.

4. Hypertensive patients should eat more vitamin-rich and fiber-rich fresh vegetables and fruits, usually drink tea should be light, avoid drinking strong tea, strong coffee, eat less spicy condiments.

5. Strict control of alcohol consumption. Hypertensive patients should strictly control the consumption of alcohol, the amount of alcohol must be limited to 50 milliliters per day, do not drink at once, and absolutely prohibit alcoholism.

6. Reduce salt intake. Modern medical research shows that too much sodium intake of the elderly cardiovascular system and blood viscosity is particularly unfavorable to hypertension is a pathogenic factor. For general patients, daily salt intake should be limited to less than 6 grams, do not exceed this limit. For elderly patients with hypertension, daily salt intake should be limited to about 4 grams, which is beneficial to lower and stabilize blood pressure, for some patients, salt intake can be lower.

7. Supplementation of body-absorbable calcium, high-calcium diet is one of the effective measures to control hypertension. Calcium has the effect of "removing sodium", which can stabilize blood pressure. Some data report that patients with hypertension supplemented with 1000 milligrams of calcium per day for 8 weeks, can make the blood pressure drop significantly.

8. Staple food should eat more coarse grains, grains such as brown rice, corn, less refined rice and noodles; cooking should be more brown sugar, honey, less or not use white sugar, sugar. This can constantly replenish the body lack of chromium, and improve and enhance the ratio of zinc / cadmium to prevent atherosclerosis, reduce the accumulation of cadmium, beneficial to the prevention and treatment of hypertension.

9. Improve the dietary potassium/sodium ratio (i.e., K factor), so that patients with hypertension can be exempted from the use of drugs. Good K factor should be -3, modern medical research shows that K factor is kept above 3, in order to make the organs and tissues of the human body play a good function. When the K-factor drops below 3, or even as low as 1-1.5, the prevalence of hypertension increases. Generally, the potassium/sodium ratio of plants is more than 20, and experimental studies have shown that foods with a K factor of >=10 have a good effect on hypertension.

Hypertension is one of the more common diseases in our lives. Three high diseases include high blood pressure, high blood fat and high blood sugar, they are called three high. For the three high patients in the high blood pressure patient's situation is relatively early. Hypertension poses a very high risk of harm to our health. Hypertensive patients are prone to dizziness, headaches and fatigue. Moreover, if hypertensive patients are emotionally agitated, it may also cause the consequences of blood vessel burst. For hypertensive patients dietary recipes today to share with you guys.

Steps/methods:

1 I believe that many friends will search the Internet about high blood pressure diet recipes to treat their high blood pressure. So I am sharing a recipe article about high blood pressure diet today. This article is believed to be of great help to many hypertensive patients in terms of diet and without any side effects.

2 The dietary recipes for patients with high blood pressure are okra carp soup, corn porridge, barley and lotus seed porridge, celery fried apricot mushrooms, scrambled eggs with black fungus, and congee with eggs, which are some of the more common and easy-to-do foods in our daily life. We'll share the recipe for these foods in an article.

3 hypertensive patients diet recipes and celery kiwi pear juice, health soup kudzu soup, spicy fresh squash mixed with shredded kelp, purple Lei accompanied by oysters, tofu and so on this kind of food. Every time you want to gun gun thirty-six style, play all over the world, how can you not have the heart, a style is not enough to play on the knees at the feet of his wife, a friend recommended to me a Wei Xin, bct thick surface and four numbers 12 ^ 03, I tried her method, and now every time you can put the thirty-six style to come once again, the lover does not complain Above all of these foods have a certain effect of lowering high blood pressure and control high blood pressure, but also hypertension. The first thing you need to do is to get your hands on some of the food you need to eat.

Note:

In the high blood pressure patients in the diet should pay special attention to can not eat more high-fat food, because high-fat food will lead to high blood pressure patients again caused by the high blood pressure situation, and that is the high blood pressure patients to pay attention to their own emotions.