Today, high blood pressure is a very common condition. There are several different factors that can contribute to it, including obesity genetics, poor eating habits, sedentary lifestyle, and more.

When it comes to high blood pressure, our diet is one of the most influential factors. Of course, there are other habits at play, but a good or bad diet can affect our blood pressure. Today, we're going to focus on providing you with the following information on what you need to avoid if you suffer from high blood pressure, also known as hypertension.

Foods you should avoid if you have high blood pressure:

Deli meat and sausages

Deli meats and sausages are known for their high sodium and fat content, which is harmful to arterial health and overall blood flow. It is best to choose lean meats such as chicken, rabbit and veal.

cheese

Most cheeses have a high sodium content that causes blood pressure to rise. By increasing the amount of fluid retained by the body, blood pressure rises. A good alternative to traditional cheese is a cheese with no added sodium.

between-meal nibbles

Most of the snacks available in the market usually contain a lot of sodium fats which are harmful to the body. Avoid fried foods, salted nuts, potato chips, French fries, pretzels and other similar snacks.

Butter and margarine

Butter and margarine are common ingredients in preparing and serving food. However, they are high in sodium and fat, which can affect arterial health. You can reduce your consumption of these products or you can choose to use olive oil as a substitute.

Avoid dry or salted meat

You should avoid dehydrated meats and other products you can find at the store. These foods are usually high in sodium, which makes them last longer.

Salad dressings and condiments

Condiments and salad dressings, such as mayonnaise, ketchup, etc., are high in sodium, which we already know can affect arterial health. Instead of these, make a low-sodium, low-fat homemade dressing.

black tea

This tea is high in caffeine, which is not good for people with high blood pressure because it stimulates adrenaline cortisol production and raises your blood pressure.

fennel seed

Use ... Tea fennel seeds made may significantly increase your blood pressure and even trigger a heart attack in extreme cases.

Other habits you should avoid...

Do not drink alcoholic beverages. Excessive alcohol consumption can increase blood pressure. However, some studies have found that drinking just one or two glasses of wine a day may actually help regulate blood pressure.

Don't lead a sedentary life. Not getting enough exercise can lead to serious health problems, including high blood pressure. Obesity and high levels of bad cholesterol also accelerate this disease. It is important to eat a healthy diet, exercise adequately, drink water, reduce stress and consult your doctor regularly.

Avoid caffeine. Research is still ongoing to determine exactly how caffeine affects blood pressure. While there is evidence that caffeine suddenly raises blood pressure, researchers don't know if the effect is long-lasting or temporary. However, if you suffer from high blood pressure, it's best to avoid or cut back on substances that contain caffeine.

Hypertension is a very common chronic disease, which is very harmful to human beings and is known as the silent killer. The number of people suffering from hypertension in China is close to 300 million, and such a large number of people suffering from hypertension is inseparable from the lifestyle and dietary habits.

What foods do people with high blood pressure need to eat less of when it comes to their diet?

1、High sodium food

• The most common sodium salt in our lives is table salt, in addition to MSG and soy sauce for flavoring.
• Our residents in general, the taste is relatively heavy. Surveys have found that China's per capita daily salt intake is at 10.5g, 75% more than the recommended healthy salt intake of 6g per day. Plus, most Chinese people are sodium-sensitive. Therefore, high sodium salt intake is one of the important causes of hypertension in China.
  
  

What are some common foods in our lives that are high in sodium?

• In addition to salt, MSG, and soy sauce, there are a variety of pickled products, such as salted vegetables and kimchi. Salted fish, preserved meat, ham, and various sauces.
  
  
  
  

2, a little blackmail

• Limiting alcohol consumption can lead to a drop in blood pressure. Studies have shown that a 67% reduction in alcohol intake can result in a 3.06 mmHg drop in systolic blood pressure and a 2.04 mmHg drop in diastolic blood pressure.
• In the past, it was often said that drinking small amounts of alcohol has cardiovascular benefits. This conclusion, in fact, is not very well supported by science.
• However, some studies have shown that reducing alcohol consumption, even for people who drink small amounts, can be beneficial in reducing the risk of cardiovascular disease.
  
  

3、High cholesterol, high calorie food

• All of the damage to the heart, kidneys, and brain from high blood pressure occurs primarily through damage to the blood vessels.
• Prolonged high blood pressure causes damage to the endothelium of blood vessels, and bad cholesterol (LDL cholesterol) in the blood takes advantage of this to enter the endothelium of blood vessels and form atherosclerosis.
• It is the emergence of atherosclerosis that leads to coronary heart disease and cerebral infarction later on.
• The more cholesterol you consume, the faster the process of atherosclerosis, so it is important to have fewer foods high in cholesterol.
• And too much intake of high-calorie foods can be converted into fat in the body.
  
  

What are the foods that are high in cholesterol and calories?

