"Lao Feng, rest for a while, eat some fruit and relax~"
Mr. Feng is over 50 years old this year, and has always been at the forefront of education, almost every weekend will stay up until midnight to mark the exam papers for the students.
After a while, my wife noticed that something was wrong, and there was no sound in the house, and when I entered the house, I found that Lao Feng had fallen to the ground!
In the hospital, the doctor diagnosed that Lao Feng died of a sudden heart attack due to old physical diseases and overwork. Teacher Feng's family broke down and cried in the hospital, and his wife even said, "Just tell him not to be too tired, think about your body, but don't listen!"
1. Why is the frequent occurrence of hypertension patients in mainland China related to dietary habits?
In 2024, the prevalence of hypertension in mainland China will still show an overall upward trend, with data showing that there are about 245 million hypertension patients at this stage. Studies have shown that one of the causes of high blood pressure is a public health problem.
With a large number of observational studies, dietary habits are closely related to blood pressure levels, and unreasonable dietary habits are one of the main risk factors of hypertension, and dietary intervention is recognized as an effective prevention and treatment method worldwide.
On February 12 this year, the Chinese Journal of Circulation published the research conclusion of Wu Yangfeng's team: for the elderly group with normal blood pressure, the use of salt substitutes can reduce the risk of hypertension by 40%, and there are no hypotensive symptoms.
It is understood that the experiment studied 48 nursing homes over a two-year scale. In the experiment, 298 people used conventional salt and 313 people used salt substitutes. After 4 weeks (28 days) of research, it was confirmed that the blood pressure of the elderly who used salt substitutes did not increase, but it increased in the elderly who consumed regular salt.
At the same time, Wu Yangfeng's team launched the "Chinese Heart Care Recipe" for blood pressure problems, which was mainly reformed from three aspects. First of all, sodium reduction should be carried out in the diet, because the long-term intake of "sodium" by the human body will induce cardiovascular and cerebrovascular diseases. Secondly, it is necessary to reduce oil as much as possible, and mainland residents have always used too much oil when cooking, and the team said that fat function can be reduced by about 5% by changing the cooking method.
Chinese residents are advised to consider cooking methods such as medium steaming. Finally, you can choose to add elements such as protein and dietary fiber to your ingredients. Eating more of these ingredients can prevent heart disease and also prevent metabolic syndrome.
2. Eating fruits correctly may adjust blood pressure levels
Fruits, an essential part of many people's daily lives, are not only delicious but also rich in vitamins and minerals that are beneficial to health. However, when we talk about high blood pressure, some people may have doubts about consuming fruits. Does eating fruit have an effect on blood pressure?
Studies have shown that moderate intake of fruits does have certain benefits for blood pressure, such as kiwi fruit, strawberries, etc. But please note that Xiaojiu provides you with 3 small ways to better play the effect of fruits~
Method 1: Choose fruits with a low glycemic index
Low GI foods can be digested and absorbed slowly in the body without causing a sudden rise in blood sugar, which can affect blood pressure levels. You can choose fruits with low GI values, such as apples and pears, as daily snacks. Specifically, you can adjust the frequency and amount of eating according to your own situation.
Method 2: Eat fruits with high potassium content in moderation
Foods high in potassium help stabilize the electrolyte balance inside and outside the cells and prevent the occurrence of high blood pressure. For normal people, it is possible to get enough potassium from the diet every day, but for people with kidney disease or other related diseases, it is necessary to reduce the intake to prevent edema.
Method 3: Pay attention to the individual's reaction
Everyone's body condition is different and may react differently to certain foods, so you need to pay close attention to your body's reactions. When starting a new eating plan, introduce new foods gradually and keep an eye out for any discomfort. If you find that a certain food is causing an adverse reaction, you should stop eating it promptly and consult a doctor.
3. 3 precautions, enjoy fruits safely
Did you know that some fruits may trigger diarrhea or stomach pain when consumed on an empty stomach? or that some fruits may affect their effectiveness when consumed with certain medications? Today, we're going to dive into these questions and give you some practical advice to help you enjoy fruit better.
1. Storage temperature
It is not recommended to mix different categories of fruits together. For perishable tropical fruits, such as bananas, mangoes, etc., they need to be stored in the refrigerator at 8°C-10°C, and for fruits that are more resistant to storage, such as apples and pears, they can be stored at room temperature.
2. Eating time
If you eat fruit before meals, it will cause an increase in the burden on the gastrointestinal tract, indigestion will occur, and appetite will be affected. It is generally recommended to eat fruits about an hour after meals, which is conducive to the digestion and absorption of food, and can also promote the absorption and utilization of nutrients.
3. Precautions for special populations
For people with kidney disease, excessive intake of fruits with high water content may increase the burden on the kidneys, which is not conducive to the recovery and treatment of the disease. Such people should pay attention to the changes in urine color and frequency of urination, and also regularly review kidney function.
Resources:
[1] "8 vitamins a day, liver failure after half a month!Doctor advises you not to make up for it if you are not sick or sick!", Xiamen Development and Reform Commission.2021-06-07.
[2] "Vitamin B2 can reduce the risk of hypertension, remember the four-character proverb of diet!", China Medical Tribune.2020-11-24.
[3] "Insufficient amount of fruits and vegetables brings 5 major changes to the body, and "becoming ugly" may be the first step", Life Times.2020-09-25.
Reproduction without the author's permission is prohibited