Hypertension has become a major threat to people’s health. It is not just a simple problem of high blood pressure but also a potential inducer of various cardiovascular diseases. Therefore, for patients with hypertension, reasonable dietary adjustments are key to controlling the condition and maintaining health. Here, doctors advise that there are two types of foods that can be eaten more in moderation and two types of foods that should be eaten less.
For hypertension patients “2 types to eat more of”
Eat more potassium-rich foods:
Potassium is an important mineral that helps regulate the body’s water balance and blood pressure. Patients with hypertension can help control their blood pressure by eating more potassium-rich foods, including:
1. Fruits: Bananas, oranges, kiwis, cantaloupes, and other fruits are rich in potassium and can be healthy snack choices for hypertension patients.
2. Vegetables: Spinach, potatoes, broccoli, carrots, and other vegetables are also excellent sources of potassium, diversifying the diet and increasing nutrient intake.
3. Nuts and seeds: Almonds, walnuts, peanuts, sunflower seeds, and other nuts and seeds are rich in potassium and consuming them in moderation helps supplement the body with the necessary nutrients.
Eat more foods rich in dietary fiber:
Dietary fiber is equally important for controlling blood pressure and preventing cardiovascular diseases. Patients with hypertension can choose foods rich in dietary fiber, such as:
1. Whole grains: Oats, whole grain bread, brown rice, and other whole grain foods are rich in dietary fiber, helping lower cholesterol levels and control blood pressure.
2. Legumes: Legumes like tofu, soy milk, black beans, red beans, are rich in dietary fiber and quality protein, making them healthy choices for hypertension patients.
3. Vegetables and fruits: Vegetables and fruits also contain soluble dietary fiber, such as apples, pears, carrots, celery, which help maintain stable blood pressure.
For hypertension patients “2 types to eat less of”
High-sodium foods:
High-sodium foods should be avoided by patients with hypertension. Excessive salt intake can lead to an excess of sodium ions in the body, causing water and sodium retention, increasing blood volume, and subsequently raising blood pressure.
Therefore, patients with hypertension should reduce the consumption of processed foods, salty pickles, salted fish, and aim to keep daily salt intake below 6 grams.
High-fat foods:
High-fat foods like fried foods, animal fats, increase the body’s cholesterol levels, worsen atherosclerosis, and increase the risk of cardiovascular diseases.
Hypertension patients should reduce the consumption of high-fat foods and choose low-fat cooking methods like steaming, boiling, and baking.
Advice for maintaining stable blood pressure:
Maintain healthy eating habits:
Opt for a low-salt, low-fat, low-sugar diet, increase intake of fresh fruits, vegetables, whole grains, and healthy protein sources such as fish, legumes, and poultry. Avoid excessive intake of processed foods and trans fat-containing foods.
Control weight:
Maintaining a healthy weight helps lower blood pressure levels. Control weight through healthy eating and moderate exercise to prevent obesity’s adverse effects on cardiovascular health.
Exercise moderately:
Engage in at least 150 minutes of moderate-intensity aerobic exercise weekly, like brisk walking, swimming, cycling, etc. Exercise strengthens heart function, promotes blood circulation, and helps stabilize blood pressure.
Maintain a regular schedule:
Keep good sleep habits and ensure an adequate amount of sleep. Chronic sleep deprivation may lead to high blood pressure, increasing the risk of cardiovascular diseases.
Reduce stress:
Learn effective ways to cope with stress and emotions, like deep breathing, meditation, and yoga, to relieve stress. Prolonged tension and anxiety can lead to high blood pressure, increasing the risk of cardiovascular diseases.
Limit caffeine intake:
Caffeine can cause an increase in blood pressure, so it’s advisable to limit the consumption of coffee and tea, especially in the evenings.
Quit smoking and limit alcohol:
Smoking and alcohol consumption are major risk factors for hypertension and cardiovascular diseases. Quitting smoking and limiting alcohol intake are vital measures for maintaining cardiovascular health.
Regular monitoring:
For individuals already diagnosed with hypertension, regular blood pressure monitoring is crucial. Follow the doctor’s advice, adjust treatment promptly, and keep blood pressure within the normal range.
