Hypertension is a chronic systemic disease that is characterized by a continuous increase in blood pressure. Long-term hypertension is highly likely to lead to serious life-threatening and even disabling complications in the heart, brain, kidneys and other vital organs.
Normal human blood pressure fluctuates under different physiological conditions. According to the definition in the “Guidelines for the Prevention and Treatment of Hypertension in China” compiled by the Hypertension Alliance organization in 1999, hypertension is considered high if the systolic blood pressure exceeds 18.7 kPa (140 mmHg) or the diastolic blood pressure equals or exceeds 12 kPa (90 mmHg). Hypertension is the number two killer of human death today. Like coronary heart disease, the treatment measures for hypertension are comprehensive, and dietary modification is an important aspect of treatment.
Causes
The cause of hypertension is not well understood, but it may be related to chronic mental stress, lack of physical activity, genetic factors, obesity, and excessive salt consumption. It is generally believed that higher nerve center dysfunction plays a dominant role in the pathogenesis, in addition, humoral factors, endocrine and renal are also involved in the pathogenesis.
Nutritional causes
Excessive sodium intake: Frequent consumption of foods with high sodium content can cause water retention in the body, while contributing to a relative increase in blood volume in the body. Sodium accumulation in the body can also cause the arterial diameter to become smaller, resulting in greater resistance to the heart injecting blood into the vessels, thus triggering hypertension.
The relationship between other elements and hypertension: chlorine, potassium, calcium, magnesium, cadmium, etc. have an effect on blood pressure. Chlorine, which is similar to sodium, is another component of salt and should be consumed sparingly. While adequate intake of potassium, calcium and magnesium is significant in lowering blood pressure, the opposite can raise it. Excessive intake of cadmium can also increase blood pressure.
Fat and hypertension: Excessive intake of animal fat or offal can raise blood pressure, while unsaturated fat present in plant foods can lower blood pressure.
High-fiber diet and hypertension: A high intake of high-fiber diet can lower blood pressure, while the opposite can increase it. This is because dietary fiber promotes cholesterol metabolism and inhibits cholesterol absorption, thus contributing to lower blood pressure.
Alcohol, coffee, cigarettes and hypertension: All three substances can lead to an increase in blood pressure and are more common in people with hypertension who drink alcohol, smoke and drink coffee.
Dietary Modifications
Calorie control: Reduce body weight and maintain an ideal standard weight. Control the body weight to pay attention to the calorie intake, can be based on the intensity of labor, it is recommended to supply 25 to 30 kcal per kg of body weight or some lower.
Fat limit: Reduce the intake of animal fat, and reduce the intake of foods rich in cholesterol, such as egg yolk, fatty meat, animal offal, fish roe and scallop (cholesterol less than 300 mg/day, fat accounting for less than 30% of total calories, saturated fatty acids accounting for less than 10% of total calories), which is very positive for the prevention and treatment of hypertension. You should consume more unsaturated fats and often eat fresh fruits and vegetables.
Intake of potassium, calcium, magnesium: low potassium, low calcium, low magnesium is also one of the factors in the development of hypertension. Analytical studies have shown that fresh food is high in potassium, while artificial food is generally low in potassium, so more fresh vegetables and fruits should be consumed, and less salt-pickled products, etc. If calcium is added to a high-sodium diet or more calcium-containing foods are eaten, then blood pressure will be reduced. Eating more magnesium-containing foods, such as nuts, soybeans, peas, cereals, seafood, dark green vegetables and milk, can also lower blood pressure.
Prevent the increase of insulin secretion: prevent overeating, reduce the intake of carbohydrates, do not over-starve, etc., to prevent the increase of insulin secretion induced by eating and resulting in high blood pressure.
Light diet: A light diet is good for lowering blood pressure. Foods conducive to self-medication include beans, carrots, celery, kelp, nori, winter melon, loofah, white fungus, edible mushrooms, peanuts, sunflower seeds, sesame seeds, walnuts, bananas, grapefruit, apples, etc. Eat less food with high fat and high cholesterol, such as egg yolk, cream, pig liver, pig brain, etc.
Quit smoking and limit alcohol consumption: Studies have proven that nicotine can rapidly increase arterial blood pressure. Smokers have a higher incidence of malignant hypertension and subarachnoid hemorrhage, the risk of coronary heart disease and sudden death in smokers can increase more than 1 times, smoking also reduces the effectiveness of certain antihypertensive drugs. Frequent alcohol consumption and alcohol levels above a certain concentration in the body can lead to increased blood pressure, so it is advocated to quit smoking and limit alcohol consumption (up to 50 ml of alcohol per day).
Salt-free diet: Foreign medical institutions study that: people’s daily food, sodium intake is enough to maintain the body’s need for sodium. Salt should only be used as a condiment, and the average daily intake of salt in China is 6 to 25 grams, which may be one of the reasons why there are more hypertensive patients in China. However, it is not enough to lower salt intake; salt should be removed completely from the diet. Read food package instructions carefully and avoid foods that contain “salt”, “soda”, “sodium” or have the “na” markings. For people without hypertension, it is safe to limit salt intake to 6 grams or less.
Examples of daily food intake and diet
Cereals (rice, flour, millet, corn, mung beans) 200 to 250 grams; meat (lean pork, beef, fish, shrimp), eggs, soy products 150 to 200 grams; vegetables 500 grams; fruits 250 to 500 grams; milk 200 grams; vegetable oil 2 tablespoons; salt 3 to 4 grams, total: protein 56 to 70 grams, fat 50 to 58 grams, sugar 230 to 267 grams, total Calories 1594～1870 kcal.
Foods to eat
Eat high-fiber foods to replenish a large amount of fiber. You should eat more cereals, such as brown rice, buckwheat, millet and oats, but take fiber supplements separately from other supplements and medicines.
Eat more fruits and vegetables, such as apples, asparagus, bananas, kale, eggplant, melon, garlic, grapefruit, greens, melons, raisins and sweet potatoes.
Drink fresh juices, fresh vegetable juices such as beet juice, celery juice, carrot juice, blackcurrant juice, citrus juice and watermelon juice.
Restricted and contraindicated foods
Avoid animal fats, such as pork, beef, chicken liver, broth, corned beef, dairy products, sausages, roasts and processed meats.
Avoid alcohol, coffee and cigarettes and other irritating substances.
Long-term storage of cheese, meat, fish, avocados, chocolate, fava beans, pickled herring, sherry, wine, and yogurt are prohibited.
When taking monoamine oxidase inhibitors, avoid high tyramine and its precursor tyrosine, both of which are known to cause hypertension and stroke. Foods containing high tyramine include: almonds, bananas, avocados, beef, chicken liver, beer, cheese (including homemade cheese), chocolate, coffee, herring, fava beans, pickled products, peanuts, pineapple, raisins, pumpkin seeds, sausage, sesame seeds, sour cream, wine, soy sauce, yeast extract (including brewer’s yeast), yogurt, etc.
High-protein foods that have been stored for a long time, pickled, fermented or similarly processed should be avoided.