• Saturated fats: fatty meats, butter, fried foods, cream, etc.
• High cholesterol: animal offal, egg yolks, seafood (shrimp, crab, sardines, etc.)
• High-calorie foods: sugary drinks, alcohol, etc.
  
  
  

In addition to the above foods that should be eaten sparingly, people with high blood pressure should eat a lot of fresh vegetables and fruits, which are helpful in lowering blood pressure.

It's best to eat less;

I. Spicy and stimulating food; such as: chili peppers, ginger and so on.

Second, warm tonic; such as: ginseng, ginseng, antler, and cinnamon, lychee, jujube and so on.

Third, warm and hot meat; such as: mutton, dog meat and so on.

Fourth, foods high in salt; e.g., salted vegetables, soy sauce tofu, etc.

V. Minimize smoking.

What is the best thing to eat less of for high blood pressure? This is a lot of high blood pressure patients are particularly concerned about the problem, today Dr. Zhang will try to talk about this topic. In fact, this topic is already a clichéd topic, I personally feel that in addition to those old three less salt, less oil, in addition to the precautions, I personally say a few special parental precautions.

First of all, for the majority of people with high blood pressure, please pay attention to eat less pickles, squash, soy sauce tofu, stinky tofu, pickles and other pickled foods. This advice is not for any other reason, it is because this kind of food contains a lot of salt, a little bit of attention to the day's salt intake will exceed the standard. Therefore, hypertension patients first of all we love to eat pickled food habits changed, really love to eat a little less, do not eat more, so that for the health benefits, for the control of blood pressure is also beneficial.

Secondly, the majority of hypertensive patients are advised to stay away from restaurant food and takeaway food. Because most of the restaurant food and takeout rely on high salt, high fat, high sugar to enhance the flavor, eat more than not only the salt intake will be excessive, oil and sugar intake will also be excessive, which will be more trouble for the control of high blood pressure, so we pay attention to must eat less restaurant food and takeout food.

Once again, it is important for people with high blood pressure to snack less. A lot of people may find it unbelievable, what is the relationship between snacks and high blood pressure? If you have this kind of doubt, please take a look at the ingredient list of snacks in the supermarket to see how many snacks contain sodium chloride, which is also known as table salt. I think you will be shocked if you don't read it. That's right, many of them contain table salt, and some of them have a very large amount. So snacks are really a food that people with high blood pressure should stay away from.

Finally, the majority of friends with high blood pressure is recommended to eat less fried those classic "junk food", such as fried chicken wings and French fries, these foods are generally added more salt, and then fried in oil, so the energy exceeds the standard when the salt will invariably increase intake. Therefore, Dr. Zhang suggests that we eat less of the classic "junk food".

In short, hypertensive patients should pay special attention to eat less high-fat, high-salt, high-sugar food, but also for some of the life of the common unobtrusive food should also pay special attention to, otherwise an inadvertent improper diet, and even aggravate the condition of high blood pressure.

What is the best thing to eat less of for high blood pressure?

Hypertension is defined as a persistent elevation of systolic and/or diastolic blood pressure in the arteries of the body circulation. The World Health Organization recommended the diagnostic criteria for hypertension in 1978: a systolic blood pressure of 18.7kpa (140mmHg) or less, and a diastolic blood pressure of 12.04kpa (90mmHg) or less, are considered to be normal adult blood pressure. If the systolic blood pressure is above 21.3kpa (160mmHg) and the diastolic blood pressure is above 12.6kpa (95mmHg), then the blood pressure is considered high. Blood pressure values between normal and high blood pressure are called critical high blood pressure.

Dietary Nutritional Care for People with High Blood Pressure

Dietary treatment should control the amount of calories and salt in moderation, reduce the level of fat and cholesterol intake, control body weight, prevent or correct obesity, diuretic sodium, regulate blood volume, and protect the function of the heart, brain, and renal vascular system.

Use a diet low in fat and cholesterol, low in sodium, high in vitamins, and moderate in protein spray and calories.

1. Calorie and weight control

Obesity is one of the risk factors for hypertension and the main cause of obesity is excessive calorie intake. Excess calories in the body can be converted into fat stored in the subcutaneous and body tissues, thus leading to obesity. Therefore, controlling caloric intake and maintaining an ideal body weight is one of the most important measures in the prevention and treatment of hypertension.

2. Adequate protein

Harmful substances produced by protein metabolism can cause blood pressure fluctuations, and animal protein should be limited. When mixing the diet, the physiological role of protein should be taken into account, and high-quality protein with high biological value should be selected. Should also eat 2 to 3 times a week fish protein spray, can improve blood vessel elasticity and permeability, increase urine, sodium discharge, thereby reducing blood pressure. If hypertension is combined with renal insufficiency, the intake of protein spray should be limited.

