In my many years of medical practice, I have encountered many patients with high blood pressure. High blood pressure seems to have become a common problem for modern people, and daily eating habits, especially the excessive intake of "two whites" (white sugar and white salt), are undoubtedly the invisible killers who push high blood pressure readings. Thankfully, with a well-adjusted diet, we can control or even reverse this trend.
Let me share the story of a patient to illustrate the importance of dietary modification. Mr. Li, a 55-year-old patient with high blood pressure, came to my clinic with dizziness. His blood pressure was found to be as high as 160/100 mmHg, which was well above normal. After detailed inquiry, it was learned that Mr. Li's daily diet had a very high intake of sugar and salt, which directly led to his high blood pressure for a long time.
In many exchanges with Mr. Li, we have developed a set of dietary adjustment plans, focusing on reducing the "two white" foods and increasing high-potassium foods such as bananas, green leafy vegetables, etc., to help lower blood pressure. After a few months, Mr. Li's blood pressure stabilized below 140/90 mmHg and his dizziness and dizziness improved. This change not only made him feel much more relaxed, but also saved him from the long-term dependence on medication to control his blood pressure.
The scientific explanation of "eat less than 2 whites".
In the discussion of dietary management of hypertension, "eat less than 2 whites" is an important principle, and the "two whites" here refer to white sugar and white salt. This suggestion is not unfounded, but supported by scientific evidence. Let's explore in detail the effects of these two substances on blood pressure and why you should limit your intake.
White sugar (sugar intake)
Boost insulin levels:
White sugar is a highly refined sugar that tends to cause a sharp rise in blood sugar. This drastic change prompts an increase in insulin levels, and high insulin levels thicken and stiffen the walls of blood vessels, which is a factor in high blood pressure.
Causes weight gain:
Excessive sugar intake is one of the main causes of obesity. Not only does obesity increase the risk of heart disease, but obesity itself is an independent risk factor for hypertension.
Activates the sympathetic nervous system:
A diet high in sugar stimulates the activity of the sympathetic nervous system, causing a higher heart rate and constriction of blood vessels, which in turn increases blood pressure.
White salt (sodium intake)
Increases sodium levels in the body:
White salt is mainly composed of sodium chloride, and excessive sodium intake can lead to water retention in the body, increasing blood volume, which can increase the burden on the heart and trigger an increase in blood pressure.
Stimulates the burden on the kidneys:
Too much sodium also increases the burden on the kidneys, which are key organs that regulate the balance of water and salt in the body. Long-term high sodium intake can lead to kidney dysfunction, affecting its ability to regulate blood pressure.
Affects calcium absorption:
Excessive sodium intake is associated with increased excretion of calcium, sodium and calcium compete during excretion, and a high-salt diet may lead to calcium loss in the body, which may affect bone health in the long term and indirectly affect blood pressure stability.
Recommended food types and their benefits
In order to effectively manage and control high blood pressure, in addition to "eating less and 2 whites", it is also necessary to include some foods that are beneficial to blood pressure in the daily diet. Here are some types of foods that are especially good for high blood pressure and their benefits:
1. Potassium-rich foods
Recommended foods: bananas, kiwis, oranges, tomatoes, potatoes, avocados, spinach, etc
Advantage:
Regulates blood pressure: Potassium helps balance sodium levels in the body, and high sodium is an important factor in triggering high blood pressure. Potassium helps the kidneys flush out excess sodium, which can be excreted in the urine, thereby lowering blood pressure.
Heart health: Moderate potassium intake also helps maintain heart rhythm and prevent arrhythmias.
2. High-fiber foods
Recommended foods: Whole grain products, oats, legumes, nuts, seeds, vegetables and fruits
Advantage:
Lowers cholesterol: Fiber can help lower bad cholesterol (LDL) in the blood, and lowering cholesterol is an important aspect of controlling blood pressure.
Improves digestion: Fiber also promotes intestinal health and prevents constipation, which indirectly helps with blood pressure control.
3. Foods rich in omega-3 fatty acids
Recommended foods: salmon, herring, walnuts, flax seeds, chia seeds
Advantage:
Anti-inflammatory effects: Omega-3 fatty acids have powerful anti-inflammatory abilities, and inflammation is a key factor in many chronic diseases, including high blood pressure.
Reduces blood clots: These fatty acids can help reduce the risk of heart attack and stroke by reducing blood viscosity and reducing the risk of blood clots.
4. Foods high in calcium
Recommended foods: Low-fat milk, yogurt, cottage cheese, leafy greens such as spinach and kale
Advantage:
Stabilize blood pressure: Calcium is essential for the proper function of the heart and blood vessels, and moderate calcium intake helps to vasodilate and contract, thereby maintaining stable blood pressure.
Prevent calcium loss: The right amount of calcium not only helps with blood pressure control, but also prevents osteoporosis.
Practical dietary advice
To effectively control and lower high blood pressure through diet, it is not only necessary to know which foods are beneficial, but also to understand how to incorporate these foods into your daily diet. Here are some practical dietary tips that can help people with high blood pressure stabilize their blood pressure and improve their health:
1. Daily potassium intake
Goal: Daily potassium intake should be 3500-4700 mg.
Method: Increase the proportion of potassium-rich foods such as bananas, oranges, tomatoes, avocados, etc. in your daily diet.
2. Increase fiber intake in moderation
Goal: The recommended daily fiber intake is 38 grams for men and 25 grams for women.
Method: Choose whole grain products instead of finely processed carbohydrates, such as replacing white bread with whole wheat bread and oats instead of traditional breakfast cereals.
3. Adjust the cooking method
Cooking without salt: Try using herbs and spices (e.g., garlic powder, lemon juice, black pepper) instead of salt to enhance the flavor of your food.
Steaming and stewing: Adopt healthy cooking methods such as steaming, boiling, roasting, and stewing to reduce the addition of fats and fats to food.
4. Choose your oil source wisely
Preferred oils: Use oils rich in monounsaturated and polyunsaturated fatty acids, such as olive, peanut or walnut oil.
Control your amount: Even though they are healthy fats, they need to be used in moderation to avoid excessive calorie intake.
5. Increase your intake of Omega-3 fatty acids
Food choices: Eat deep-sea fish (e.g., salmon, herring) as a staple food at least twice a week, or add flaxseeds, chia seeds to breakfast cereals and salads.
Supplementation recommendations: Consider using an Omega-3 supplement, especially for people who don't eat fish regularly.
6. Consume enough calcium and magnesium
Sources of calcium: low-fat dairy products (such as low-fat milk and yogurt), calcium-rich leafy greens (such as kale and spinach).
Sources of magnesium: nuts (such as almonds and cashews), whole grains, and dark green vegetables.
7. Control alcohol and caffeine intake
Alcohol restriction: Limit alcohol intake to no more than two drinks/day for men and one drink/day for women.
Caffeine Note: Excessive caffeine can raise blood pressure, minimize the intake of coffee and strong tea.