2023-10-06 04:30:41
According to statistics, nearly 50% of the elderly and 20 to 30% of middle-aged people in Hong Kong have hypertension, and many of them are sick without knowing it! In addition to factors such as genetics, obesity, and other diseases that may lead to high blood pressure, urban people’s bad eating habits and frequent consumption of foods high in oil, fat, and salt are also the main culprits of major diseases! If you want to control your blood pressure, you can try the DASH Diet!
DASH is the abbreviation of Dietary Approaches to Stop Hypertension, which means “dietary approaches to stop hypertension.” The concept of DASH Diet is to control or stop high blood pressure through diet, and is researched and promoted by the United States Government Organization NIH (National Heart, Lung and Blood Institute). Although there are currently drugs that can control blood pressure, these drugs have side effects. In this case, DASH Diet has become our savior, which can not only control blood pressure but also reduce related risks.
DASH Dietmeal plan
The DASH Diet allows the body to absorb nutrients while controlling blood pressure; however, the latter is suitable for people who need to reduce sodium intake in their diet (low-salt or low-sodium diet). Studies have shown that reducing sodium intake is associated with lower blood pressure.
Basically, the DASH Diet consists of fruits, vegetables, low-fat dairy, cholesterol, sodium, saturated fat, and fat. And be rich in fiber, potassium, magnesium and calcium. The DASH Diet is a healthy eating suggestion suitable for the whole family, and it has been proven to effectively lower blood pressure in just fourteen days.
DASH DietDietary Guidelines
In addition to consuming fruits, vegetables, low-fat dairy products, etc., you should also limit your caloric consumption throughout the day. The main feature of the DASH Diet is a combination of dairy products, fruits and vegetables to rapidly lower blood pressure. Although low-fat dairy is a major component of the DESH diet, 1 oz of high-fat cheese divided into three servings is enough for the day.
DASH DietDiet menu:
Daily intake of:
At least 4-5 servings of fruits and vegetables 3 servings of low-fat dairy products 7-8 servings of grains 2 servings of non-vegetarian food 2-3 servings of fat or oil Up to 6 ounces of lean meat or fish Sodium intake should not exceed 1200 mg (regarding half a teaspoon of salt)
Weekly intake:
4-5 servings of nuts, seeds and legumes No more than 5 servings of desserts (there is no single best low-sugar or sugar-free food, although sugar in fruit is considered the most natural and beneficial) Avoid or reduce alcohol ingest
In addition, the soy protein and soy isoflavones in tofu help the body excrete sodium and help the blood vessel walls relax, which can lower blood pressure! You may wish to try the following dishes:
Pumpkin steamed tofu
Material:
1/4 pumpkin (peeled and washed)
1 brick of tofu
half teaspoon soy sauce
half teaspoon sesame oil
Production Method:
Cook the pumpkin in boiling water and then mash it. Divide the tofu into 8 pieces and spread on the plate. Place the pumpkin puree on top of the tofu. Steam over high heat for 2 minutes until fully cooked. Then add soy sauce and sesame oil and you can eat it.
Wu Yafen (Nutritionist)
1696572134
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