3. Lipid restriction

Reduce fat, limit cholesterol, fat supply is generally 40 ~ 50g / d. Soybean oil, vegetable oil, peanut oil, sesame oil, corn oil, safflower oil and other plants contain vitamin E and more linoleic acid, on the prevention of vascular rupture has a certain effect. At the same time suffer from hyperlipidemia and coronary heart disease, more should limit animal fat intake. Can eat more fish, especially sea fish contains unsaturated fatty acids, can make cholesterol oxidation, thus reducing plasma cholesterol, but also ding prolong the platelet coagulation, inhibit thrombosis, prevention of stroke; sea fish also contains more linoleic acid, to increase the elasticity of the microvessels, prevention of vascular rupture, to prevent hypertension complications have a certain role.

4. Consumption of polysaccharide carbohydrates

Eating polysaccharide carbohydrates, food containing high food fiber, such as starch, brown rice, standard flour, corn, millet, etc. can promote intestinal peristalsis, accelerate cholesterol discharge, on the prevention and treatment of essential hypertension is beneficial. Glucose, fructose and sucrose, etc., have the worry of elevating blood lipids, so they should be used sparingly.

5. Minerals and trace elements

Salt contains a large number of sodium ions, population census and animal tests have proved that the more salt you eat, the higher the prevalence of essential hypertension. To maintain body metabolism and prevent hyponatremia, it is appropriate to supply salt at 2~5g/d. Calcium-rich foods are soybean and its products, sunflower seeds, walnuts, milk, peanuts, fish, shrimp, jujubes, leeks, celery, garlic and so on.

6. Consumption of adequate amounts of vitamin C

Large doses of vitamin C can oxidize cholesterol to bile acid and expel it from the body, improving heart function and blood circulation. Dates, tomatoes, celery, oilseed rape, green bamboo shoot leaves and other foods are rich in vitamin C. Eating more fresh vegetables and fruits can help prevent and control essential hypertension. Other water-soluble vitamins, such as vitamin B, should be supplemented in time to prevent deficiency.

7. Dietary moderation

Eat regularly and quantitatively, not too hungry or too full, not overeating, complete food types, a reasonable proportion of nutrients, not picky and not partiality. A light diet is conducive to the prevention and treatment of essential hypertension. Excessive greasy food is easy to be indigested and may lead to sudden death.

I am Dr. Huang Zhiyan, dedicated to explaining the complexity of disease knowledge in plain words to help you manage your body. Your praise is my greatest motivation! Also, if you have a family member who struggles with a hypertensive diet, please pass this article on to them!

I am often asked by hypertensive patients in outpatient clinics what they should eat less of in the future if they have high blood pressure. What not to eat? What should I eat more of?

An unhealthy diet does have an effect on blood pressure, and some studies have even shown that diet may have a relatively greater effect on blood pressure than exercise, weight, alcohol abuse, late nights, and so on.

I. Impact of diet on hypertension

1. What can't I eat?

What you can't eat, or what people usually call taboo, is a question that many people with newly occurring high blood pressure ask. However, in reality, there is no food that can never be eaten, I always joke that as long as other people can eat, we can eat, as long as we are not allergic to eat, we can eat.

While an unhealthy diet can cause high blood pressure, it's not that a specific food will directly cause high blood pressure, so there are no foods you can't eat; if anything, it's what you eat less of!

2. What is best to eat less of?

But for people with high blood pressure, some foods do need to be eaten less, for example, salt should not be excessive, most of the current guidelines recommend less than 6g of salt per person per day, 6g of salt is roughly equivalent to a beer cap so much. Our national average salt consumption is greater than 11g per person per day, so we still have to control our salt, and it's best to have less.

In addition to salt to control, and then high oil, fatty, fatty meat, offal, high sugar foods, these foods do not necessarily directly elevate blood pressure, but high blood pressure itself will be combined with hyperlipidemia, diabetes mellitus, cardiovascular and cerebral vascular disease, so you also have to try to control these foods.

Just because these foods are eaten sparingly doesn't mean they can't be eaten, and a little less usually won't hurt.

3. What can I eat more of?

People with high blood pressure should know which foods they can eat more of, because a large number of studies have confirmed that there is a group of foods conducive to blood pressure control, called the "hypertension diet".

Hypertension diet means, usually dietary intake of sufficient vegetables, fruits, low-fat milk, to maintain adequate intake of potassium, magnesium, calcium and other ions, and minimize the amount of dietary fats and oils, especially animal fats and oils rich in saturated fatty acids, can be effective in controlling blood pressure. Specifically, more fruits and vegetables, appropriate low-fat milk, appropriate coarse grains and cereals and other foods are conducive to hypertension control. Meat to fish, shrimp and poultry, red meat in moderation to lean meat.

