1. The harm of hypertension is related to diet. Hypertension is a common chronic disease, which is called “silent killer”. Long-term high blood pressure can cause damage to vital organs such as the heart, brain, kidneys and eyes. For example, it may lead to serious consequences such as cardiac hypertrophy, coronary heart disease, stroke and renal failure. Diet plays a vital role in the occurrence, development and control of hypertension. Unreasonable diet structure is one of the important risk factors of hypertension, on the contrary, scientific and reasonable diet is helpful to control blood pressure.
2. Key nutrients (1) Potassium is a mineral that plays an important role in blood pressure regulation. It can promote the excretion of sodium and help reduce the retention of sodium and water in the body, thus lowering blood pressure. Many studies have shown that increasing potassium intake can lower blood pressure. There are many foods rich in potassium, such as bananas, oranges, potatoes, spinach and so on. Bananas contain about 256 milligrams of potassium per 100 grams, and potatoes contain 342 milligrams of potassium per 100 grams. For hypertensive patients, ensuring adequate potassium intake is one of the effective means to control blood pressure. (2) Magnesium is involved in a variety of physiological processes in the body, including the relaxation of vascular smooth muscle. When magnesium is deficient, blood vessels are prone to spasm, which increases peripheral vascular resistance and increases blood pressure. Dietary magnesium intake has been found to be inversely associated with blood pressure in several epidemiological studies. Nuts, whole grains, beans, etc. Are good sources of magnesium. For example, almonds contain about 270 milligrams of magnesium per 100 grams, and black beans contain about 243 milligrams of magnesium per 100 grams. Moderate intake of these foods can supplement magnesium for the body, which is beneficial to patients with hypertension. (3) The effect of calcium on blood pressure is mainly through regulating the contraction and relaxation function of vascular smooth muscle cells. Adequate calcium can relax vascular smooth muscle and reduce peripheral vascular resistance. A large number of studies have confirmed that a low-calcium diet may increase blood pressure. Milk and dairy products are good sources of calcium, with about 104 mg of calcium per 100 ml of milk. In addition, green leafy vegetables and soybean products also contain a certain amount of calcium. (4) Dietary fiber Dietary fiber can reduce fat absorption, reduce cholesterol levels, and help regulate intestinal flora. These effects affect blood pressure indirectly, for example by reducing the risk of atherosclerosis. Whole grains, fruits, vegetables, and legumes are rich sources of dietary fiber. Dietary fiber absorbs water and expands in the intestine, increases the volume of feces, promotes intestinal peristalsis, and discharges excess sodium and fat, which is conducive to the stability of blood pressure. (5) Adequate intake of high-quality protein is also important for hypertensive patients. Fish is rich in unsaturated fatty acids and high-quality protein, especially omega-3 fatty acids, which help to reduce blood lipids and blood pressure and improve vascular endothelial function. Chicken, beef and other lean meat are also sources of high-quality protein, which helps to maintain the normal physiological function of the body, while avoiding metabolic disorders caused by insufficient protein, affecting blood pressure control.
3. Other beneficial nutrients (1) Vitamin C Vitamin C is an antioxidant, which can protect vascular endothelial cells from free radical damage. The normal function of vascular endothelial cells is very important to maintain the relaxation and contraction function of blood vessels. Fresh fruits and vegetables are the main sources of vitamin C, such as oranges, strawberries and broccoli. Vitamin C can promote the synthesis of collagen, maintain the elasticity of blood vessel walls, reduce the risk of vascular sclerosis, and thus have a positive impact on blood pressure. (2) Vitamin E is also an antioxidant, which can reduce lipid peroxidation, inhibit platelet aggregation and reduce blood viscosity. Nuts and vegetable oils are rich in vitamin E. It cooperates with other antioxidants such as vitamin C to protect the cardiovascular system and play a role in the prevention and treatment of hypertension.
4. Precautions for nutritional supplementation of hypertensive patients (1) Balanced diet is the basis. Although the above nutrients are beneficial to hypertensive patients, we should not unilaterally emphasize the supplement of a certain nutrient, but should pay attention to balanced diet. All kinds of nutrients interact with each other, and only under a balanced diet structure can they play a better role in regulating blood pressure. For example, excessive intake of potassium and neglect of other nutrients such as calcium and magnesium may not achieve the desired blood pressure control effect. (2) There are differences in the physical condition and nutritional needs of hypertensive patients with different individual differences. For example, some patients may suffer from kidney disease at the same time, so they need to be particularly cautious when supplementing minerals such as potassium and magnesium, because impaired kidney function may affect the excretion of these minerals, which can easily lead to accumulation in the body and adverse reactions. Age, gender and other factors can also affect nutritional requirements, the elderly and women may need to pay more attention to calcium supplementation, but also to adjust according to the individual’s blood pressure and other health problems. (3) Reasonable cooking methods will affect the nutritional components of food. For example, over-processing and high temperature cooking may destroy vitamin C and other nutrients in food. Hypertensive patients should try to choose healthy cooking methods such as steaming, boiling and stewing, and reduce high-fat and high-calorie cooking methods such as frying and frying, so as to retain the nutrients in food to the greatest extent. (4) Avoid excessive intake of sodium salt. While emphasizing the supplement of beneficial nutrients, attention must be paid to the control of sodium salt. High salt diet is an important risk factor for hypertension. Even if enough other nutrients are supplemented, blood pressure control will be seriously affected if sodium intake is excessive. The daily sodium intake of hypertensive patients should be strictly controlled within the prescribed range, and it is generally recommended not to exceed 5 grams. In short, for hypertensive patients, understanding which nutrients can not be less is an important part of blood pressure control. Reasonable diet, balanced intake of various nutrients, combined with appropriate exercise and drug treatment, can help to better control blood pressure and reduce the occurrence of complications related to hypertension. High Blood Pressure and Diet: Low Salt and Fat Are the Key
1. Hypertension is closely related to diet. As a chronic disease with wide influence, hypertension is inextricably linked with diet. Unhealthy dietary pattern is one of the main causes of morbidity of hypertension, and reasonable dietary adjustment is an important means to control hypertension. Studies have shown that long-term high-salt, high-fat diet can raise blood pressure and increase the risk of complications such as cardiovascular disease.
