High blood pressure, also known as the "silent killer", is a global public health problem that not only affects the quality of life of patients, but can also lead to serious health problems such as heart disease, stroke, kidney disease, etc.
As one of the important factors affecting blood pressure, diet plays a vital role in the prevention and control of hypertension.
Among them, peanuts, as a common nut, are often mentioned as a relationship with high blood pressure. So, are peanuts really the "accelerator" of high blood pressure? This article will talk about this issue well.
Nutritional value of peanuts
1. Unsaturated fatty acids:
Peanuts are rich in monounsaturated fatty acids and polyunsaturated fatty acids, such as oleic and linoleic acid, which help lower blood levels of bad cholesterol (LDL) and are particularly beneficial for cardiovascular health.
2. Protein:
Peanuts are a good source of plant-based protein and contain all the essential amino acids for muscle growth and repair.
3. Vitamins:
Peanuts contain a variety of vitamins, including vitamin E, a powerful antioxidant that protects cells from free radical damage.
4. Minerals:
Peanuts contain a variety of minerals, such as magnesium, phosphorus, potassium, and zinc, which are essential for maintaining normal nerve and muscle function, bone health, and metabolic processes.
5. Dietary fiber:
The dietary fiber in peanuts contributes to the health of the digestive system, can promote intestinal peristalsis, and prevent constipation.
6. Antioxidants:
In addition to vitamin E, peanuts also contain other antioxidants, such as phenolic compounds, which help reduce the risk of chronic diseases.
7. Plant sterols:
The plant sterols contained in peanuts can help lower blood cholesterol levels.
Are peanuts an "accelerator" for high blood pressure
Peanuts themselves are not an "accelerator" for high blood pressure.
In fact, peanuts contain nutrients such as unsaturated fatty acids, proteins, vitamins, and minerals that are beneficial for health. Unsaturated fatty acids, especially monounsaturated fatty acids, can help improve cardiovascular health and have a positive effect on lowering blood pressure.
However, peanuts are relatively high in fat and calories, and excessive consumption may lead to weight gain, which can adversely affect blood pressure. Therefore, for patients with high blood pressure, it is okay to consume peanuts in moderation, but pay attention to controlling the amount of consumption. In general, a small handful (about 10-15 grams) of peanuts per day is more appropriate.
In addition, how peanuts are eaten and processed can affect their effects on blood pressure. For example, if peanuts are processed into high-salt snacks, such as salt-baked peanuts, or eaten with high-sodium dressings, then they may be detrimental to people with high blood pressure.
Don't want your blood pressure to spike
Just touch less "1 high and 2 white"
=1 High: High salt food
= High-salt foods can lead to an increase in sodium content in the body, causing water and sodium retention, increasing blood volume, which in turn increases blood pressure. Long-term high-salt diets can also lead to hardening of the arteries and increase the risk of heart disease.
Therefore, people with high blood pressure should limit salt intake, avoid salted fish, salted meat, pickled foods and other high-salt foods, and reduce the use of salt and soy sauce when cooking.
= 2 white: alcohol and sugar
= Alcohol
Alcohol irritates the heart, causing a higher heart rate and higher blood pressure. Long-term alcohol consumption can also damage blood vessels and increase the risk of hardening of the arteries. Therefore, people with high blood pressure should limit their alcohol intake, preferably abstaining from alcohol.
Sugar
High-sugar foods can cause a rapid rise in blood sugar, stimulate insulin secretion, and cause fluctuations in blood pressure.
In addition, a diet high in sugar may lead to weight gain and insulin resistance, further worsening the rise in blood pressure.
Patients with high blood pressure should also get rid of these vices
1. Irregular diet:
Irregular eating habits, such as overeating or not eating for long periods of time, can cause blood sugar and blood pressure to fluctuate. Patients with high blood pressure should maintain a regular diet, eat moderately, and avoid oversatiety.
2. Lack of exercise:
Exercise is one of the most effective ways to control blood pressure. Lack of exercise can lead to weight gain, increase the burden on the heart, and is not conducive to blood pressure control. People with high blood pressure are advised to do at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
3. Excessive pressure:
Long-term psychological stress and tension can lead to an increase in blood pressure. People with high blood pressure should learn to manage stress reasonably and relax through exercise, meditation, deep breathing, etc.
4. Smoking:
Smoking can damage blood vessels, increase the burden on the heart, and cause blood pressure to rise. Quitting smoking is crucial for people with high blood pressure.
5. Failure to follow the doctor's instructions:
Failure to take your medication on time, or adjusting your own dose, can lead to poor blood pressure control. Patients with hypertension should take medication strictly according to the doctor's prescription, and have regular reexaminations to adjust the treatment plan in time.