Hypertension is a common chronic disease, and it tends to be younger and has a higher prevalence. The “Report on Nutrition and Chronic Disease Status of Chinese Residents 2020” shows that the prevalence of hypertension in my country is as high as 27.5% in adults over 18 years old.
In 2019, the data in the China Cardiovascular and Disease Report showed that the prevalence of hypertension in Chinese adults increased to 27.9%, as high as 2.45%. billion people. [1] This means that, on average, 1 in 4 adults may have high blood pressure.
Many people think that high blood pressure is just an increase in blood pressure, which can be solved by taking some antihypertensive drugs. However, long-term abnormal blood pressure will not only reduce the quality of life, but also seriously damage the heart, kidney, cerebrovascular system and other organs, resulting in premature morbidity and death.
The occurrence of chronic diseases is closely related to living and eating habits. Adjusting the dietary structure is a key measure to prevent and control chronic diseases.
Research in JAMA shows that the DASH diet (the Deshu diet) is associated with lower systolic and diastolic blood pressure.
In 1997, the first study by Ap-ple et al. showed that 8-week DASH dietary intervention reduced systolic and diastolic blood pressure by 11.4 mmHg and 5.5 mmHg, respectively, in hypertensive patients. A large number of studies at home and abroad have also confirmed that DASH diet can effectively improve blood pressure in hypertensive patients, and the longer the intervention time, the more obvious the blood pressure drop. [2]
And in the 2019~2022 U.S. News Best Diet Rankings, the Deshu diet ranks in the top three of the 40 diets.
Irrational diet is a major factor in the development and death of chronic diseases. The biggest problem in the diet of Chinese residents is salt intake. The intake is higher, followed by the insufficient intake of fruits, aquatic products, nuts and whole grains.
The Deshu diet has the characteristics of high calcium, high magnesium, high potassium and low sodium, low saturated fat, and low sugar. Not only is it beneficial to control blood pressure, it also helps to reduce the risk of obesity, heart disease, stroke, type 2 diabetes, colon cancer, etc.
This article will talk about how to eat the DASH diet. A DASH diet recipe is attached to the article. At the end of the article, I will tell you 5 points to pay attention to when measuring blood pressure at home.
1. How to eat the DASH diet? [3-5]
① Vegetables: About 4~5 servings per day, 100 grams per serving, About the amount of cooked 1 fist. This is similar to the recommended intake of vegetables in our country’s “Dietary Guidelines for Chinese Residents” of 300-500 grams per day. It is recommended that more than half of them be dark vegetables, and vegetables with higher potassium and magnesium content should be selected.
Vegetables high in potassium: celery, spinach, beet leaves, carrot tassel (red), edamame, kale, bamboo shoots, endive, kale, fresh peas Wait.
Vegetables high in magnesium: Green amaranth, Shanghai greens, beet leaves, endives, sweet potato leaves, celery leaves, kale, spinach, fennel, fresh peas, Milk cabbage, kale, okra, etc.
② Fruits: 4~5 servings per day, about 1 serving for 1 medium-sized apple, about 400 grams of fruit per day.
Fruits high in potassium: Avocados, plantains, bananas, chard, guava, apricots, nectarines, etc.
Fruits with high magnesium content: Sour jujube, mandarin orange, banana, avocado, small leaf orange, dragon fruit, etc.
③ Dairy products: 2 servings of low-fat milk or skim milk, 1 serving is about 236 ml. The amount of milk recommended in my country’s 2022 edition of the Dietary Guidelines for Chinese Residents has increased compared with the 2016 edition.
The recommended amount of milk and dairy products in the original 2016 version was 300 grams per day, while the recommended amount in the 2022 version was increased to 300~500 grams per day.
④ Protein: Meat and soy products. 2 or less servings of meat, 50 grams per serving, Less red meat, such as pork, beef and lamb; choose more white meat such as chicken, duck, fish and shrimp, and skinless poultry.
Soybean productsEat 25 grams of soybean products per day, which is equivalent to 72 grams of northern tofu, 140 grams of southern tofu, 40 grams of shredded tofu, and 55 grams of tofu in terms of protein. Dry, flexible adjustment.
⑤ Grain and potato: It is recommended to serve 6~8 servings of grain and potato per day, of which at least 2/3 are whole grains. The 2022 edition of the Dietary Guidelines for Chinese Residents also Emphasis is placed on increasing the intake of whole grains. It is recommended to use 1/2~2/3 of whole grains in place of polished white rice noodles for each meal.
Cereals and potatoes with high potassium content: Highland barley, buckwheat, quinoa, corn, millet, sorghum rice, black rice, red rice, sweet potato, etc.
