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“Usually eating these foods can help control blood pressure,” said Dr. Zhang, an internal medicine doctor at the hospital, in a gentle tone as he looked at Aunt Zhang’s physical examination report.
Aunt Zhang, 45 years old, is an ordinary company clerk. She is usually busy with work and rarely pays attention to her own health. It wasn’t until recently when she took a walk in the park and saw elderly men playing chess that she began to pay attention to health issues.
That day, she saw some elderly men playing chess, while their friends discussed various health and wellness issues nearby, mentioning blood pressure, blood lipids, and even diabetes, which made Aunt Zhang a little worried.
When she got home, Aunt Zhang felt that her usual lifestyle was not healthy enough and started to worry about her own health problems. She decided to go to the hospital for a check-up to avoid any hidden health risks. The next morning, she made an appointment and went to the hospital for a comprehensive examination.
After receiving the physical examination report, Aunt Zhang couldn’t help but feel nervous. Her blood pressure was as high as 160, far exceeding the normal range! She immediately felt heavy-hearted and hurried to consult with the doctor.
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Dr. Zhang looked at her physical examination report, furrowed his brows slightly, and then said solemnly, “Aunt Zhang, your blood pressure is indeed on the high side, which could lead to cardiovascular problems if left unchecked. It needs to be controlled as soon as possible.”
Upon hearing this, Aunt Zhang couldn’t help but feel anxious and asked, “Doctor, what should I do? Do I need to take medication?”
Dr. Zhang shook his head: “Currently, your condition is not too serious. You can start by adjusting your diet and lifestyle habits. If the effects are not significant, then consider medical intervention.” Aunt Zhang breathed a sigh of relief and asked, “What should I pay attention to in my diet?”
Dr. Zhang smiled and said, “There are several foods that, if eaten regularly, can help control blood pressure.” He then explained in detail the benefits of these foods.
First, Dr. Zhang recommended foods rich in potassium. Potassium helps the body excrete excess sodium, thereby helping to lower blood pressure.
Bananas are a good source of potassium. Eating a banana every day not only provides energy but also helps maintain vascular health. Upon hearing this, Aunt Zhang made a mental note to eat a banana every day in the future.
Next, Dr. Zhang mentioned dark green vegetables. Spinach, kale, and other vegetables rich in magnesium and folate help relax blood vessels and lower blood pressure.
In particular, spinach is rich in potassium, magnesium, and dietary fiber, making it extremely beneficial to cardiovascular health. After listening, Aunt Zhang decided to add more spinach to her dishes in the future, as it wouldn’t be too troublesome to stir-fry a dish of greens.
Dr. Zhang also mentioned garlic. Garlic contains a component called allicin, which can dilate blood vessels, lower blood pressure, and help reduce blood clot formation.
Although garlic has a strong smell, Aunt Zhang decided to endure it for the sake of her health. She figured that eating one or two cloves a day wouldn’t be too uncomfortable.
Finally, Dr. Zhang mentioned fish rich in omega-3 fatty acids. Salmon, sardines, and other fish not only protect blood vessels but also lower cholesterol, which is beneficial for cardiovascular health.
Upon hearing this, Aunt Zhang made up her mind to buy fish a few times a week and cook it in different ways like braising, steaming, and making soup.
After returning home, Aunt Zhang began to adjust her diet according to Dr. Zhang’s advice. After meals, she also insisted on taking a walk to maintain a moderate amount of exercise.
Before long, when she returned to the hospital for a follow-up check-up, she found that her blood pressure had dropped from 160 to 120! This change surprised Aunt Zhang, who promptly thanked Dr. Zhang.
Dr. Zhang smiled and said, “This is the result of adjusting your diet. However, you should not let your guard down and continue to maintain healthy lifestyle habits, regularly monitor your blood pressure, to prevent rebound.”
Aunt Zhang nodded, silently grateful that she took timely measures this time; otherwise, the consequences would have been unimaginable. She shared her experience with her friends, who all expressed their intention to pay attention to dietary health and prevent high blood pressure.
However, at this point in the story, Aunt Zhang had a new question in her mind, “Doctor, besides these foods, what else should I pay attention to? Is eating these foods enough?”
Dr. Zhang shook his head and explained, “Controlling blood pressure not only relies on diet but also other lifestyle habits. For example, try to avoid consuming too much salt, eat fewer processed foods, as these foods often contain a lot of sodium, which is not conducive to blood pressure control.
In addition, quitting smoking and limiting alcohol consumption are also essential. Tobacco and alcohol are harmful to blood vessels, and prolonged use will increase the risk of high blood pressure.”
Listening attentively, Aunt Zhang felt that her previous lifestyle habits indeed had some issues. She was determined to completely change her unhealthy lifestyle from now on and give her body a healthy future.
Dr. Zhang further supplemented, “Furthermore, maintaining a calm mindset and avoiding excessive tension and stress are important. Large emotional fluctuations can easily trigger blood pressure fluctuations, so it’s important to learn to relax and reduce stress appropriately.”
Aunt Zhang smiled and said, “It seems that I need to learn to relax and stop worrying about trivial matters.”
Dr. Zhang nodded, “Yes, health requires comprehensive management – diet, exercise, and mental state are all crucial. You are doing well now; continue to maintain it, and you will definitely better control your blood pressure.”
Aunt Zhang expressed her gratitude, saying, “Thank you, doctor, I will persevere and strive to improve my health.”
Since then, Aunt Zhang’s life has undergone significant changes. Not only does she pay attention to her diet every day, but she has also developed a habit of walking in the morning and evening, and her mindset has become more peaceful.
Through persistent efforts, Aunt Zhang has maintained her blood pressure within the normal range, and her overall health has improved. She knows that health is a lifelong pursuit; only by adhering to a scientific lifestyle can she have a healthy and long life in the future.
What are your thoughts on this? Feel free to discuss in the comments section!
Reference:
[1] Guo, J.X., & Jin, Z.L. (2004). Bioactive substances in foods that lower blood pressure and their mechanisms of action. Food Industry Technology, 25(2), 144-145.
