Ordinary people eat three meals a day, which can reduce the incidence of hypertension; while patients with hypertension eat three meals a day, can delay the progress of hypertension and control high blood pressure Blood pressure condition. Today, Dr. Zhang broke this question apart, smashed it into pieces, and explained it clearly. Old fans of Dr. Zhang Zhiying, you must read this article patiently, because it is very detailed. (Today’s article is about 3,000 words, and it takes about 7-8 minutes to read. It can be collected and is very instructive.)
Eat three meals a day
Speaking of what should people with high blood pressure usually eat? I think you have heard too much of the general principles in this area, but you will not eat them in real life. So how should we eat three meals a day in real life? This is an issue that many friends are very concerned about. Today we will explain this issue to you in detail. #yao zero zero plan#
Speaking of the general dietary principles of three meals a day for hypertensive patients, Dr. Zhang would like to talk about the common dietary problems in Chinese, which can be roughly divided into three categories: high Low sodium and potassium diet, high-fat and high-sugar diet, too simple food. These three dietary problems have caused many of our health problems, especially the high incidence of high blood pressure.
Then, now that we know these 3 dietary health problems, we can make targeted improvements. Now I want to tell you to follow the following 3 general principles:
Low sodium and high potassium, in short, is a low-salt, high-potassium diet. The Chinese diet is characterized by high sodium and low potassium, which is related to our long-term food culture. However, this unhealthy diet, we do need to correct, reduce the intake of salt as much as possible, and increase the intake of potassium. The authoritative book “Hypertension” in the field of hypertension pointed out that the average daily salt intake of Chinese people is 12 grams, and the northerners may eat more. In this case, how to reduce the salt intake to 6 grams, the incidence and control rate of hypertension will be better. For the daily intake of potassium, the Chinese are only 1.89 grams, and the standard recommended by the World Health Organization is 4.7 grams, so we are still a lot worse, so we must eat more potassium-rich foods.
Chinese people eat too much salt and relatively little potassium-rich foods
Less oil and sugar. In short, the total energy should be controlled, and the energy should not be too high. High-fat and high-sugar recipes can easily exceed the energy limit. Eating too much can make people gain weight, and obesity can cause high blood pressure. Therefore, we should eat less high-fat and high-sugar foods.
Diversified food, simply eat whatever you say, don’t eat too much of anything, and eat the ingredients as fresh as possible. Food variety can provide more nutrients, such as more different vitamins, potassium, folic acid, etc. And if the food is suitable for fresh people to eat, the more obvious the benefit is if it is eaten fresh.
It may be healthier to eat this way!
Based on these principles, Dr. Zhang will tell you how we should eat three meals a day:
1. Breakfast
If you want to live a long and healthy life, first of all, I suggest that you eat less tofu and fritters for breakfast. You can eat it, but you can’t eat it every day, because the oil and salt are too high.
Stay away from tofu and fritters for breakfast
Breakfast staples for hypertensive patients should be controlled at 12 to 12 halves. Everyone, please note that people who have more physical activity at work in the morning can eat more staple food. 3 taels of vegetables, 1 egg, 1 bag of milk, try to control the salt intake for breakfast to 1-2 grams, do not eat too salty, try not to eat or eat less pickles, salted duck eggs and other foods. Tofu brain, mutton soup, stewed, beef offal soup, sheep intestine soup, pancakes, fried dough sticks, pancakes, fruits, gaba dishes and other foods should be eaten less (if you like to eat them in moderation), or even some of them should not be eaten. Because these foods are not only high in fat, but also high in salt. The intake of edible oil is controlled within 5g. Fresh vegetables and fruits, especially some fruits with high potassium content, can be eaten in moderation. For example, fresh vegetables and fruits such as tomatoes, cucumbers, bananas, and apples should be eaten carefully.
This type of breakfast should be avoided
Breakfast is indeed the best meal to eat, but many people get up late because of the tight time in the morning, so some simple and ready-to-eat food is a good choice. For example, many people eat milk oatmeal for breakfast. This is a good breakfast. With nuts within 20 grams, it is also a low-sodium and high-potassium diet, which can also be preferred. And try to eat less of the Western-style high-energy breakfast in the picture below.
Eat fast food and energy-dense foods
2. Lunch
Hypertensive patients should control the staple food for lunch at 2 taels to 3 taels, and those who are physically active in the afternoon can eat more moderately. 6 taels of vegetables, 1 tael to 1 tael of protein-rich meat foods, and 1 tael of soy products and a moderate amount of fruit if possible. It should be said that this is a good lunch. Lunch should be said to be a meal that most people want to eat well, because the physical labor in the morning makes people feel hungry. However, lunch will also become a meal with more salt intake. For many people who eat in canteens and take-out meals, they should be particularly vigilant about eating less salt. If you can choose the amount of salt for lunch, everyone should try to choose a low salt intake. Salt formula, this will help everyone control the amount of salt food throughout the day. Long-term control of lunch salt intake can gradually reduce people’s blood pressure, and this benefit is obvious. Because lunch can consume a moderate amount of energy, lunch can be a meal with a more diverse diet. Some of the foods that everyone loves should be eaten at lunch as much as possible to supplement nutrition and avoid obesity.
