In the field of nutrition, eggs have always been regarded as a source of high-quality protein and are deeply loved by the general public. However, in recent years, there has been ongoing debate about the impact of eggs on blood pressure, with some even claiming that eating eggs every day is bad for blood pressure. So, what is the truth? Doctors remind us that besides eggs, there are three other types of food that we need to pay special attention to in terms of blood pressure control and try to consume them in moderation.
First, let’s explore the relationship between eggs and blood pressure. Eggs are rich in protein, fats, minerals, and vitamins, especially the lecithin in egg yolks, which has a positive effect on brain development and memory enhancement. However, the cholesterol content in egg yolks is relatively high, and prolonged excessive intake may have adverse effects on blood pressure.
But this does not mean that we should completely give up eggs, but rather consume them in moderation and pay attention to maintaining a balanced diet. At the same time, for individuals with hypertension or at risk of cardiovascular diseases, it is recommended to consult a doctor or nutritionist for proper dietary recommendations.
Next, the three types of foods that doctors mentioned to consume less of are as follows:
The first is high-salt foods. Salt is the “invisible killer” of high blood pressure, excessive intake of sodium ions can lead to water retention in the body, an increase in blood volume, and thus raising blood pressure. Therefore, we should try to reduce the consumption of high-salt foods such as pickles, processed foods, and convenience foods, and also control the amount of salt used in cooking by adopting a low-salt diet.
The second is high-fat foods. High-fat foods not only contribute to obesity but also increase blood lipid levels, exacerbating the burden on the cardiovascular system and being detrimental to blood pressure control. Fried chicken, fries, fatty meats, and other high-fat foods like fried foods and animal organs should be consumed in moderation. Conversely, we should choose healthy sources of fats rich in unsaturated fatty acids such as vegetable oils and fish to maintain blood lipids within a normal range.
The third is sugary drinks and sweets. Excessive sugar intake can lead to elevated blood sugar levels, long-term hyperglycemia can damage vascular endothelial function, accelerate the progression of arteriosclerosis, and indirectly affect blood pressure.
Therefore, we should try to avoid consuming excessive sugary drinks and sweets, especially hidden sugars in processed foods. Fresh fruits can be chosen as alternatives to desserts, meeting both taste preferences and nutritional needs.
In addition to monitoring the intake of these three types of foods, we can also maintain healthy blood pressure through the following methods:
– Incorporating adequate physical activity. Exercise can help control weight, enhance cardiopulmonary function, promote blood circulation, and aid in blood pressure reduction. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc.
– Quit smoking and limit alcohol consumption. Smoking and excessive alcohol consumption have unfavorable effects on blood pressure and increase the risk of cardiovascular diseases. Therefore, it is advisable to quit smoking actively, restrict alcohol intake, and strive to abstain from alcohol or limit its consumption.
– Maintaining a positive mindset. Emotional fluctuations and excessive stress can have a negative impact on blood pressure. We should learn to adjust our mindset, maintain a positive and optimistic attitude towards life, alleviate stress through activities like meditation, yoga, etc., and ensure both physical and mental well-being.
– Regularly monitor blood pressure. Understanding one’s blood pressure status is crucial for preventing and managing hypertension. It is recommended for adults to measure their blood pressure at least once a year, while individuals with hypertension should follow medical advice to monitor blood pressure changes regularly and adjust treatment plans promptly.
In conclusion, the impact of eating eggs every day on blood pressure is not absolute, the key lies in moderate consumption and maintaining a balanced diet. Additionally, we need to be mindful of the intake of high-salt, high-fat, and high-sugar foods, and uphold healthy lifestyle practices to maintain optimal blood pressure. The three types of foods mentioned by doctors do not need to be completely avoided but rather consumed in moderation, practicing dietary moderation and achieving nutritional balance.
