Blood pressure soars when it’s cold, and complications are imminent! Nutritionist Cheng Hanyu: 6 types of food that lower blood pressure = the effect of 1 blood pressure pill

According to statistics from the Ministry of Health and Welfare, hypertension ranked seventh among the top ten causes of death in China in 2012! Hypertension diseases have been on the rise year by year. Hypertension is not just about high blood pressure; what worries people are the fatal complications. The symptoms of hypertension are not obvious in the early stages and vary from person to person. Common symptoms include dizziness, headache, stiff shoulders and neck, palpitations, chest tightness, fatigue, etc. If left untreated, there may be risks of complications such as coronary heart disease and cerebral stroke, so be careful! Nutritionist Cheng Hanyu reminds you that to prevent high blood pressure, you can eat more of these 6 types of blood pressure-lowering foods.

Hypertension is divided into primary hypertension and secondary hypertension

Essential hypertension: Essential hypertension accounts for more than 90% of cases, such as heredity, overweight, eating too much salty food, stress, etc.

Secondary hypertension:

The causes of secondary hypertension can be identified, such as endocrine abnormalities, kidney disease, and taking medications that increase blood pressure.

The temperature drops in winter, which can easily cause high blood pressure

The causes of high blood pressure include age, obesity, genetics, diet, medication and environment, all of which can increase blood pressure. The temperature drops in winter, and blood vessels contract when it is cold. Blood vessels also expand when heated and contract when cooled, so this can easily cause high blood pressure.

High blood pressure can lead to life-threatening complications

Nutritionist Cheng Hanyu said that what is worrying about high blood pressure is the fatal complications, including stroke (sudden unilateral facial (mouth and eyes) deviation, including unilateral weakness of the hands and feet, slurred speech, and uncontrolled drooling), myocardial infarction (sudden chest tightness, chest pain, cold sweats, and more severe cases may be accompanied by difficulty breathing, dizziness, shortness of breath, or nausea and vomiting), and aortic dissection.

Normal blood pressure should be equal to or less than 120/80 mmHg. If it is above 140/90 mmHg, it means high blood pressure.

Normal blood pressure should be equal to or less than 120/80 mmHg. If it is above 140/90 mmHg, it means high blood pressure.

Nutritionist Cheng Hanyu said that the American Heart Association has recognized that the DASH diet can lower blood pressure. After two weeks, it can reduce blood pressure by 8-10%, which is equivalent to a blood pressure medication. Eat more of the following 6 types of food to lower blood pressure:

Eat more of these 6 foods to lower your blood pressure

1. Whole grains: Reduce the risk of high blood pressure by 60%

One-third of the three main meals a day should be "unrefined" whole grains, such as brown rice, purple rice, pumpkin, sweet potato, etc. Studies have found that people who eat whole grains have a 60% lower risk of high blood pressure than those who do not eat them at all.

2. Vegetables: Contain fiber and calcium to stabilize blood pressure

You should eat 4 to 5 servings of vegetables every day. A bowl of cooked vegetables should be about 80% full. It is recommended to choose vegetables rich in fiber and calcium such as broccoli and sweet potato leaves, which help stabilize blood pressure.

3. Fruits: high in fiber and potassium, which can lower blood pressure

You should eat 4 to 5 servings of fruit every day. One serving of chopped fruit is about one bowl. You can choose more fruits with high potassium content, such as guava and banana.

Eat 1 tablespoon of nuts every day, and give priority to vegetable oils containing monounsaturated fats, such as olive oil, camellia oil, and linseed oil. Appropriate intake of good fats can not only reduce fat accumulation in the body, but also metabolize bad cholesterol through the body.

4. Healthy protein: protect your heart

Saturated fat easily accumulates in the blood vessel walls, causing blood vessel blockage and causing high blood pressure. It is recommended to give priority to plant proteins with low saturated fat, such as soybeans, black beans, edamame, and white meat such as fish and chicken as the main source of protein.

5. Low-fat dairy products: high calcium and potassium stabilize blood pressure

Drink 2 cups of "low-fat" dairy products every day. If you are lactose intolerant, you can choose low-fat yogurt or yogurt. The calcium in dairy products can relax the smooth muscles around blood vessels and stabilize blood pressure.

6. Good oil: protect the heart and improve metabolism

Eat 1 tablespoon of nuts every day, and give priority to vegetable oils containing monounsaturated fats, such as olive oil, camellia oil, and linseed oil. Appropriate intake of good fats can not only reduce fat accumulation in the body, but also metabolize bad cholesterol through the body.

How do I know if I have high blood pressure? The National Health Administration reminds the public that they can monitor their blood pressure regularly and over the long term, and follow the 722 principle: "7" means measuring for seven consecutive days, "2" means measuring once in the morning after getting up and before going to bed at night, and "2" means measuring twice each time and taking the average value to understand their own blood pressure status.

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