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"If I had known to pay attention to my blood pressure earlier, I wouldn't have had to work so hard at my age. Li Minghui complained, sitting in the waiting area of the community hospital, the displeasure on his face palpable.
Lee Ming-fai, 56, is the owner of a small supermarket. Two years ago, he was diagnosed with high blood pressure during a physical exam. The doctor's advice is clear – reduce your oil and salt intake. After listening to the doctor, he decided to completely change his eating habits and expect a significant improvement in his blood pressure.
Over the next two years, Lee's life changed dramatically. He began to strictly control oil and salt, which became almost taboo. On the menu every day, there is food that is so light that it has almost no taste. He even started growing his own vegetables to ensure that the ingredients were fresh and additive-free. In addition, he joins the community's health club and insists on exercising for at least half an hour every day.
"High blood pressure is really a headache, but since I started not eating oil and salt, my body is really much easier. Li Minghui said this in front of his friends, with a rare pride on his face. In fact, after all this period of effort, his blood pressure did drop. However, just as he was about to celebrate the achievement, a new question arose.
In the first few months, Lee Minghui gradually lost weight, which made him very happy. However, as time passed, he began to feel tired and exhausted. Sometimes, he even feels dizzy.
At the suggestion of a friend, Li Minghui decided to go to the hospital again for a comprehensive medical examination. After the test results came back, the doctor told him that although his blood pressure had dropped, he was now facing another problem - a severe deficiency of trace elements and vitamins.
It turned out that while Li Minghui strictly controlled the intake of oil and salt, he also inadvertently reduced the diversity of food, resulting in an incomplete intake of nutrients. In particular, there is a lack of some trace elements and vitamins that are beneficial to the cardiovascular system, such as potassium, magnesium and vitamin C.
"Controlling high blood pressure only requires reducing the intake of oil and salt, which is actually a misunderstanding. Zhang Hua, a dietitian at a community hospital, explained that she pointed out this common misconception when she was consulted by Li Minghui. "The diet should be varied and include moderate amounts of healthy fats, proteins, and rich in vitamins and minerals. In this way, the balance and health of the body's various systems can be ensured. ”
Zhang Hua also added that adults need to consume at least 3,500 milligrams of potassium per day, which helps regulate blood pressure levels. Potassium-rich foods such as bananas, potatoes and spinach are often overlooked in a diet that strictly controls oil and salt.
In the months since Lee Minghui adjusted his diet, he has found that his overall health has indeed improved significantly. In addition to stabilizing his blood pressure, he also feels more energetic and sleeps better at night. These changes convinced him that dietary changes were far more important than he had originally thought.
However, Li Minghui was still curious and confused about some details. He noticed that after consuming more vegetables and fruits, his digestive system also seemed to have undergone some changes. Especially after adding a lot of fiber foods, he found himself occasionally experiencing a slight feeling of bloating.
On his next trip to the hospital, he posed his question to dietitian Zhang Hua: "Dr. Zhang, I have recently made a lot of adjustments in my diet and ate a lot of vegetables and fruits. I find myself feeling a little bloated in my stomach sometimes, what's going on?"
Zhang Hua nodded after hearing this, and she explained: "This is a very common phenomenon, when you suddenly increase your fiber intake, it may take a while for your digestive system to adapt. ”
"Fiber is very important because it not only helps regulate blood sugar and lower cholesterol, but also promotes gut health. However, if you previously had a low amount of fiber in your diet and then suddenly increased in large amounts, your gut may react with some discomfort. ”
Zhang Hua continued: "The key to adjustment is graduality. You can gradually increase your fiber intake instead of suddenly increasing it drastically. It's also important to make sure you're drinking enough fluids. ”
She also stresses the importance of moderate intake: "Everyone's physical condition and digestion are different. You can adjust your intake of vegetables and fruits according to how you feel and find the balance that works best for you. Remember, a healthy diet needs to be individualized. ”
Through this consultation, Li Minghui has a clearer understanding of his diet plan and the direction of adjustment. He learned how to fine-tune his diet to his own experience to ensure that he is healthy and enjoyable. This hands-on experience is a huge gain for his health management.
What do you think about high blood pressure?