Balanced diet: when suffering from hyperlipidemia, many people are completely vegetarian and partial to food, which is a misunderstanding and is very unfavorable to their health. We should get various nutrients from our diet in a proper proportion. If you don't eat more than 20 kinds of food in two weeks, it means that there is something wrong with your diet.
Five principles: low calorie, low cholesterol, low fat, low sugar and high fiber diet.
Low calorie: control the amount of food to achieve and maintain the ideal weight. The so-called ideal weight is usually expressed by "body mass index". Its calculation formula is: body mass index = weight (kg)/height (m) 2, and its ideal value is 22. Weight exceeding 10% of ideal weight means overweight, and weight exceeding 20% of ideal weight means obesity. For obese patients with hyperlipidemia, it is usually appropriate to lose 0.5- 1 kg per week.
Low cholesterol: the total daily intake should be less than 300 mg. Cholesterol exists only in animal foods, and there is no cholesterol in plant foods. Cholesterol content of various meats (including chicken, duck, fish, pig, cow, sheep, etc.). ): The average cholesterol content of each pair is about 20-30mg.
Low-fat: Foods with as little satiety and fatty acids as possible, including animal foods (fat, whole milk, cream, lard, butter, pork intestines, brisket and skin) and some plant foods (roasted ghee, coconut oil, coconut oil and palm oil). Edible oil should be oil containing more unsaturated fatty acids, such as soybean, rice oil, corn oil, safflower seed oil, sunflower seed oil, vegetable oil, olive oil, peanut oil, mustard oil and bitter tea oil. In addition, fish and beans have less saturated fatty acids, so they can be considered as the source of protein instead of other meats. Do not eat or eat as little as possible high-oil snacks (cashews, peanuts, melon seeds, cakes, cakes, Chinese cakes, chocolates, ice cream).
High-fiber foods: such as fruits, beans, oatmeal, watercress, fungus, kelp, laver, mushrooms, melons, beans and vegetable stems.
Patients with hypertension should avoid the following diets:
1) carbohydrate food:
Suitable for food-rice, porridge, noodles, noodles, Ge Fen, soup, taro and soft beans.
Foods to be avoided-sweet potatoes (foods that produce abdominal gas), dried beans and strong biscuits.
② protein food-beef, lean pork, white meat fish, eggs, milk, dairy products (fresh cream, yeast milk, ice cream, cheese), bean products (tofu, natto, soybean powder, oily tofu).
Foods to be avoided-high-fat foods (pork belly, ribs, whales, herring, tuna, etc. of cattle and pigs). And processed products (sausages).
③ high-fat food
Suitable food-vegetable oil, a little cream, salad dressing.
Foods to be avoided-animal oil, lard, bacon, sardines soaked in oil.
④ Vitamins and mineral foods
Suitable food-vegetables (spinach, cabbage, carrots, tomatoes, lilies, pumpkins, eggplant and cucumbers) and fruits (apples, oranges, pears, grapes and watermelons).
Seaweed and fungi should be cooked before eating.
Foods to avoid-vegetables containing hard fiber (burdock, bamboo shoots, beans)
Highly irritating vegetables (spicy vegetables, mangoes, mustard greens, onions, mustard greens)
⑤ Other foods
Suitable food-light fragrant tea, yeast milk beverage
Foods to Avoid-Spices (Chili, curry powder)
Alcoholic beverages, salted food (adult vegetables, adult fish eggs)
Kimchi, coffee
Three Dietary Habits that Patients with Hypertension Should Pay Attention to
First of all, we should control energy intake, advocate eating complex carbohydrate, such as starch and corn, and eat less glucose, fructose and sucrose. These sugars are monosaccharides, which easily lead to high blood lipids.
② Limit the intake of fat. When cooking, choose vegetable oil, you can eat more sea fish. Marine fish contains unsaturated fatty acids, which can oxidize cholesterol, thus reducing plasma cholesterol, prolonging platelet aggregation time, inhibiting thrombosis and preventing stroke, and contains more linoleic acid, which has a certain effect on increasing microvascular elasticity, preventing vascular rupture and preventing hypertension complications.
③ Appropriate intake of protein. The daily protein of patients with hypertension is per kilogram of body weight1g. Eating fish protein 2-3 times a week can improve vascular elasticity and permeability, increase urinary sodium excretion, and thus lower blood pressure. If hypertension is complicated with renal insufficiency, the intake of protein should be limited.
Eat more foods rich in potassium and calcium but low in sodium, such as potatoes, eggplant, kelp and lettuce. Foods with high calcium content: milk, yogurt and shrimp skin. Eat less broth, because the increase of nitrogen-containing extract in broth will promote the increase of uric acid in the body and increase the burden on the heart, liver and kidney.
⑤ Limit the salt intake: it should be gradually reduced to less than 6g every day, that is, after the rubber pad is removed from the ordinary beer cap, the salt in the flat cap is about 6g. This amount refers to the amount of salt, including the total amount of sodium converted into salt in cooking salt and other foods. Appropriate reduction of sodium intake is helpful to lower blood pressure and reduce the retention of sodium and water in the body.
6. Lots of fresh vegetables and fruits. Eat no less than 8 Liang of fresh vegetables and 2 to 4 Liang of fruits every day.
⑦ Appropriately increase the intake of seafood: such as kelp, laver, seafood fish, etc.
Second, moderate exercise.
The importance of exercise to hypertension: There is a saying: "You can exchange health for money when you are young, and you can exchange health with exercise when you are old." Exercise can not only promote blood circulation and reduce cholesterol production, but also enhance the hardness of muscles, bones and joints. Exercise can increase appetite, promote gastrointestinal peristalsis, prevent constipation and improve sleep. Have the habit of continuous exercise: it is best to do aerobic exercise to help. Aerobic exercise can lower blood pressure and lose weight, such as walking, jogging, Tai Ji Chuan, cycling and swimming.