The results of the JAHA Journal study showed that a hypertensive diet, among medications to control blood pressure, was the most favorable, followed by aerobic exercise, strength training, a low-calorie diet, and more.

II. In addition to impact it should be coupled with an integrated healthy lifestyle

Diet is only one aspect of controlling high blood pressure. In addition to the healthy diet mentioned above, it is also necessary to cooperate with adherence to exercise, weight control, avoiding staying up late, staying away from smoking and alcohol, good mood, etc., all of which are conducive to the control of blood pressure.

If the above healthy living is not effective in controlling high blood pressure, then it is necessary to lower the blood pressure under the guidance of a regular doctor and with the cooperation of regular antihypertensive medication, and our goal is to reach the blood pressure standard!

In short, with high blood pressure, you should eat a healthy diet, but not what you can't eat, but some foods to eat less, some foods can be eaten more, scientific and comprehensive and diversified diet is conducive to the control of high blood pressure!

With hypertension, it is best to reduce sodium intake every day, the daily salt intake per person gradually reduced to <6 g, daily life can be measured with a "small salt control spoon", it should be noted that in daily life will be consumed in other sodium-containing condiments (monosodium glutamate, soy sauce, etc.), pickled products, snacks, etc., are required to control the intake;

Increase dietary potassium intake by adding potassium-rich foods such as fresh vegetables, fruits and beans;

Eat sensible, balanced meals and add fruits, vegetables, low-fat dairy products, whole grains rich in edible fiber, and protein from plant sources to your diet.

Weight control to achieve a body mass index <24, waist circumference <90 cm for men and <85 cm for women;

Quit smoking completely and avoid passive smoking;

No or limited alcohol consumption;

Maintain moderate-intensity exercise 4-7 times per week for 30-60 minutes per session and undergo a professional evaluation prior to exercise if assessed as having cardiovascular risk factors;

Reduce mental stress and maintain psychological balance

High blood pressure and diabetes are in fact rich disease, most of them are caused by explosive food and drink, have you ever seen any kind of animal in this world still eat when they are full? That kind of animal if too obese he will be eliminated, one is eaten, one is their own can not find food, can not run, so the genes originally had a group of genes specifically responsible for extracting too much energy, that is, to reserve excess energy, to maintain life and the ability to exercise, and now binge eating and inactivity less prone to hypertension and diabetes, the development of society and the life of the rich and wealthy disease of the superiority of the disease, as long as each meal 7.8 minutes full, coupled with exercise will not be this disease, the development of science and technology, our birth mortality rate decreased significantly, that is to say, we closed the door to natural elimination, but also for the inheritance of these diseases on the next opportunity.

I'm one of those people with high blood pressure, usually 160 in high pressure and over 100 in low pressure without medication, so years of lowering my blood pressure have given me some insight into hypertensive disorders.

On the one hand, how does hypertension come to be recognized? Previously, thought high blood pressure is eat out, but with the understanding of this disease, but also special books to buy and study, and then learned that hypertension disease is only two main sources, family genetics and too much salt. And too much salt is usually not taken seriously, salty pickles and pickled food, love of salty food, the South like to eat wax goods and so on have become triggers.

On the other hand, the dangers of high blood pressure. Many people think that high blood pressure is not a big deal, and sometimes just use some medication to get better and not take it seriously. In fact, high blood pressure is the most common chronic disease, once suffering from a lifetime of medication, and not arbitrarily cut off the medication in the middle of the day can be.

First, check your blood pressure frequently to prevent it from rising or falling. Individuals who are able to do so should prepare a blood pressure monitor to facilitate self-checking. Usually, nighttime is the most important time for blood pressure to rise, and waking up in the morning is the best time to measure blood pressure.

Secondly, pay attention to diet. Whether it is genetic or dietary habits, less salt and light is the basic method of lowering blood pressure. Due to the different dietary habits of individuals, in the normal diet should pay attention to eat more vegetables and fruits, pickled products and barbecue to selective consumption. And there are also low-sodium table salt for sale on the market.

On the other hand, we should pay attention to the relationship between hypertension and the three highs. Many hypertensive patients found that originally their blood sugar and blood fat is not a problem, but in order to reduce blood pressure, found that blood fat and blood sugar suddenly increased, these are not properly grasp the relationship between the three, the lack of exercise and a comprehensive mix of diet. Limit alcohol, eat less meat and high-fat food, not because of the balance of salty food and sweet food and elevate blood sugar.

In conclusion, hypertension is one of the most common chronic diseases and should neither be overly worried nor left unattended. As long as diligent inspection and attention to dietary structure, will receive good results.

Feel free to share your thoughts on high blood pressure and the three highs.

High blood pressure is a nasty disease, you can't eat high calorie food, you can't eat meat, you can't eat too much salt, you can't drink alcohol, eat less dog meat and less fish and milk and strong tea and spicy food.