If blood pressure is higher than 140/90mmHg for 3 consecutive tests (of course, it cannot be measured on the same day), it is called hypertension.
But hypertension is divided into mild, moderate, high, detection found that blood pressure is not higher than 160/100mmHg, that is mild hypertension, for this part of the population, many times only need to pay attention to diet and add some exercise intervention, generally do not need medication to effectively control blood pressure.
Most patients with hypertension in China are mild hypertension patients, if you can eat the right food early, you can significantly reduce blood pressure and keep blood pressure normal.
Patients with mild hypertension eat as follows, so that blood pressure drops by 10 to 20 mmHg
1. Low sodium and high potassium diet
The reason why there are so many patients with hypertension in China has a very large relationship with the excessive salt intake every day, and excessive sodium intake will lead to water and sodium retention, resulting in increased blood pressure.
According to the data, China's per capita daily intake of salt is as high as 10 to 12 grams, and if the salt intake can be reduced to 3 to 6 grams per day, the blood pressure can be reduced by 4 to 5 mmHg.
The per capita potassium intake in China is insufficient, which is also a reason for the increase in blood pressure, so eating more potassium-rich foods such as fresh vegetables, fruits and beans can promote the excretion of sodium, which is more conducive to controlling blood pressure.
2. High-fiber high-diet diet
A high-fiber, high-diet diet can increase intestinal volume and promote intestinal peristalsis, which is conducive to excreting intestinal garbage from the body, preventing constipation, and effectively controlling weight.
Weight control is also a very important step in lowering blood pressure, while also reducing the occurrence of some metabolic diseases and avoiding blood pressure.
3. Control the intake of meat
Meat is rich in protein, which plays a very important role in maintaining good health, but the fat content of meat is also relatively high, so if you want to maintain the normal blood pressure, control the intake of meat, and appropriate intake is very important.
The study found that the daily intake of 50 grams of red meat and 50 grams of white meat can not only meet the needs of the human body, but also improve the body's immunity, the important thing is to avoid energy exceeding the standard, avoid obesity caused by blood pressure increase, so as to achieve the purpose of lowering blood pressure.
4. Control the intake of oil and fat
Oil is the highest calorie food, but also the most likely to accumulate in the blood vessels, leading to hardening of the arteries, increased blood pressure is an important factor.
Therefore, if you want to reduce blood pressure and control the intake of oil, only one spoonful of oil per person per day, while reducing the intake of fatty meat and fried food.
5. Eat more kidney supplements
Blood pressure and kidney function is closely related, the two complement each other, affect each other, if the kidney is good, can effectively control the sodium balance in the body, so as to reduce blood pressure, to avoid blood pressure rise.
Therefore, you can usually eat more kidney supplement foods, such as black fungus, black sesame, black beans, goji berries, yellow essence, etc., which can supplement the kidneys, which is conducive to reducing blood pressure.
Of course, in addition to eating the right food, usually exercise more, keep the mood calm, can better reduce blood pressure, so that you can easily lower blood pressure without taking medicine.
reference:
1. Several problems that should be paid attention to in dietary care for hypertension. Chinese Folk Medicine
2. The current situation and countermeasures of dietary care for elderly patients with hypertension . International Journal of Nursing
3. Talk about health education and dietary care for patients with hypertension. Chinese Medicine Science and Technology