Get high blood pressure, this diet must pay attention!
In fact, these can be eaten, hypertension patients in the selection of ingredients not particularly taboo, the most critical is: low salt.
What's wrong with eating more salt?
Related epidemiological studies have long confirmed that high-salt diets are closely related to the onset of hypertension.
The World Health Organization recommends that no more than 5 grams of salt be used per person per day.
How much is 5 grams of salt? Ordinary beer caps, filled with salt, are about 5 grams. Think about it, have you exceeded?
For patients with hypertension, the American Heart Association's recommendation is: no more than 3.75 grams per day.
According to the survey, the average salt intake of residents in China reached about 10 grams. Contrast the recommendations of the American Heart Association, you think, did you eat all the salt from your meal?
An increase of 2 grams of salt intake per person per day can lead to an increase in blood pressure of 1-2 mm Hg. For some high blood pressure friends, systolic blood pressure can be reduced by 2-8 mmHg after limiting salt intake.
Many of my friends complained that taking antihypertensive medications with poor blood pressure or control is very likely related to eating too much salt.
Pay attention to "hidden salt"
There are many friends who said that when I was cooking, I was very careful and would eat more salt?
When paying attention to the amount of salt in cooking, pay attention to those hidden salts:
A tablespoon of soy sauce contains about 1 gram of salt;
The salinity of some marine dry goods is also considerable;
Pickled foods such as bacon, braised pork, and pickles also contain a lot of salt.
In addition, the salt content in fermented bean curd, instant noodles, hotpot dips, and fast food can not be ignored.
Because these foods are "eaten enough" to eat, they will consume a lot of food unconsciously.
Salt limit tips
Many people have become accustomed to heavy-tasting diets. When they do not eat salt at all, they feel that they are chewing wax and cannot eat at all.
A "stepped" salt reduction can be used. The daily salt intake from 10 grams per day was reduced to 8 grams, and after adaptation, it was reduced to 6 grams and gradually decreased below the recommended standard.
There are also tips for reducing the amount of salt you eat:
Use fresh ingredients, so that you don't have to add a lot of seasonings and you're good to eat.
Uses relatively rich low-sodium salt containing potassium;
When cooking, use a quantitative salt spoon;
Try to reduce the number of dining outs.
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