High blood pressure can easily damage your heart. Use these 5 dietary tips to control your blood pressure! Nutritionist: Learn 4 ways to avoid the high-salt and high-sodium trap

The three high chronic diseases we often hear about are diabetes caused by high blood sugar, and cardiovascular diseases caused by high blood pressure and high blood lipids. Among them, the dangerous warning sign of the chronic disease of high blood pressure is eating and drinking with strong taste. Nutritionists remind you that there are five tips to stay away from a hypertensive diet. Having good blood pressure can prevent the threat of cardiovascular disease.

Good blood pressure means systolic pressure is less than 120 mmHg and diastolic pressure is less than 80 mmHg, while in pre-hypertension, systolic pressure is between 120~139 mmHg and diastolic pressure is between 80~89 mmHg. According to nutritional clinical evidence, following a DASH diet and healthy ingredients can help reverse the chronic disease of pre-hypertension.

Understand the three highs. (Photo courtesy of St. Martin's Catholic Hospital)

The recommended amount of salt for good blood pressure control is less than 6 grams per day. According to domestic and international hypertension surveys, the more salt a country consumes, the more people with hypertension there are. Nutritionist You Weiming from the Catholic St. Martin's Hospital said that a survey by the National Health Administration of the Ministry of Health and Welfare showed that people over the age of 19 consume more than 8 grams of salt every day, mainly due to excessive consumption of processed foods and seasoning sauces.

4 ways to avoid the trap of high salt, high sodium and high blood pressure

Learn 4 ways to avoid the trap of high salt, high sodium and high blood pressure:

Method 1: Eat a variety of fresh, natural and unseasoned foods for your three meals a day.

Method 2: Reduce the frequency of eating heavy-flavored soups with a lot of sauces, hamburgers, radish cakes, meat balls, bowl cakes, etc.

Method 3: Read the nutrition label and check that the sodium content in a meal is less than 800 mg.

Method 4: Avoid high-salt processed foods such as sausages, hot pot ingredients, biscuits, meat floss, canned pickles, etc.

(Photo courtesy of St. Martin's Catholic Hospital)

5 Diet Tips to Fight High Blood Pressure

Nutritionist Li Zixuan from the Catholic St. Martin's Hospital suggests that learning 5 dietary techniques can help you regain good blood pressure and prevent the harm of cardiovascular disease.

5 dietary tips to combat high blood pressure. (Photo courtesy of St. Martin's Catholic Hospital)

Tip 1: Whole grains, coarse grains

Replace white rice with at least 1/2 bowl of unrefined starch at each meal, such as brown rice, sweet potato, corn, and taro.

Tip 2: Eat more vegetables and appropriate fruits

1~2 bowls of vegetables + 1 baseball-sized piece of fruit per meal.

Tip 3: Drink dairy products, which are rich in calcium

Fat or low fat is fine, 1 cup (240cc) each morning and evening

Tip 4: Choose white meat and less red meat

Choose more high-quality proteins that are low in saturated fat, such as: tofu/fish/eggs/chicken.

Reduce the frequency of eating red meat, such as pork, beef, lamb, and offal.

Tip 5: Eat nuts and choose good oils

Eat 5 unseasoned nuts a day and choose the appropriate vegetable oil according to different cooking methods.

Demonstration of meal for stabilizing high blood pressure

Controlling the types, proportions and cooking methods of various foods in a meal can control the amount of high salt and high sodium consumed. It is recommended to eat more natural ingredients and make good use of steaming and cooking, such as: whole grain rice, noodles, pumpkin, sweet potato, taro, vegetables, mushrooms, melon, seafood, and tofu. Avoid high-salt meals and processed meats, such as fried rice, fried noodles, fried chicken, fried pork chops, fried tempura, sausages, pork and fish floss, hot dogs, ham, and hot pot ingredients.

Nutritionist Cai Yuqi from Catholic St. Martin's Hospital shared the "My Plate" promoted by the National Health Administration of the Ministry of Health and Welfare to eat smart and get nutrition. A meal should include fresh fruits, steamed or cooked vegetables, mushrooms, and whole grains. Beans, fish, eggs, and meat can be stir-fried or braised, but avoid adding offal, fried, and processed meats. Finally, eat 2 cups of dairy products and a moderate amount of nuts every day, and use the My Plate eating skills to stabilize and control high blood pressure.

Using the My Plate eating technique, you can keep your high blood pressure under control. (Photo courtesy of St. Martin's Catholic Hospital)