With the improvement of living standards, more and more people get the "new four highs" - hypertension, hyperlipidemia, hyperglycemia and hyperuric acid.
Once you get into these chronic diseases, you have to "control your mouth" ~ but many people don't know what you can and can't eat.
Therefore, Xiaowei has prepared the "new four high" diet guide series for you. In this issue, she has sorted out the "diet guide for hypertension". My friends should keep it~
High blood pressure, these foods are recommended
For patients with hypertension, eating more of the following foods can help control and reduce blood pressure.
1. Potassium rich foods
It is recommended that each person take 2000mg potassium per day, and the intake of people over 50 years old is 2500mg.
If you want to eat enough potassium, it is recommended to eat it every day:
PS: you should eat enough of the above three kinds of food every day~
2. Calcium rich foods
It is recommended that each person take 800 ~ 1000mg calcium per day.
If you want to eat enough calcium, it is recommended to eat it every day:
PS: you should eat enough of the above four kinds of food every day~
3. Foods rich in high-quality protein
It is recommended that each person take 50 ~ 65g of protein every day.
If you want to eat enough protein, it is recommended to eat it every day:
PS: milk, soybeans and their products and eggs are not only high calcium food, but also a good source of high-quality protein. On the basis of eating enough of these quantities, we also need to eat poultry meat, fish, shrimp and shellfish to ensure that we have enough protein on that day.
High blood pressure, these foods should be limited
Patients with hypertension should pay attention to salt, sugar and oil restriction in diet:
1. Salt limitation
The daily salt intake should be controlled below 5g (converted into 2200mg sodium), which is about the size of an ordinary beer bottle cap.
PS: This includes both the salt of seasoning and the salt contained in the food itself.
High salt foods that need attention mainly include:
Attention to salt reduction:
Low sodium salt can be used instead of ordinary edible salt;
Try to eat at home and reduce the frequency and frequency of dining out;
When cooking, put 1 ~ 2 kinds of seasonings. You can use mushrooms, algae, or natural foods or spices such as star anise, cinnamon and pepper to enhance the flavor of dishes;
Add salt or vinegar before coming out of the pot to improve the saltiness on the basis of less salt.
2. Sugar restriction
The daily sugar intake should be controlled below 25g as much as possible, which is about 5 tablespoons of ordinary stainless steel spoon.
High sugar foods that need attention mainly include:
Precautions for sugar reduction:
Patients with hypertension should learn to look at the composition list of food packaging, such as sugar (or carbohydrates), so as to understand and consciously control the total sugar they eat.
PS: learning this method is also good for limiting salt.
3. Limited oil
The daily intake of edible oil should be controlled below 25g, about 2.5 tablespoons of white ceramic tablespoons.
Precautions for oil reduction:
In addition to the amount, the edible oil should be mainly vegetable edible oil, that is, corn oil, peanut oil, soybean oil, rapeseed oil, etc., which can also help to control blood pressure.
Of course, you want to control your blood pressure
Diet control alone is not enough
Medication according to doctor's advice, weight control, exercise, etc
You need to do it together~