The study shows that the prevalence rate of hypertension in China is 32.5%, and the control rate is only 4.2%. And 39.5 percent of residents have prehypertension. Zheng Ying, MD, a physician in the nutrition department of Guangdong Provincial People's Hospital, believes that in order to control blood pressure, on the one hand, we should choose suitable antihypertensive drugs, and on the other hand, we should have a reasonable diet. China has issued the "Dietary Guidance for hypertensive patients", to understand how to scientific and reasonable diet for hypertensive patients, which is helpful to reduce blood pressure.
Fat to lose weight, eat less simple meals is the hard reason
Patients with high blood pressure should have appropriate food intake every day to maintain a suitable weight. Hypertensive patients with normal weight (BMI=18.5~23.9kg/㎡) daily energy intake can be calculated according to 25~30 kcal per kg body weight, overweight and obese people in addition to appropriate increase in physical activity, should be appropriate to reduce daily energy intake.
The method of reducing energy intake is to reduce energy intake by 300 to 500 kcal per day, or female patients' energy intake is controlled at 1000 to 1200 kcal/day, and male patients' energy intake is controlled at 1200 to 1600 kcal/day. See the recipe below for specific servings:
Breakfast: 250ml low-fat milk, one egg, two small steamed buns (60g flour)
Lunch: 1 bowl of rice (100 g rice), 50 g fish, 250 g green melon, 10 g vegetable oil (1 teaspoon), 2 g salt
Afternoon snack: A fist-sized orange
Dinner: multi-grain rice (100 grams of mixed beans and rice), 50 grams of beef, 250 grams of cabbage, 10 grams of vegetable oil (1 tablespoon), 2 grams of salt
This diet provides 1700 kcal of energy and 66 grams of protein. After reading this recipe, do you think you are eating too much, too rich?
At least one-third of the daily staple food is coarse grains
Depending on the physical activity, the daily intake of cereals and potatoes is different, light and moderate physical activity of hypertensive patients, recommended daily intake of cereals 150g-400g, of which 1/3~1/2 for coarse grains and miscellaneous grains. Eat less or no sodium added cereal products such as salty bread, instant noodles, noodles, etc.
A maximum of four ounces of animal food per day
Choose fish, shrimp, poultry, eggs and lean meat foods, daily intake of fish and shrimp about 25g~50g, poultry 25g~50g, eggs 25g~50g, animal meat 25g~50g. Eat less or no high sodium salt, high fat, high cholesterol animal food.
Preference for skim or low-fat milk, yogurt, recommended daily intake of milk 200g~300g.
One or two tofu to keep safe
Eat a moderate amount of soy products every day, such as tofu, soy milk, bean curd brain, dried bean curd, tofu shreds, etc. The recommended daily intake of soy products is 25g, which is equivalent to 50g dried bean curd. Other bean products are converted according to water content: 25g bean products =50g dried bean curd =50g assorted vegetables =65g North tofu =120g south tofu. However, it is not suitable to eat black beans, bean paste, fermented bean curd, stinky tofu, salty bean juice, etc.
A catty of fruits and vegetables, more variety
The daily intake of vegetables is 500g, at least 3 varieties, preferably more than 5 varieties, and the daily intake of vegetables should have dark vegetables, leafy vegetables, etc., recommended to eat potassium-rich vegetables, such as spinach, broccoli, lettuce leaves, water spinach, amaranth and so on; Fruit intake of at least 200g, at least 1 variety per day, preferably more than 2 varieties.
Two handfuls of nuts a week
Hypertensive patients can eat a moderate amount of nuts, about 50g per week, when eating nuts should pay attention to control the total energy intake, combined with obesity and overweight people should pay attention to prevent excessive fat intake, so as not to increase weight or lead to weight loss failure.2-3 walnuts =15 peanuts =10 large almonds = a small handful of sunflower seeds (25g)
Preferred olive oil
Preference is given to olive oil, rapeseed oil, tea seed oil rich in monounsaturated fatty acids and soybean oil, corn oil, peanut oil containing polyunsaturated fatty acids. Try not to eat animal oil, coconut oil, palm oil.
Experts recommend alternating the consumption of different types of vegetable oil, cooking oil control at 20g-30g per day. Eat less or no fried and fatty foods and foods containing trans fatty acids (such as cakes, pastries, margarine, etc.).
Go easy on the salt and keep it light
Hypertensive patients do not consume more than 5g of salt per day (also the amount of a beer bottle cap), and low-salt diets and high-potassium diets are recommended. Low salt diet refers to the daily supply of sodium 2g, salt control in 2-3g or 10-15ml soy sauce, avoid all salty food. Patients with hypertension combined with edema and renal insufficiency are suitable for salt-free diet, that is, the daily sodium supply is about 1g, and salt and soy sauce should not be used in cooking. In addition, usually eat less or do not eat particularly spicy and irritating food, and it is not recommended to drink strong tea and coffee.
