How to adjust high blood pressure with nutritious diet and recipes

Relying on nutritious diet to regulate high blood pressure. The core is to control sodium and increase potassium, and reduce the proportion of free sugar and saturated fat in meals. There is no need to deliberately eat bland sick meals. Most patients with mild to moderate hypertension without other underlying diseases can see systolic blood pressure after 3-6 months. The range of decrease is 5-15mmHg. I have a 38-year-old Internet friend. Before his weight was high, his high blood pressure fluctuated around 145 all year round. He adjusted his meal mix without taking antihypertensive drugs and stabilized it to less than 130 in 4 months. Incidentally, his blood lipids dropped by less than half.

In fact, the logic of this combination is based on the internationally recognized DASH diet, but it does not need to be strictly measured in grams. It is adapted to the eating habits of our Chinese people. After all, no matter how useful a recipe is, it is useless if you can't stick to it. It's a coincidence that he also encountered many pitfalls when he first started tuning, which happened to correspond to several misunderstandings that are currently causing a lot of noise on the Internet. For example, at the beginning, he heard people say that people with high blood pressure should completely ban salt. He did not even dare to use soy sauce when cooking. He only cooked vegetables with plain water. After three days of eating, he couldn't bear to get up in the middle of the night and order barbecue. Instead, his blood pressure rose even higher. There was also a school of thought that as long as he changed to low-sodium salt, he could eat pickled meats and pickles at will. He also tried it for half a month, but it had no effect at all. Later, he found a dietitian to prepare a plan.

If you really want to make adjustments, it doesn’t have to be so complicated. You can just change a few of your usual meals. For example, the fried dough sticks with sweet soy milk that you used to eat for breakfast can be replaced with sugar-free soy milk and a whole egg and half a corn. There is no need to throw away the egg yolk at all. This is also a very controversial point nowadays. Many people still think that high blood pressure cannot touch egg yolk. In fact, The latest "Chinese Dietary Guidelines for Hypertensive Patients" has long made it clear that as long as you are not a person with particularly poor cholesterol metabolism, one whole egg a day will not affect blood pressure at all. My friend who threw away egg yolks for more than half a year before switched to eating whole eggs did not increase his blood pressure. On the contrary, because he was full enough, he did not have to sneak out for sugary snacks in the morning, which actually helped.

For lunch, he had previously ordered takeout sauced bones and braised chicken, but now he switched to stir-fried seasonal vegetables, half a portion of steamed fish, and multigrain rice. When cooking at home, he used 1/3 less salt than before, and sprinkled some white pepper or matsutake mushrooms before cooking to enhance the flavor. It was not too bland at all. You can think of your body's blood pressure regulation as a water reservoir at home. Sodium is the inlet pipe, and potassium is the outlet pipe. If you block the water inlet pipe and no sodium enters at all, your body will suffer from fatigue due to sodium deficiency. It is useless to just open the outlet pipe to supplement potassium and take a lot of supplements. , both sides need to be adjusted at the same time to be stable. Usually eat more spinach, celery, mushrooms and peeled apples. The amount of potassium is enough. There is no need to drink the anti-hypertensive celery juice that is spread online. My friend tried drinking it for three days in a row before, and he had diarrhea for two days, but his blood pressure fluctuated greatly.

If you have to go out for dinner, try to order stir-fried or boiled vegetables, and rinse them in warm water before eating. This will remove most of the salt and oil attached to the surface, which is much more effective than taking half an extra antihypertensive pill when you go home after eating. There is another hotly debated point right now: Can dietary conditioning completely replace antihypertensive drugs? There are two extreme opinions, either they think that diet is useless and they rely on taking medicine, or they think that as long as they eat right, they can stop taking medicine immediately. I have an aunt next to me who has severe hypertension and diabetes. She heard people say that diet can lower blood pressure and secretly stopped taking medicine. As a result, she fainted and was admitted to the hospital within half a month. Generally, only people with mild hypertension and no other underlying diseases can try to adjust their diet for three months first. If it can be reduced, they can continue to maintain it. If it cannot be reduced, they still have to take medicine as prescribed by the doctor. Diet is always a supplement and cannot replace treatment.

Oh, yes, there is also hidden sodium that everyone easily overlooks. For example, the sodium content in noodles, ordinary whole-wheat bread, and salad dressings is not low. When buying, turn to the back and look at the nutritional label. If the NRV% of sodium exceeds 30%, try to buy as little as possible. My friend used to eat all of it every day. One slice of wheat bread accounts for 10% of the daily recommended amount of sodium. He used to eat four slices a day, and the bread alone consumed almost half of the salt. After switching to low-sodium bread, his blood pressure dropped by several figures. Noticing these small details is much more useful than buying a lot of expensive anti-hypertensive health products.