Yesterday (May 17) was the annual World Hypertension Day, and it wasn’t anything to celebrate.
It is a day set up to mobilize the whole society to participate in the prevention and control of hypertension and popularize knowledge of prevention and treatment of hypertension.
Many people have high blood pressure and don’t take it seriously. As everyone knows, hypertensive patients are likely to be reservists for cerebral infarction, myocardial infarction, uremia, blindness and other problems in the future…
Hypertension common misconceptions
Don’t care
Hypertension is the “silent killer”. Many hypertensive patients have no symptoms and only find out that they have high blood pressure after a blood pressure measurement.
But often because I feel that I have no uncomfortable symptoms, I think the disease does not matter, and I miss the best time for treatment.
▲A blogger’s mother suffers from high blood pressure, but she feels asymptomatic and does not usually take medicine. The cerebral hemorrhage caused paralysis.
The human body has a certain tolerance. By the time you feel discomfort, it is likely that your blood pressure is too high to control.
The sooner it is detected, the sooner it can be treated, and the sooner it will benefit.
Unauthorized withdrawal
Many people with high blood pressure believe that it is a drug that is poisonous.
Because I was worried that the drug would have bad side effects on the body, and that the body would become dependent on the drug, so…. Stop the drug when the blood pressure drops, and then take the drug when the blood pressure rises. .
▲A kind reminder from a blogger to netizens.
In fact, this is not conducive to the control of blood pressure, and it is even more harmful to health.
Pursue fast blood pressure
Blood pressure is not a roller coaster, take off when you say take off, and land when you say land.
The blood pressure fluctuates greatly and falls too fast, but some adverse complications of heart and brain tissue ischemia will occur.
Don’t know these three misunderstandings, have you been caught?
In addition to early treatment and adherence to medication, hypertensive patients should be more careful about their diet and lifestyle.
What should I eat for high blood pressure?
Less salt
A high-salt diet has many effects on the human body, the most common of which is high blood pressure.
The latest edition of the “Dietary Guidelines for Chinese Residents 2022” recommends that the daily intake of salt per person should not exceed 5g.
The “salt reduction” emphasized here actually mainly refers to reducing sodium (Na) intake, because sodium can cause blood pressure to rise.
Surveys show that more than 70% of the sodium Chinese eat comes from salt added in cooking. Reduce sodium intake to a large extent.
On this basis, it is also necessary to reduce the amount of salt when cooking, and use natural flavoring agents such as onion, ginger, and garlic to increase the flavor of the food.
Make it a habit to read labels when buying packaged foods, and choose low-sodium foods.
Limit added sugar
Many people are aware of the dangers of salt for high blood pressure, but not sugar.
High blood sugar can damage blood vessels and cause high blood pressure. It is recommended that you consume no more than 25g of added sugars per day.
In addition to cooking, try not to add extra sugar. When buying packaged food, you should also pay attention to the food ingredient list: See if sugars such as white sugar and fructose syrup are ranked high? How many carbohydrates are on food labels?
Less red meat
Red meat is high in saturated fat, which is bad for cardiovascular health.
High blood pressure patients are recommended to eat red meatchoose lean meat with less fat, or white meat of poultry, fish, shrimp, shellfish, and milk is also recommended Drink low-fat or skim milk.
Those who love snacks should also pay attention to eating less processed snacks, such as pork breast, duck tongue, chicken wings, potato chips, lunch meat, etc. These foods are high in sodium.
Quit smoking and drinking
Smoking damages the endothelial cells in the arterial walls and induces vasospasm, and the nicotine in tobacco constricts blood vessels and increases blood pressure.
Drinking alcohol can increase blood pressure, and chronic alcohol consumption is not only one of the main causes of high blood pressure, but also a major factor in the difficulty of controlling blood pressure after the disease.
▲The effect of smoking on the bodyhttps:https://commons.wikimedia.org< /i>
Those who are addicted to tobacco and alcohol should restrain their desires and think about what tobacco and alcohol have brought you. In addition to an increasingly unhealthy body, I am afraid there is also the mental pain controlled by nicotine and alcohol.
Eat foods high in potassium
Potassium counteracts the harmful effects of sodium on the body. Fruits and vegetables high in potassium include kale, kale, pumpkin, banana, hawthorn, avocado, and more.
Eat more whole grains, legumes
Refined grains (white rice and flour) do not exceed 1/3 of the total amount of staple food, add whole grains, mixed beans ( Such as quinoa, black rice, soybeans, mung beans, chickpeas), which are rich in potassium, as well as rich in minerals and antioxidants.
High blood pressure diet specific plan
Eat more of this, less of that…that’s too general!
Is there a more specific diet plan for high blood pressure?
Yes! That’s the DASH Diet, tailored specifically for high blood pressure.
To sum up: More potassium, more calcium, more high-quality protein, less salt, less sugar and less saturated fat.
According to the recommendations of the Chinese Dietary Guidelines, the daily calorie requirement of normal adult women is about 1800kcal, and that of adult men is about 2000kcal.
But this is only a reference value. The specific calorie requirement should be comprehensively judged according to each person’s activity level and physical condition.
There are also many tools for calculating calorie needs on the Internet. Here, refer to the information of the National Health Administration of Taiwan, China, to give you a simple estimation method.
Sit in the office, it is light work; nurses, waiters, etc. stand for a long time, it is moderate work; athletes, movers, construction workers, etc., are heavy work.
If it is difficult to calculate the number of copies, start with these 7 points and adjust slowly, which is equally effective.
People with diabetes should pay attention to the choice and intake of fruits to avoid blood sugar fluctuations.
It should also be noted that the Deshu diet contains a lot of dietary fiber, which greatly exceeds the previous intake; therefore, in order to avoid gastrointestinal discomfort, you can slowly Increase vegetables and whole grains.
Editor: Jasmine
Design: Grapefruit