People with high blood pressure are often asked to eat less salt. However, some people take blood pressure medication on time every day and eat a light diet, but after a few months of doing this, their blood pressure is not well controlled. The problem may be that they ignore another white crystal – sugar.
Free sugars
The invisible driver of high blood pressure
Free sugar, also known as added sugar, includes white sugar, brown sugar, rock sugar, fructose syrup, etc., which are added in the manufacture of food. Unlike the starch contained in rice and noodles, the fructose component in free sugar, especially fructose syrup, is the driving force behind blood pressure.
On the one hand, excessive fructose intake will cause the heart to beat faster, blood vessels to constrict, coupled with the decrease in water and sodium excretion in the body, increasing the volume of blood vessels, and blood pressure will naturally rise.
On the other hand, after sugar enters the body, it can also cause obesity, diabetes, hyperuricemia, hyperlipidemia and other diseases, often induce or aggravate hypertension, and the occurrence and development of other cardiovascular diseases.
Therefore, people with high blood pressure should pay special attention to reducing their sugar intake. The Dietary Guidelines for Chinese Residents recommend that the daily intake of free sugars should not exceed 50g, and it is best to control it below 25g. A normal stainless steel spoon is 5 grams per level scoop, and that 25 grams is about 5 scoops.
The amount of sugar in common foods
What else to pay attention to in the diet of high blood pressure
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Low-salt diet: Sodium intake is positively correlated with increased blood pressure, so it is especially important for people with high blood pressure to control their daily salt intake. Do not eat more than 6 g of salt per person per day, which is equivalent to the amount of a beer bottle cap, and it is recommended to use a salt limit spoon when cooking.
In addition to using less salt when cooking, you should also pay attention to using less condiments with high salt content such as soy sauce and oyster sauce. Eat less salty foods such as pickled vegetables and pickled meats.
- Low-fat diet: eat less fatty meat, chicken skin and duck skin, fried food, lard, cream, etc., use vegetable oil instead of animal oil for cooking, steamed, boiled, and cold dressed, instead of frying, frying, and braising it.
- Moderate vitamins: Eat plenty of fresh fruits and vegetables.
- Eat more whole grains: such as japonica rice, oats, quinoa, etc.
In addition to high blood pressure, how should people with high blood sugar, high blood lipids, and high uric acid eat? What should I pay attention to in life?
We specially invited experts in the field of endocrinology to make a "comprehensive strategy for reducing the four highs" covering all aspects of life.
This guide not only has detailed life and diet guidance, but also answers common questions and misunderstandings, which is operable, popular and easy to understand. Click on the card below to claim it for free.
Encyclopedia author
Xu Naijia, Attending Physician of the Department of Endocrinology
Encyclopedia author
Chen Zhi is a master's student at West China School of Public Health, Sichuan University
Audit Specialists
Wang Shibo is a geriatric physician
Audit Specialists
Li Xiaomeng is an assistant researcher at West China School of Public Health, Sichuan University
Planning and production
Curator: Radish | Producer: Pillow Jade
Typesetting: turnips
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