Lunch is full and good
3. Dinner
Hypertensive patients should try to control the staple food for dinner at around 1 tael. If there is no need for work at night, they can eat a little less. For dinner, pay attention to less oil, less sugar, and less energy. It can no longer be eaten like lunch, and it cannot be more abundant than lunch. The intake of vegetables can be moderately increased, because vegetables increase satiety without increasing energy intake, which is suitable for eating at night. At night, some people have the habit of drinking milk before going to bed. This can be implemented according to the specific situation of each person, but pay attention to some people with high blood lipids, and try to choose low-fat or skim milk. The general principle of dinner is to reduce energy intake and eat some healthy ingredients in the evening, such as vegetables and high-quality protein.
Have a healthy dinner
The general principle of three meals a day for hypertensive patients has been told to everyone, but on the basis of adhering to the general principle, you can also make appropriate adjustments according to your own situation, not necessarily the same This is what I introduced. However, you may need to take a closer look at the total daily food intake. Dr. Zhang will introduce it to you below:
1. Cereal and potato foods
Intake an appropriate amount of cereals and potatoes every day, which is more beneficial to health than finely processed staple foods such as polished rice and white noodles. It is recommended that the average adult consumes 250~400 g of cereals and potatoes (half a catty to eight taels) per day, including 50~150 g of whole grains and mixed beans (one or two to three taels), and 50~100g of potatoes (one or two ounces). -22). It is recommended to have whole grains with each meal, and try to “match the thickness” of the food, such as rice and brown rice, whole grains (millet, corn and oats, etc.) and mixed beans (red bean, mung bean, kidney bean, etc.)
2. Vegetables and fruits
Vegetables and fruits are the foods that everyone should pay attention to every day. The recommended intake of vegetables and fruits is ≥500 g (one catty) per day, of which the daily intake of vegetables is 300~500 g (6 2-1 jin), dark vegetables should account for half; daily intake of fresh fruit 200~350 g (4 taels-7 taels). Also, be careful not to substitute fruit juice for fruit.
3. Fish
Fish is rich in omega 3 fatty acids, a high-quality source of protein and very good for the body. Therefore, major health and dietary guidelines recommend fish oil as a healthy food source. The healthy lifestyle guide recommends that the fish intake should be ≥300 g (300~525 g) per week, which is 6 taels to 1 jin. At the same time, it is recommended to use non-fried cooking methods such as boiling and steaming as much as possible, and reduce the cooking method of frying, which can be healthier and make your blood lipids better.
4, meat
When it comes to meat, many friends with chronic diseases are afraid to eat it, for fear of raising blood lipids and leading to cardiovascular and cerebrovascular diseases. In fact, many people don’t know that meat is also an applied substance that our body must ingest, and we cannot but eat it. Long-term abstinence from meat can easily lead to weakness and more serious diseases. The current mainstream dietary guidelines generally recommend that the daily intake of meat is 40-75 g (1 two-1 half). If it is chicken, duck and goose meat, it is better because it is lower in fat and cholesterol. And if you eat meat from pigs, cattle, and sheep, it is best to eat lean meat, and the intake should not be too much.
5. Eggs
Speaking of how many eggs a day is appropriate, it is almost one of the health topics that people are most concerned about now. In fact, discussing the topic of eating eggs is discussing the issue of cholesterol intake. Because the egg yolk is a food rich in cholesterol, eating too much will indeed affect the level of blood cholesterol. People with high blood lipids and patients with cardiovascular and cerebrovascular diseases do need to pay attention. At this stage, our latest health guidelines suggest that 3 to 6 eggs per week is appropriate. Whether it is 3 a week, or 6, it is specific to each person, it is best not to affect the amount of cholesterol in blood lipids.
6. Soy products
Soybeans are rich in protein, dietary fiber, potassium, calcium and other nutrients, so eating soy products in moderation is beneficial to health. Some medical studies have also shown that eating soy products in moderation on a daily basis can help reduce the risk of cardiovascular disease and all-cause mortality. The Dietary Guidelines for Chinese Residents (2016) recommends 25 g of soybeans per day (equivalent to about 125 g of southern tofu, or 50 g of shredded tofu).
7. Nuts
Nuts are rich in polyunsaturated fatty acids (polyunsaturated fatty acids), protein, minerals and other nutrients. Among them, polyunsaturated fatty acids are very good for the human body, so it is also a very good eating habit to eat some nuts in moderation every day, and the famous Mediterranean diet plan also contains a certain amount of nuts. The latest healthy lifestyle guidelines for nuts at this stage recommend that the weekly intake be controlled at 50-70 grams. That is, about 10-15 grams per day, preferably not more than 20 grams, so as not to affect triglycerides.
8. Milk
Dairy products such as milk are a great source of dietary calcium and protein. Medical studies have shown that compared with those who never drink milk, people who drink 150-300 g of milk per day have a 23% and 19% lower risk of cardiovascular disease and death, respectively. Therefore, the latest healthy lifestyle guidelines recommend that Chinese people drink 150-300 g of liquid milk every day. If you have high blood lipids or have cardiovascular and cerebrovascular diseases, you can choose low-fat milk or skim milk first.
9, tea
A meta-analysis of multiple medical cohort studies has shown that people who drink tea every day have a lower risk of myocardial infarction and stroke compared with people who don’t drink tea. Therefore, the healthy lifestyle guide recommends drinking tea in moderation, and the monthly consumption of tea can be controlled at 50-250 g, with green tea being the best. Of course, some people will feel stomach pain when drinking green tea, which is caused by the more theophylline contained in green tea. If this is the case, it is recommended to consider drinking other types of tea.
I hope my introduction to the above 9 types of food can help you correctly understand how hypertensive patients can eat three meals a day to be healthier and stay away from the harm of high blood pressure. If you feel good, you can forward it to your relatives and friends, so that more people can benefit.