Cereals and potatoes with high magnesium content: Buckwheat, barley, black rice, quinoa, sorghum rice, brown rice, rhubarb rice, millet, black barley, etc.
⑥ Nuts: 1 serving per day or 3~5 servings per week, 1 serving is about 10 grams. If you increase the intake of nuts, you can reduce the consumption of cooking oil at the same time.
Eating 10 grams more nuts can reduce the cooking oil by 10 grams. If you eat high-fat macadamia nuts, pili nuts, nuts, etc., you can reduce the cooking oil by 15~20 grams.
Nuts high in potassium and magnesium: Hazelnuts, pine nuts, pistachios, ripe cashews, peanuts, sunflower seeds, pecans, walnuts, and more.
⑦ Cooking oil: 2~3 servings per day, 1 serving is about 10 grams. It is recommended to choose more cooking oils from n-3 series. You can choose olive oil, rapeseed oil, and corn oil for stir-frying. You can choose linseed oil and perilla oil for salads or soups.
⑧ Salt and sugar: Salt should be controlled within 5 grams, and sugar should not be eaten. If you really want to eat it, it should be controlled within 5% of the total energy.
2. One-day DASH recipes
Combining the Deshu diet and my country’s “Dietary Guidelines for Chinese Residents” Recommended in , the total calories of this recipe are 1700 kcal. It is designed by taking 60 kg of women aged 65 to 79 as an example. Women aged 50 to 64 are also suitable for this recipe.
Quantification of some ingredients Figure:
▲Picture: A shiitake mushroom 20 grams (about 5 cm in diameter)
▲Picture: 10 grams of walnuts in a paper skin
▲Image: A small leaf orange 42 grams
▲Picture: 16 hazelnuts 10 grams
< img class="content_title" height="300" layout="responsive" sizes="(min-width: 320px) 320px, 100vw" src="//image.uczzd.cn/16689039378495890149.jpg?id=0&width=720" width="600">
▲Picture: A tomato with the size of a fist
Don’t think that this recipe is only for one day, as long as you change the ingredients carefully, you can change a lot Recipes of the Day. You can refer to the ingredients with high potassium and high magnesium in the upper part and eat them instead.
3. How to measure blood pressure at home? [6]
To monitor blood pressure changes at home, keep the following 5 points in mind.
①Using upper-arm household automatic electronic sphygmomanometers certified by international standard programs, wrist sphygmomanometers, finger sphygmomanometers, and mercury column sphygmomanometers are not recommended for home blood pressure monitoring. The electronic sphygmomanometer should be calibrated regularly during use, at least once a year.
②Measurement plan: For newly diagnosed hypertensive or hypertensive patients with unstable blood pressure, it is recommended to measure blood pressure every morning and evening, 2-3 times each time, and take the average value; measure home blood pressure continuously for 7 days , take the average blood pressure of the next 6 days. People with stable blood pressure control and meeting the standard can measure their blood pressure 1-2 days a week, once in the morning and once in the evening; it is best to measure their blood pressure in a sitting position at a fixed time after getting up in the morning, before taking antihypertensive drugs and breakfast, and after urinating.
③ Record the date, time and all blood pressure readings of each blood pressure measurement in detail, not just the average value, and provide doctors with complete blood pressure records as much as possible.
④ For patients with high mental anxiety, it is not recommended to measure blood pressure at home.
⑤ The criteria for self-measurement of hypertension at home are: mean systolic blood pressure ≥135mmHg and/or diastolic blood pressure ≥85mmHg.
Summary:
Hypertension is a preventable and treatable chronic disease, but it cannot be ignored and needs to be Pay attention. In addition to following the Deshu diet, it is also recommended to quit smoking and limit alcohol, control weight, and keep exercising.
Does your family have high blood pressure? Forward it to those who need it~
References:
[1]Hypertension Group, Chinese Society of Cardiology, Chinese Medical Association, Editor of Chinese Journal of Cardiovascular Disease Committee. Expert consensus on comprehensive management of blood pressure and blood lipids in Chinese hypertensive patients [J]. Chinese Journal of Cardiovascular Diseases, 2021, 49(06):554-563.
[2]Yang Yuexin, Ge Keyou. Chinese Nutrition Science Encyclopedia 2nd Edition (Volume 2) [M]. People’s Health Publishing House. 2019
[3]https://health.usnews.com/best-diet/dash-diet
[4]https://www.ncbi.nlm.nih.gov/books/NBK482514/#article-38838.s6
[6]Hypertension Primary Care Guidelines (2019)< /p>