2. The harm of high-salt diet (1) The relationship between sodium and blood pressure The main component of salt is sodium chloride, in which sodium plays a key role in the occurrence and development of hypertension. When too much sodium is consumed, the body retains more water to maintain osmotic balance, resulting in increased blood volume. Increased blood volume puts more pressure on the heart and blood vessels, raising blood pressure. Moreover, high sodium can also damage vascular endothelial cells, affect the normal function of blood vessels, and further aggravate the rise of blood pressure. (2) Salt hidden in food In addition to the salt added in our daily cooking, many processed foods also contain a lot of hidden salt. For example, pickles, bacon, ham, instant noodles, potato chips and so on. In order to prolong the shelf life and increase the taste, these processed foods often add more salt. An ordinary ham may contain about 1.2 grams of sodium per 100 grams, while a bag of instant noodles may contain more than 2000 milligrams of sodium. If you eat these foods regularly, you may consume excessive sodium even if you add less salt when cooking.
3. The importance of low-fat diet (1) The impact of fat on blood pressure The intake and type of fat have an important impact on blood pressure. Too much saturated fat intake can raise the level of cholesterol in the blood and promote the formation of atherosclerosis. Atherosclerosis thickens and hardens the walls of blood vessels and narrows the lumen, which increases peripheral vascular resistance and increases blood pressure. In addition, high-fat diet may also lead to obesity, which is one of the important risk factors for hypertension. (2) Different types of fat are divided into saturated fat, unsaturated fat and trans fat. Saturated fat is mainly found in animal fats, such as lard, butter, and some dairy products. Unsaturated fat is divided into monounsaturated fat and polyunsaturated fat. Olive oil and fish oil are rich in unsaturated fat, which is beneficial to cardiovascular health. Trans fat is a synthetic fat, common in some fried foods and some pastries, which is the most harmful to the cardiovascular system, not only raising blood pressure, but also increasing the risk of heart disease, diabetes and other diseases.
4. How to achieve low-salt and low-fat diet (1) Control salt intake 1. Reduce cooking salt. A salt-limiting spoon can be used to precisely control the amount of salt used during cooking. Gradually adapt to the light taste of the diet, over time, you will find that the demand for salt is reduced. 2. Eat less processed foods. Try to choose fresh ingredients, such as fresh meat, vegetables and fruits, and avoid buying processed meat, canned food and so on. When buying food, pay attention to the sodium content on the food label and choose products with low sodium content. 3. Use other seasonings. Some natural seasonings can be used instead of salt to increase the flavor of food, such as lemon juice, vinegar, spices (such as pepper, star anise, cinnamon, etc.). These seasonings can make food more delicious while reducing the use of salt. (2) Control fat intake 1. Choose healthy sources of fat. Choose foods rich in unsaturated fats, such as olive oil, fish oil, nuts and so on. Use olive oil instead of animal oil when cooking. Fish is a good source of protein and unsaturated fatty acids and can be eaten 2-3 times a week. 2. Reduce the intake of saturated fat and trans fat. Eat less animal viscera, fat, fried food and food containing partially hydrogenated vegetable oil. If you want to eat dairy products, you can choose low-fat or fat-free products.
5. Benefits of low-salt and low-fat diet for hypertensive patients Adhering to low-salt and low-fat diet can effectively reduce blood pressure and reduce the dependence of hypertensive patients on antihypertensive drugs. At the same time, this healthy dietary pattern helps to improve vascular function and reduce the risk of complications such as cardiovascular and cerebrovascular diseases. Maintaining a low-salt and low-fat diet for a long time can also improve the body’s metabolic status and have a positive impact on overall health. For hypertensive patients and people at risk of hypertension, following the principle of low-salt and low-fat diet is one of the key measures to prevent and control hypertension. Blood pressure can be better managed and quality of life can be improved through appropriate dietary adjustments, combined with appropriate lifestyle changes and necessary medical interventions.
Hypertension
