Prevent high blood pressure! First implement the Deshu diet

Hypertension, which used to be outside the top ten causes of death in China, jumped into the top ten in 1999 and ranked ninth. The number of deaths due to hypertension in 1999 increased by 12.2% compared with 1998. In addition, heart disease, which ranks second, and cerebrovascular disease, which ranks third, are also highly correlated with hypertension. Hypertension can no longer be a neglected chronic disease.

A good diet can prevent and treat high blood pressure. According to the results of the Dietary Approaches to Stop Hypertension (DASH) clinical study in the United States, reducing the intake of saturated fatty acids, cholesterol, and total fat, increasing the intake of vegetables and fruits, and choosing low-fat or skim milk and its products, and whole grains can effectively lower blood pressure after 8 weeks. In addition, a salt-restricted (<4 grams/day) diet can lower blood pressure more effectively.

National Cheng Kung University Hospital launched the "Deshu Diet", which emphasizes the principles of high fiber, low oil, high calcium, high potassium and high magnesium. (Photo provided by National Cheng Kung University Hospital)

The "DASH Diet" promoted by National Cheng Kung University Hospital is a diet rich in fiber, protein, potassium, calcium, and magnesium. It mainly reduces the intake of saturated fatty acids, cholesterol, and total fat; emphasizes the intake of fruits, vegetables, low-fat or skimmed milk and dairy products; selects whole grains, fish, poultry, and nuts; and reduces the intake of red meat, sweets, refined sugars, and sugary drinks.

How can we eat to achieve a comfortable diet?

• Increase fiber: Choose whole grains to replace refined white rice, including: brown rice, oats, cereal, barley, red beans, mung beans, sweet potatoes, taro, potatoes, yam, etc.

• Increase the intake of fruits and vegetables: In addition to being rich in fiber and potassium ions, vegetables and fruits also contain a variety of phytochemicals that can prevent cardiovascular diseases, resist oxidation, and reduce the risk of cancer. The intake is no longer just 3 vegetables and 2 fruits. It is enough to eat 5 servings of vegetables and 5 servings of fruits a day.

• Increase calcium: Milk and dairy products are rich in calcium, which can stabilize blood pressure. It is recommended to consume 1.5 to 2 servings per day. Although milk is rich in calcium, it also contains a lot of saturated fatty acids, so choose low-fat or skimmed milk.

• Eat nuts every day: Nuts are rich in monounsaturated fatty acids and calcium, which help increase good cholesterol, but they are high in calories so you need to pay attention to the portion. You can choose from: pistachios, almonds, cashews, peanuts, walnuts, pumpkin seeds, etc.

• Reduce red meat: Although red meat (beef, pork) is rich in iron, it also contains a large amount of saturated fatty acids. It is recommended to replace red meat with poultry, fish or beans with lower saturated fatty acid content.

• Reduce fat: Avoid frying and pan-frying, and instead use low-oil cooking methods such as steaming, boiling, roasting, braising, and blanching.

• Reduce cholesterol: Avoid consuming offal foods and no more than 3 egg yolks a week. In addition, you should avoid consuming foods high in trans fats, such as bread, cakes, creamer, butter, margarines, French fries, potato chips, etc.

• Choice of cooking oil: Choose olive oil, sunflower oil, peanut oil, canola oil, and salad oil that are high in unsaturated fatty acids to replace lard, butter, chicken fat, cream, etc. that are high in saturated fatty acids.