For patients suffering from hypertension, daily dietary regimen has been an essential condition in life to control blood pressure. But nowadays, in the face of a wide variety of snacks, is it better to “turn away” or “stop at nothing”? What can be eaten and what cannot be eaten? Here’s a run-through for you.
Recommended to drink
Yogurt (recommended index recommended index ⭐⭐⭐⭐⭐)
It is recommended to drink yogurt at least five times a week, and try to choose fat-free or low-fat yogurt with few additives. 2016 American Heart Association Epidemiology and Life Conference pointed out that people who drink yogurt five times a week are less likely to suffer from high blood pressure than those who drink yogurt only once a week.
Eat in moderation
Chestnuts (recommended index ⭐⭐⭐⭐)
It is recommended to consume 25-40g of chestnuts per day, choosing no added chestnuts. The polyunsaturated fatty acids and vitamins and minerals contained in chestnuts are effective in lowering blood pressure. However, because of the high starch content, patients with hypertension combined with diabetes should avoid eating too much of them to cause blood sugar fluctuations.
Pistachios (recommended index ⭐⭐⭐⭐)
The fat composition in pistachios is oleic acid, linoleic acid and other unsaturated fatty acids, which have a good role in softening blood vessels; and they contain more potassium, which is beneficial to the control of hypertension. It is recommended to consume 25-40g per day and choose natural and non-added pistachios.
Walnuts (recommended index ⭐⭐⭐⭐)
In addition to unsaturated fatty acids, walnuts are also rich in protein, calcium, magnesium, iron and other trace elements and B vitamins, etc. Regular consumption not only does not raise cholesterol, but also reduces the absorption of cholesterol in the intestine. It is recommended to consume 25-40g per day, you can make soy milk with soybeans and other ingredients and drink it at breakfast.
Peanuts (recommended index ⭐⭐⭐⭐⭐⭐)
The large amount of unsaturated fatty acids in peanuts has the effect of lowering cholesterol; the pantothenic acid and niacin in them can also increase the blood sugar level and improve blood circulation. It is recommended to consume 25-40g per day.
Eat as little as possible
Seaweed (recommended index ⭐)
The seaweed currently seen in the market has a relatively high salt content and is not recommended for continuous consumption; eating it once in a while can help control blood pressure. It is recommended to choose seaweed with relatively low salt content and to eat 1-2 sachets at most at a time, and to drink more water after consumption.
Dried fruit and preserves (recommended index ⭐)
These snacks are mostly high sugar foods, and the high concentration of blood sugar will be transformed into lipid substances by the liver, causing an increase in blood lipid levels, which in turn will raise blood pressure and hinder the effect of antihypertensive drugs, resulting in a continuous increase in blood pressure. Therefore, it is recommended that each time the amount of consumption is limited to a few, a few pieces, and choose naturally dried dried fruit preserves.
Chips and crackers (recommended index ⭐)
Processed snacks contain large amounts of salt, and excessive intake of such foods can cause excessive daily salt intake and affect blood pressure. It is advisable for patients to eat less.
Of course, no matter what kind of snacks, they are just snacks, we should still focus on fresh vegetables and fruits, and strictly follow the dietary principles of “low sodium and high potassium, low fat and low sugar, and balanced diet” for hypertension, and do a good job of prevention and treatment of daily diet.
References
[1] Hou Wei. Drinking yogurt may reduce the risk of cardiovascular disease [J]. Chinese Journal of Food, 2018.
[2] Drinking yogurt helps prevent women from developing hypertension [J]. Shanghai Medicine, 2017(22):6-6.
[3] Liu H L, Ge S. The role of pistachios in the prevention and treatment of chronic metabolic diseases[J]. China Food and Nutrition, 2016, 22(10):80-84.
[4] Li M, Liu Y, Sun C, et al. Research progress on nutritional value of walnuts [J]. Chinese Journal of Cereals and Oils, 2009, 24(6):166-170.
[5] Zhang Yufeng, Yu Dongmei, Zhao Liyun. Research progress on the relationship between snacking and metabolic diseases[J]. China Public Health, 2017(6).