Hypertension should notice what food life?

Seeing this problem reminds me of an old grandfather. He looks very thin and is in good health at ordinary times. Last summer, he went to the hospital for a test. But after years of practice, he found his food tasteless if he put less salt in it, and he also liked salted melon seeds.

The family will gradually reduce the amount of salt used in cooking, so that he slowly comfortable, and remind him to drink more water, eat more fruit. In addition to the elderly, some young people also suffer from hypertension due to obesity. So high blood pressure is not far away from us. Knowing something about it can help yourself, your family and friends.

Here are two possible causes of high blood pressure: obesity and a high-salt diet. Most obese people eat a large amount of food, will take in too many carbohydrates, after a meal, blood sugar will rise, and the metabolism of a large amount of sugar in the blood, it needs to secrete a lot of insulin, catecholamine secretion will increase, resulting in sympathetic nervous tension, blood vessel contraction, blood pressure rise. More than half of hypertensive patients are obese or overweight, and about 10% have diabetes and abnormal glucose tolerance. Too much salt can also lead to high blood pressure. Salt's job is to keep body fluids in balance, and if you eat too much of it, it can lead to too much sodium in your body. Due to defective ion transport in cell membrane and abnormal excretion of sodium by kidney in some people, abnormal sodium metabolism occurs in high salt environment, resulting in a variety of pathophysiological changes and hypertension.

2. Food Glycemic Index When it comes to a hypertensive diet, the food glycemic index (GI) can be mentioned, which is a reference for people with hypertension to choose food. The glycemic index (GI) of a food is an indicator of the degree of blood glucose elevation caused by food, and the change of blood glucose two hours after a food is eaten. Foods with a GI>75 were considered high GI, and foods with a GI≤55 were considered low GI.

Food with high GI is digested quickly and absorbed well after entering the intestine, and glucose can enter the blood rapidly, so it is easy to cause hypertension and hyperglycemia. Food with low GI stays in the intestine for a long time and is released slowly, and the peak value of glucose is low after entering the blood, leading to a small post-meal blood glucose reaction and a corresponding reduction in insulin requirements. Therefore, the drastic fluctuation of blood glucose can be avoided, which can prevent both hyperglycemia and hypoglycemia and effectively control blood glucose.

Foods with low GI tend to produce satiety and lower insulin levels, which can promote the synthesis of glycogen, fat and protein. Therefore, eating foods with low GI can generally help the body burn fat, reduce the storage of fat and achieve the effect of weight loss. The opposite is true for high-GI foods.

High GI foods (eat less): cakes, biscuits, desserts, tubers (lots of water), refined foods, ready-to-eat foods with high sugar content, etc. Low GI foods (commonly eaten) : whole grains, beans, dairy, potatoes (raw or cold processed), fruits containing more fruit acid (apple, cherry, kiwi, etc.), whole grains or high fiber foods, mixed dietary foods (dumplings, wonton, etc.) and fructose, etc.

The chart above shows the glycemic index of a particular food when eaten alone, but the glycemic index can be different if multiple foods are eaten together. For example, when rice is eaten alone, the GI is 88.0, but when it is eaten together with celery and pork, the overall GI is 57. Therefore, different foods can be used for their own meals.

Dietary ingredients According to the above two tables, patients with hypertension should pay more attention to the combination of food ingredients in their diet. In short, they should have a balanced diet.

Divide the foods we eat into five groups. Try to include these five groups in your daily diet. Category 1: cereals and tubers. Cereals include rice, flour and miscellaneous grains; Tubers include potatoes, sweet potatoes, cassava and so on. Mainly provide carbohydrates, protein, dietary fiber, B vitamins and so on.

The second category: animal food. Including meat, poultry, fish, eggs, milk and so on. It mainly provides protein, fat, minerals, vitamin A and B vitamins.

Category three: beans and their products. Including soy and other dried legumes, which provide protein, fat, dietary fiber, minerals and B vitamins. The fourth category: vegetables and fruits. Include fresh bean, rhizome, leaf vegetable, eggplant fruit to wait. It mainly provides dietary fiber, minerals, vitamin C and carotene. Category five: pure energy foods. These include animal and vegetable oils, starches, table sugars and alcohol, which provide energy. Vegetable oils also provide vitamin E and essential fatty acids.

4. Precautions Eat less salt, obesity caused by high blood pressure also need to eat a low-fat diet. Specifically, 3-4G salt per day, eat less salted food, such as salted meat, salted fish, salted eggs, preserved eggs, pickles, canned food with salt, etc. Reduce cooking oil, 20-25g a day, do not order fried food in the canteen, put less oil when cooking.