Winter blood pressure must be well controlled, especially for people with high blood pressure. British research found that the incidence of cardiovascular disease in autumn and winter is 25% higher than in other seasons! When the temperature is low, without immediate warmth, the blood vessels will contract rapidly, and the blood pressure will rise rapidly. When the block is blocked in the brain, it is a "stroke", and when it is blocked in the aorta of the heart, it is a "myocardial infarction", which is extremely life-threatening!
Nutritionist Lin Licen pointed out that according to a number of clinical data, good control of blood pressure can reduce the chance of stroke by 30% to 40%, reduce the chance of myocardial infarction by 20% to 25%, and reduce the chance of myocardial infarction by 50%. The chance of heart failure can reduce the chance of end-stage renal disease by 25%.
Many people may think that it does not matter if high blood pressure is uncomfortable. Lin Licen said that high blood pressure does not have obvious symptoms in the early stage, and it is a disease that is very easy to be ignored. At present, there are about 4.3 million people over the age of 20. People suffer from high blood pressure, and even the proportion of school children suffering from high blood pressure in elementary schools is increasing year by year.
How high is blood pressure to be considered high blood pressure? According to the American Heart Association AHA will integrate the latest medical research and release the latest hypertension guidelines every few years. According to the latest hypertension guidelines, the blood pressure standards are formulated as follows:
In the past, people may think that the standard of hypertension is systolic blood pressure greater than 140mmHg, diastolic blood pressureThe blood pressure is greater than 90mmHg, but according to the latest guidelines in the United States, this means that more people are listed in the hypertension group without knowing it and living at high risk.
Lin Licen mentioned that for people whose blood pressure falls in "pre-hypertension", although it does not meet the standard of hypertension, it is usually recommended to use "non-drug therapy" to control blood pressure. He said that the primary goal is to "adjust your lifestyle", such as quitting smoking, quitting alcohol, losing weight, and reducing the intake of heavy food and sauces in your diet. The daily salt intake is recommended to be less than 6 grams, and increase The intake of vegetables and fruits, and also learn to relax, the emotional level will affect the regulation of blood pressure, and so does the quality of sleep.
As for the stage of "second stage of hypertension" and "high risk of hypertension", it is recommended to start with lifestyle changes first. If the blood pressure is still above the standard range after a period of time, blood pressure lowering drugs must be used. control; in addition, in terms of dietary control,
And what exactly is the Dexure Diet? As long as you master the following points, you can easily control your blood pressure:
Consume plenty of vegetables and moderate amounts of fruit. Because fruits and vegetables are rich in potassium ions, it can help the body to metabolize excess sodium and excrete it from the body. (If your kidney function is already impaired, even after stage 3 chronic kidney disease, potassium ions must be limited.) 5 servings of vegetables per day is equivalent to 2.5 bowls of vegetables.
Consume dark green vegetables daily. Dark green vegetables are rich in magnesium ions, which can help regulate blood pressure.
Consume low-fat dairy, daily2 cups are recommended, such as low-fat fresh milk, yogurt, yogurt, etc. Low-fat dairy products rich in calcium ions can stabilize mood and blood pressure.
Replace refined starches with whole grains. In addition to vegetables and fruits that contain dietary fiber, whole grains are also very rich in dietary fiber.
Red meat (pig, beef and sheep) contains a high proportion of saturated fat, which increases the risk of cardiovascular disease. Therefore, it is recommended to replace red meat with white meat such as fish and chicken.
Consuming a combination of unflavored nuts rich in unsaturated fats and good oils such as olive oil, camellia oil, and canola oil can help reduce the risk of cardiovascular disease.
Lin Licen also reminded that many people like to eat sesame oil chicken, ginger duck and other tonic soups in cold weather, but people with chronic diseases of high blood pressure are not suitable for consuming tonic soups containing alcohol, or even soups containing Chinese herbal medicines. It is easy to interact with high blood pressure medication.
◎ Source/Licen Lin's Nutritionist's Small World ◎ Image source/Licen Lin nutritionist's Xiaotiandi·Dazhi Image/Shutterstock provided
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