5 healthy diet is not difficult to lower blood pressure
According to media reports, Sarah Brewer, a medical nutritionist, proposed five anti-hypertensive diet recommendations. It is not difficult to lower blood pressure with simple dietary adjustments.
1. DASH Diet, tailor-made for anti-hypertension, is based on a healthy Mediterranean diet that includes olive oil, garlic, fruits, vegetables, nuts, and low-fat dairy products. Protein intake comes mainly from white meat (fish and chicken) rather than red meat; at the same time, the intake of salt, saturated fat, cholesterol, sugar and refined carbohydrates are strictly limited. Following the lowest sodium DST diet, blood pressure can be reduced by 11.5/5.7 mm Hg within 30 days.
The five principles of Deshu's diet include: 1. The staple food is rice or brown rice; 2. Two to three kinds of vegetables per meal, about the amount of 1 to 1.5 bowls; 3. The white meat (chicken, fish) is selected for the meat; Cooking with vegetable oil, or partially replacing with nuts; 5. One to two fruits per meal, about the amount of one bowl.
Second, eat yogurt. A study of 275,000 women nurses and 50,000 male medical personnel found that those who eat yogurt 5 times a week or more have a lower chance of suffering from high blood pressure than those who do not eat yogurt. one.
Third, eat less potatoes and French fries. If you eat more than four servings of potatoes per week, the risk of suffering from high blood pressure will increase significantly: specifically, compared with those who eat potatoes less than once a month, eating potatoes and potato puree can increase the risk by 11%. Eating French fries will increase the risk of 17%. The biggest reason may be that taking potato starch can increase blood sugar. You can eat sweet potatoes instead of having a small effect on blood sugar levels and other health benefits.
Fourth, eat more garlic. Eating two or three cloves of garlic a day may not help expand the circle of communication, but it can reduce your blood pressure and reduce the risk of heart attack or stroke by 40%. Black Garlic does not produce halitosis and body odor, and it can also lower blood pressure by an average of 6.71/4.79 mm Hg.
Fifth, take vitamin D supplements. When the northern hemisphere enters the cold season and the UV index is less than 3, vitamin D levels are also greatly reduced. Vitamin D can interact with nitric oxide in the body and promote vasodilation. Studies have found that supplementation with moderate doses of vitamin D (1000 to 4,000 IU) can help lower blood pressure, and different people may need to replenish their doses.
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