High-risk groups for stroke and heart disease
High blood pressure, also known as the “silent killer”, is one of the common causes of stroke and heart disease. According to the Ministry of Health and Welfare’s 2018 statistics on causes of death, the causes of death ranked No. 2, No. 4 and No. 8 among the top ten causes of death are all directly related to high blood pressure, including heart disease, cerebrovascular disease, and hypertensive disease. On average, 1 out of every 4.5 deaths is related to high blood pressure. In 108 years alone, more than 38,000 people were killed, which is quite terrifying.
According to the 2016-2019 National Nutrition and Health Survey data, it is estimated that there are more than 5.08 million hypertensive patients in Taiwan, and the youngest patients are not even 30 years old. Obesity, excessive calorie intake, high-salt diet, smoking, and poor diet Habits, sedentary… and other factors have contributed to the continuous occurrence of high blood pressure. The overall health status of the Chinese people is really worrying.
Four stages of high blood pressure
At present, the clinical judgment standard of hypertension adopted in my country is based on the joint formulation of the Cardiology Society of the Republic of China (TSOC) and the Taiwan Hypertension Society (THS) in 2016. Hypertension is divided into 4 stages, and the list is as follows:
Normal blood pressure, systolic blood pressure should be less than 120mmHg and diastolic blood pressure should be less than 80mmHg. If the systolic blood pressure exceeds 120mmHg or the diastolic blood pressure exceeds 80mmHg and cannot be lowered for a period of time, the disease process of hypertension will begin.
Wang Yingwei, director of the National Health Service, especially reminded the public to implement the 3C self-management of blood pressure:
Measure blood pressure regularly, and call on people over the age of 18 to check blood pressure at least once a year.
A healthy lifestyle is essential, adopt a 3-low and 1-high diet, low in oil, low in sugar, low in salt, and high in fiber, while refraining from smoking and alcohol and maintaining exercise habits.
Patients with high blood pressure should continue to take the medicine regularly, and do not stop the medicine without authorization.
Eating well is important
More than 90% of high blood pressure is primary hypertension, that is, the cause is not clear. In addition to cooperating with doctors and medication, if patients can actively improve their diet, it will be very helpful to improve high blood pressure. Here are a few dietary
1. Use the right oil and make up the oil
Choose high-Omega-9 cooking oils, such as cold-pressed virgin olive oil, bitter tea oil, or cold-pressed brown rice oil. These oils will not promote inflammation and are good for maintaining blood vessel health and preventing blood pressure from worsening.
Avoid oils high in omega-6, such as sunflower oil, grapeseed oil, peanut oil, corn oil, soybean oil, and salad oil. Excessive intake of Omega-6 fatty acids will cause inflammation in the body, and the inflammatory reaction will cause blood vessels to constrict, which is not good for high blood pressure.
Take additional sources of good oils high in Omega-3, such as fish oil, flaxseed oil, etc. Omega-3 fatty acids help the body reduce inflammation, and also help maintain brain and cardiovascular health. It is a good oil for people with high blood pressure to supplement.
2.Eat natural, less artificial
Choose natural foods first, and try to avoid refined foods and foods with too many additives. Noodles, pasta, bread, toast… and other delicate foods often contain high amounts of salt. A ball of noodles often contains more than 600 mg of sodium, and two slices of toast also contain nearly 500 mg of sodium. According to the recommendations of the Department of Health Calculating the daily sodium intake of 2400 mg, it is easy to exceed the sodium limit by eating delicate foods. Give priority to choosing natural five grains as the staple food to avoid excessive sodium intake.
When buying packaged foods and sauces, please pay attention to the sodium content on the nutrition label. A bowl of instant noodles often contains more than 1500 mg of sodium, which is scary. People with high blood pressure must not eat it.
3.Drink plenty of water, don’t get dehydrated
Drinking 3000CC of boiled water a day is good for people with high blood pressure. At the same time, avoid drinking coffee, black tea, green tea and other caffeinated caffeinated beverages without drinking water. This is a very bad habit. Caffeine has diuretic properties and will accelerate the elimination of water in the body. Insufficient water in the body will have an adverse effect on blood pressure. In addition, caffeine can stimulate the sympathetic nerves, too active sympathetic nerves will cause blood vessels to constrict, which is very bad for high blood pressure, and special attention should be paid to drinks such as bull or cola that also contain high caffeine, it is best not to drink.
Excessive intake of fructose syrup can also cause high blood pressure, which is also the most easily overlooked problem for teenagers. Hand shakes, soft drinks, etc. often contain high amounts of fructose syrup, and hypertensive patients must avoid it.
The sodium content of dripping chicken essence is not high
If you search for Essence of Essence of Chicken for high blood pressure on the Internet, you will find that most articles remind people with high blood pressure not to drink Essence of Chicken or Essence of Chicken. The reason is that it is not recommended because of the high sodium content. In fact, it is not completely correct to say that patients with high blood pressure should not drink Essence of Essence or Essence of Chicken. For example, many people are used to eating bread or sandwiches for breakfast. Regardless of the fact that bread or toast does not taste salty, their sodium content is often high. They are several hundred milligrams. On the other hand, if you eat natural vegetables and fruits for breakfast, and then add 1 serving of chicken essence, the sodium content of many drops of chicken essence is only about 60-80 mg. Eating just one serving a day will not affect blood pressure. Nutritionist Cheng Hanyu also said: “It is worth mentioning that the “chicken essence” is relatively high in sodium. Now there are so-called “chicken essence” on the market. The content of sodium, fat, and cholesterol is extremely low. Said to be quite suitable. “(Note 1)
100 grams of beef contains about 72 milligrams of sodium, and the sodium content of a serving of chicken essence is no more than that, or even lower. Therefore, even if hypertensive patients supplement with chicken essence once a day, the sodium intake will not affect blood pressure. Be aware of the added sodium in refined or processed foods.
Pay attention to the label to manage sodium
Hypertensive patients or want to avoid high blood pressure, it is necessary to learn to control the salt and sodium intake of the diet, remember to eat more natural foods, eat less high-sodium fast food processed products such as hamburgers, French fries, fried chicken, and buy any packaging Pay attention to the sodium content of food. The total daily sodium intake should not exceed 2400 mg, which will be very helpful for blood pressure control.
/The content of this article is reproduced and published with the authorization of Huang Chenglong, a health promotion manager/
/The content of the article does not represent the position of the company/
Note 1 Quoted from《High blood pressure is not the patent of the elderly, love to eat heavy flavors, stay up late and be careful to win the bid! (superior)》Article
Ministry of Health and Welfare official website《On World Hypertension Day, follow the 3C principle and keep the best line of defense for 120/80 blood pressure》
Changchun Monthly Official Website《About 5.08 million people in Taiwan suffer from high blood pressure! Three of the top ten causes of death are related to it. It is best for these people to measure their blood pressure every day》
Dr. Zhang Zhonghang《The invisible killer, high blood pressure in the elderly》
Dr. Lin Xinjin《Talking about high blood pressure》
Commonhealth website editor《White toast, vegetable juice… 10 hidden high-sodium foods that make you fat!》