Everybody is the master of his own health. Good health comes from good habits, and most diseases are caused by unhealthy lifestyle, such as eat and drink too much, smoking and drinking, often stays up late, lack of exercise and so on. Every patients with high blood pressure expects to find a good way to lower blood pressure; therefore, here we will expose several secrets of high blood pressure and diet, which help you to lower blood pressure without medication.
From a certain point of view, high blood pressure is a life style disease. Essentially, treating high blood pressure is improving living habits and eliminating the risk factors that lead to high blood pressure, then, high blood pressure will be relieved naturally and even cured. Not eliminating the factors leading to the occurrence of hypertension and only relying on drugs to control blood pressure may result in an increasing difficulty to control blood pressure and an increase in drug use, and even refractory hypertension. Therefore, patients with hypertension must get rid of these bad habits.
Keep 5 key words regarding anti-hypertension relying on diet firmly in mind:
There can be no argument about more than half of patients with hypertension are obese or overweight. Obese people needs more energy during physical activity, so the heart must pump more blood to the body to meet the body’s high demands. Moreover, fatter body is related to higher cardiac output and consequently raised blood pressure. Therefore, individuals with heavier weight have a higher risk of hypertension. The risk of hypertension of an individual with moderate obesity is 5 times higher than an individual with normal weight, and 2 times higher than an individual with mild obesity. Losing weight can help to enhance the effects of high blood pressure medication and may also reduce other risk factors, such as high blood fat, fatty liver, coronary heart disease and diabetes mellitus. Therefore, weight loss can help prevent high blood pressure.
Tips for healthy weight loss:
During the process of weight loss, confidence and perseverance are necessary, and you should never give up. The key to the success of weight loss is persistence and determination. Several tips for weight loss are as follows:
Understand whether body weight exceeds the standard weight:
Adults over 18 years old can be measured by using body mass index (BMI).
Body mass index (BMI). It is defined as a person's weight divided by the square of his height:
English BMI Formula:
BMI = (Weight in Pounds / (Height in inches x Height in inches )) x 703
Metric BMI Formula:
BMI = Weight in Kilograms / ( Height in Meters x Height in Meters )
Salt is essential to our diet, but for hypertensive patients, salt intake should be strictly controlled, because, people who eat too much salt, easy to suffer from high blood pressure, gastric cancer, stroke, heart disease, chronic kidney disease, osteoporosis and other diseases. But salt reduction should be carried out step by step. Reduce the amount of salt, soy sauce, etc. while keeping the taste of food.
Salt Intake Light: gram (g)
Healthy adults: 10g 8g 5g
Hypertensive patients: 5g 4g 3g
A collection of tips for salt reduction:
Be vigilant against the salt in processed foods and flavoring!
In this age of rapid development, our life is filled with considerable processed foods, which taste not very salty, but contain a lot of salt. Additionally, some seasoner also contain a large amount of salt, therefore, we must be vigilant.
Salt Content In Processed Foods
|Per 100 grams||Salt Content|
|Ham sausage||4.6 grams|
|Instant noodle||5.6 grams|
Salt Content In Flavoring
|Per 100 grams||Salt Content|
|Salad dressing||2.9 grams|
|Curry paste||17.2 grams|
|BBQ sauce||5.7 grams|
Vegetables and fruits are the best sodium-excreting agent
Reduction of sodium and supplement of potassium are of the greatest importance in the diet therapy of hypertension. The standard of potassium intake is 1/3 of salt intake. Potassium can not only promote the excretion of sodium, but also inhibit renin activity which is related to the increase of blood pressure. Fruits and vegetables are rich in potassium, but potassium is easily soluble in water, cooking and heating may cause the loss of potassium, therefore, eating raw vegetables or drinking the soup from cooking is a good way to supplement potassium.
High quality protein supplement strengthens the blood vessel
Inadequate protein intake, will accelerate the aging of blood vessels, the blood vessels becomes fragile and starts to lose flexibility, and may even exacerbate the formation of hypertension and atherosclerosis. Therefore, Patients with hypertension need protein intake, especially vegetable proteins.
Foods rich in high quality protein:
Soybean and soy products, milk or dairy products, fish, Chicken breast, oysters etc.
Patients with hypertension had better choose skim milk, which can reduce the intake of saturated fatty acids.
Far away from saturated fatty acids
Fats are essential nutrients for the human body, and constitute three major nutrients together with carbohydrates and proteins. As everyone knows, unsaturated fatty acids are beneficial to the human body, while excessive intake of saturated fatty acids, and it is easy to cause obesity and hyperlipidemia (High cholesterol). In short, long-term consumption of high fat foods is not good for people's health. High blood pressure in patients with excessive intake of fat, easy to suffer from arteriosclerosis, hyperlipidemia, heart disease and stroke, for the obese population, the risk is greater.
Be vigilant against food with excessive saturated fatty acids
Deep fried foods, canned foods, preserved foods, processed meats, fat, cream, instant noodles, barbecue food, etc.
Pay attention to unsaturated fatty acids
Unsaturated fatty acids are beneficial to the human body, the poly-unsaturated fatty acids can reduce cholesterol levels in the blood, Omega-3 poly-unsaturated fatty acids (ω-3PUFA) can increase good cholesterol (HDL cholesterol) levels, reduce the bad cholesterol (low density lipoprotein cholesterol) levels.
Foods rich in Omega-3 polyunsaturated fatty acids:
Safflower oil, corn oil, sunflower oil, saury, mackerel, tuna, eel etc.
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