Hypertension is becoming younger, diet is the best medicine

What is high blood pressure?

I think many of my friends have heard of this disease.

But when asked carefully, I didn't know that I had high blood pressure.

What kind of disease is it?

Hypertension is high blood pressure

Systemic diseases characterized by

When systolic and diastolic blood pressure

Or when both are greater than or equal to 140/90 mmHg ,

That is, it is diagnosed as hypertension.

To meet people’s health needs

The National Health Commission has released

"Dietary Guidelines for Hypertension in Adults (2023 Edition)" (hereinafter referred to as the "Guidelines").

New Food Guide

Proposed

Here are some principles and suggestions:

Reduce sodium and increase potassium, eat a light diet

★ Gradually reduce each person's daily salt intake to below 5g ; increase the intake of potassium-rich foods.

★ Eat a light diet and eat less high-fat and high-cholesterol foods .

★ Excessive sodium salt intake can increase the risk of high blood pressure, and sodium salt intake from various foods should be limited .

★ Increasing dietary potassium intake can lower blood pressure. It is recommended to increase the intake of potassium-rich foods (such as fresh vegetables, fruits, and beans, etc.). People with renal insufficiency should consult a doctor before taking potassium supplements.

Reasonable diet, scientific diet

★ Hypertensive patients should follow the principle of a reasonable diet, enrich food varieties, and arrange three meals a day reasonably . It is recommended that hypertensive patients eat more vegetables and fruits rich in dietary fiber, and dark vegetables should account for more than half of the total amount of vegetables. Vegetables and fruits cannot replace each other.

★ At the same time, the most important thing about diet is “ not to hurt the internal organs ”. According to the different syndromes of hypertension, the principle of “differentiation and diet” is adopted, and the effective and reasonable use of Chinese medicine diet can play a role in assisting the prevention and improvement of hypertension.

Balance eating and exercise, healthy weight

★ Do you know what BMI is? Body mass index (BMI) is the number obtained by dividing weight by two heights . Adults should maintain it between 18.5 and 23.9 kg/m2 (the number can be increased appropriately for those over 65 years old). At the same time, the waist circumference of men should be less than 85 cm and that of women should be less than 80 cm .

★ The average daily energy requirement for adults aged 18 to 49 in China with light physical activity level is 2250 kcal for men and 1800 kcal for women; overweight and obese people should reduce their energy intake , with daily energy intake reduced by 300 to 500 kcal compared to the original, and control the intake of high-energy foods .

★ In addition to eating, we also advocate regular moderate-intensity aerobic exercise to reduce static behavior time . Generally, adults should perform 2.5 to 5 hours of moderate-intensity aerobic activity or 1.25 to 2.5 hours of high-intensity aerobic activity per week.

Quit smoking and limit alcohol consumption, maintain psychological balance

★ Don’t smoke, quit smoking completely and avoid passive smoking .

★Do not drink or limit drinking . Reduce mental stress and maintain psychological balance.

Monitor blood pressure and manage yourself

★ Monitor blood pressure regularly , understand blood pressure values and standard status, follow doctor's advice for lifestyle intervention, adhere to long-term treatment, and self-manage .

Beijing is located in North my country.

The climate characteristics are:

The summer is hot and rainy, and the winter is cold and dry.

The four seasons are distinct.

Combining the traditional food culture of the region,

While retaining the characteristics of the food,

Follow the dietary principles for patients with hypertension.

The recipes in the Guide that are suitable for Beijing residents are as follows:

01. Spring Recipe 1

02. Spring Recipe 2

03. Summer Recipe 1

04. Summer Recipe 2