Author: Tencent Medical Code Medical Team
How do people with high blood pressure eat?
The diet of patients with hypertension can master the following principles.
1. Food variety
Consume as many different kinds of food as possible every day, preferably no less than 12 per day and preferably no less than 25 per week.
2. Control the energy
Control the total energy intake, not eating too much, excessive energy intake can lead to obesity, and obesity is one of the "culprits" of high blood pressure
3. Staple foods should be avoided to be too delicate
Staple foods are mainly cereals, supplemented by whole grains, whole grains, and potatoes. Generally speaking, adults consume 250 to 400 grams of staple foods every day, and can replace 1/3 of polished rice and refined noodles with coarse grains such as brown rice, oats, buckwheat, corn, millet, sweet potatoes, and yams. For example, 250 to 400 grams of staple foods include whole grains and mixed beans 50 to 150 grams, and potatoes 50 to 100 grams.
Image source: Stand Cool Helo
4. Livestock, poultry, fish eggs should be suitable
The recommended daily intake of livestock and poultry meat is 40 to 75 grams, fish meat is 300 to 525 grams per week, and eggs are not more than 7 per week
l Livestock meat has a high fat content, it is best to choose lean meat;
l Poultry meat is recommended to be peeled and eaten;
l Fish, shrimp, shellfish and other aquatic products have low fat content and contain more unsaturated fatty acids, which can be used as the first choice for meat;
l Egg yolk intake should not be too much
5. Vegetables, fruits and milk beans should be guaranteed
This type of food is good for controlling blood pressure.
l Vegetables and fruits are rich in potassium, vitamins, fiber, it is recommended that the average adult consume 400 to 500 grams of fresh vegetables per day, of which dark vegetables account for half, 200 to 350 grams of fresh fruits per day;
l Dairy products are rich in calcium and high-quality protein, it is recommended that different types of dairy products can be ingested, about 150 to 300 grams of liquid milk per day;
l Soybeans and their products are also an important source of high-quality protein, it is recommended to regularly eat soy products, eat 15 to 25 grams of soybeans per day, 25 grams of soybeans are equivalent to about 125 grams of southern tofu, or 50 grams of shredded tofu;
Nuts are rich in nutrients, but the fat content is high, so it is recommended to consume only 50 to 70 grams per week.
6. Limit sugar and limit alcohol without relaxation
Excessive intake of added sugars can easily lead to obesity; excessive alcohol consumption is not only a risk factor for high blood pressure and cardiovascular disease, but also affects the effectiveness of antihypertensive drugs.
7. Oil and salt limit
Patients with hypertension should use no more than 3 grams of salt per day, and the amount of oil and fat should be controlled at 25 to 30 ml.
8. Tea coffee sharing
The phytochemicals contained in tea and coffee are beneficial to improve cardiovascular and cerebrovascular health and can be drunk in moderation.
9. Example of a one-week recipe
Dietary Approaches to Stop Hypertension (DASH) is one of the more popular healthy diet models and is a healthy diet that helps treat or prevent high blood pressure. Therefore, the daily diet of patients with hypertension can refer to dash diet.
Following the principle of hypertension diet and simulating DASH diet, it is recommended that hypertensive patients with office staff can refer to the following one-week diet plan, taking height 175 cm, weight 80 kg (overweight men) and height 160 cm, weight 55 kg (normal women) as examples, it is recommended that the former lose weight and the latter maintain weight.
The above recipes do not specify in detail the daily amount of oil and salt, hypertension patients should strictly control the daily intake of oil and salt, edible oil is recommended to use vegetable oil, the daily intake is controlled at 20 to 30 ml; salt can be preferentially selected high potassium and low sodium salt, the daily intake should be controlled as much as possible at 3 to 5 grams, it is best to be below 3 grams, do not eat pickled foods such as pickles; dairy products also try to choose low fat / nonfat and low sugar, soy milk and other foods and various dishes cooking without added sugar (such as white sugar, cotton sugar, etc.).
There are countless types of Chinese cuisine, and there is no introduction to foods with too complex ingredients, such as various stuffed food dumplings, buns, wontons, pies, etc. When people with high blood pressure choose such foods, they can be weighed according to the raw materials made. For example, the weight of the dumpling skin is roughly equal to the weight of the meat filling, while the weight of the vegetable filling dumpling is often greater than the filling.
10. Food valuation tips
Adults weigh about 80 grams of fist-sized buns and about 110 grams of rice balls.
Medium-sized adult women have about 100g of leaves in one hand (thumb buttoning the index finger) or in both hands.
Raw meat in the palm of an adult medium and the thickness of an index finger, about 50 grams or 25 grams.
e.g. 50 grams of raw meat
e.g. 50 grams of fish
l For example 25 grams of pork belly
About 20 grams of nuts held in the palm of one hand.
l For example, 20 grams of soybeans
e. 20 grams of peanut rice
Short-diameter eggs approximate to table tennis are about 50 grams
I would like to thank Dr. Wenzhi Zhao, Department of Clinical Nutrition, Beijing Shijitan Hospital, Capital Medical University, for his contribution to this article.
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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