Ever since Old Li was diagnosed with hypertension, he has been worried about the possibility of having a sudden heart attack or stroke due to this time bomb. So, in addition to taking antihypertensive medication, he also frequently tries some traditional Chinese medical treatments, but the results are not very satisfactory. It wasn’t until one day when chatting with an old friend about this issue that he learned from his friend that the best “antihypertensive tool” is actually right by his side.
That’s right, when many people talk about the diet of hypertensive patients, they probably think of low salt? Low sugar? While adjusting the diet in this way can indeed help alleviate spikes in blood pressure, what we want to talk about today is not that simple.
1. The number of hypertensive patients in China is as high as 245 million!
The World Health Organization’s first “Global Hypertension Report” pointed out that the number of adult hypertensive patients worldwide has reached 1.3 billion. According to the “2022 China Cardiovascular Health and Disease Report” from the National Center for Cardiovascular Diseases, the number of hypertensive patients in China is as high as 245 million, and the trend of onset is becoming younger.
The harm of hypertension is more serious than you can imagine!
On one hand, the continuous damage of hypertension to blood vessels may lead to plaque deposition on the inner walls of blood vessels, thereby triggering various cardiovascular and cerebrovascular disease risks, with severe cases possibly leading to sudden cardiac death;
Furthermore, high blood pressure can also affect the normal functioning of multiple organs in the body. For example, increased resistance in pumping blood from the heart may lead to risks of heart failure, coronary heart disease, myocardial infarction, and many other diseases;
Moreover, long-term hypertension can increase the pressure in the cerebral arteries, leading to the appearance of atherosclerosis plaques, affecting the normal blood supply to the brain, and increasing the risks of brain damage, cerebral hemorrhage, and other diseases;
Elevated blood pressure can also affect the normal function of kidney tissues. As the renal arteries continue to harden and narrow, it may lead to adverse effects such as kidney failure.
Therefore, having no symptoms of high blood pressure does not mean there is no harm. Many health risks have already been quietly planted. Studies have shown that about 5% of hypertensive patients have no obvious symptoms in their daily lives. However, due to the impact of hypertension, various complications in blood vessels and organs may erupt. Therefore, it is essential to pay attention to and intervene promptly in potential risks of high blood pressure.
Experts remind us that under normal circumstances, blood pressure exceeding 130/80mmHg should be vigilant, as with the continuous rise in blood pressure, it will inevitably cause certain harm to our organs such as the heart, brain, and kidneys. It is recommended to intervene promptly and actively adjust our lifestyle.
2. Research finds that eating more of these fruits may reduce the risk of high blood pressure-related deaths by 43%.
Recently, a study published in the journal “Frontiers in Nutrition” by the Second Affiliated Hospital of Dalian Medical University found that eating more bananas or apples has the greatest benefits in lowering high blood pressure.
The researchers collected data from 2,480 hypertensive patients on their fruit preferences and intake frequencies through a questionnaire survey. After comparing the data over a 10-year follow-up period, it was found that as the intake frequency of apples and bananas increased, the overall risk of death from high blood pressure decreased.
Specifically, compared to those who rarely eat apples, those who eat apples 3-6 times a week have a 40% lower risk of death from all causes; and compared to those who rarely eat bananas, those who eat bananas 3-6 times a week have a 24% lower risk of death from all causes.
In fact, dietary interventions like these have become recognized effective measures for preventing and treating hypertension both domestically and abroad, especially certain foods that are crucial for improving blood pressure. Such as these two:
1. Legumes
Last year, there was a relevant study published in “Cardiology.” According to a review, a long-term follow-up of over 60,000 people showed that those who consumed more than 125 grams of soybeans daily had a 27% lower risk of hypertension, suggesting that increasing soy intake can control blood pressure levels.
2. Tomatoes
The “European Journal of Preventive Cardiology” has also published a study on the dietary impact on hypertension. According to the investigation, eating a tomato a day helps lower blood pressure, and it is recommended that hypertensive patients consume more than 110 grams of tomatoes daily.
3. Once diagnosed with hypertension, it’s best to consume less of these 4 foods.
We all know that blood pressure fluctuations are closely related to salt intake. Besides limiting salt intake, it is also important to pay attention to high sodium and certain stimulating vegetables. Especially, the following 4 common vegetables:
1. Bok Choy
Bok choy is a common ingredient liked by many households because of its sweetness and its heat-clearing, detoxifying, and intestinal functions. However, many people may not know that this vegetable contains 170.2 mg of sodium per 100 grams, making it a high-sodium vegetable that is better consumed less by hypertensive patients.
2. Swiss Chard
Swiss chard, also known as chard or sea kale, is another common high-sodium vegetable. It contains 260 mg of sodium per 100 grams. Individuals with a history of hypertension who enjoy consuming this vegetable should be cautious about excessive consumption.
3. Chili Pepper
Although chili peppers are not high-sodium vegetables, their high stimulant content can cause blood vessel constriction, leading to unstable blood pressure. Moreover, chili peppers can damage the mucous membrane of the stomach and intestines, so it is also advisable not to consume them in excess.
4. Fennel
Fennel also contains many sodium ions. Consuming excessive amounts of this ingredient falls under a high sodium diet, which is not conducive to controlling blood pressure. Therefore, individuals with high blood pressure should consume fennel sparingly to avoid increasing the burden on blood vessels.
In conclusion, adjusting daily dietary habits is an important way to control blood pressure, especially controlling the intake of sodium. Of course, apart from dietary aspects, regularly monitoring blood pressure fluctuations and controlling changes in body weight are also essential measures for blood pressure control. Be careful not to be negligent in your daily life!
References:
[1] “National Hypertension Day | These 5 Misconceptions About Lowering Blood Pressure, You Definitely Don’t Know.” Popular Science China, 2022-10-08.
[2] “Have Hypertension? Eat More Fruits! Study Finds: These 2 Fruits Can Reduce the Risk of Death.” Health Times, 2024-04-15.
[3] “The Number of Hypertensive Patients in China Reaches 245 Million! How Many of These 10 Common Misconceptions Have You Fallen Into?” Guangdong Popular Science, 2023-10-08.
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