A balanced diet:
The key points of a reasonable diet for preventing hypertension are as follows:
- Reduce sodium intake. High sodium intake is associated with increased blood pressure, so sodium intake should be limited. The World Health Organization recommends that each person consume less than 6g of salt per day. About 80% of the salt in the diet comes from cooking or salty preserved products, so limiting salt intake primarily involves reducing the use of salt and high-sodium seasonings, and eating less pickled and preserved food.
- Reduce dietary fat, and supplement with adequate high-quality protein. Especially controlling dietary fat below 25% can significantly reduce blood pressure. High-quality protein can lower the incidence of hypertension and stroke. The quality of protein ranges from dairy, eggs, fish, shrimp, chicken, pork, and beef; among plant proteins, beans are preferred.
- Pay attention to supplementing potassium and calcium.钾 supplementation is beneficial for excreting sodium, and calcium deficiency in the diet can increase blood pressure. Dietary sources of high potassium and calcium foods should be increased, such as green leafy vegetables, fresh milk, bean products, etc.
- Eat more vegetables and fruits. Eating more vegetables and fruits can work together with reducing fat to lower blood pressure. Human diets should be mainly vegetarian with appropriate amounts of meat being the ideal.