The nutritionist said that nut seeds contain unsaturated fats to prevent acid, and it is recommended to take one serving per day, and choose nut seeds that are baked at low temperature without seasoning, and can also be eaten in dishes.

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[Health Channel/Comprehensive Report] Many people will have uncontrollable high blood pressure due to the cold weather. For this, the nutritionist reminds that in addition to measuring blood pressure and taking medicine, you should also pay attention to your diet. For example, everyone likes to drink hot soup in winter , Soup will increase sodium intake and also affect blood pressure. She suggested 6 coups to establish a daily diet through the principles of the DASH diet, such as choosing unrefined whole grains, diversified fruits and vegetables, etc., to relieve high blood pressure. blood pressure.

6 characteristics of Deshu Diet

Dietitian Chen Yiting posted on the Facebook fan page "Cynthia Cynthia Nutritionist" that prevention of high blood pressure can refer to the Dietary Approaches to Stop Hypertension (DASH), and the DASH diet has the following six characteristics:

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●High Potassium: Potassium can help excrete excess sodium ions in the body and maintain blood pressure stability.

●High magnesium: Magnesium is a cofactor of many enzymes, which contributes to the normal function of heart, muscle, nerve and metabolism.

●High fiber: Dietary fiber can lower low-density cholesterol and prevent cardiovascular disease.

●High calcium: It can be ingested from dairy products, dried tofu, and small dried fish.

In addition to maintaining the health of bones and teeth, it also contributes to the normal coagulation of blood and the normal contraction of muscles and heart.

●Limit saturated fatty acids: Excessive intake of saturated fatty acids will increase cholesterol in the body and increase the risk of cardiovascular disease. It is recommended to reduce fried foods, fatty meat, animal skins, and cakes.

●Control salt intake: replace artificial seasoning with natural spices, and reduce the intake of pickled, processed products and soups.

Chen Yiting pointed out that potassium, magnesium, and fiber can be obtained from vegetables, fruits, whole grains (brown rice, oats, germ), nuts and seeds.

6 Tips for Eating Everyday

Chen Yiting said that according to the principles of the DASH diet, the following 6 coups can be used in daily diet to relieve high blood pressure:

1. Choose unrefined whole grains

: choose unrefined whole grains instead of refined white rice and white flour products. If you can’t adapt to the taste of whole grains, you can add half and half whole grain rice to white rice, and gradually reduce white rice after adaptation ratio.

2. Choose a variety of fruits and vegetables:

DASH diet recommends taking 5 servings of vegetables plus 5 servings of fruit a day. Vegetables and fruits contain magnesium, potassium and dietary fiber, but if you have blood sugar problems, you should pay attention to the intake of fruits.

3. Supplementary dairy products:

Take 2 servings of dairy products per day. The Deshu Diet recommends low-fat milk to reduce fat intake.

In fact, full-fat milk, low-fat milk, and skim milk can all be supplemented with calcium, and you can choose any of them. Unless you have a special disease and need to strictly limit your fat intake, it is recommended to avoid whole milk.

For dairy products, in addition to fresh milk, you can choose yogurt, cheese, or eat them in vegetables.

4. Replace red meat with white meat:

replace red meat and offal with soy products, fish, seafood and poultry, reduce fat meat and animal skin, and reduce the intake of saturated fatty acids.

5. Use good oil for eating nuts:

Nut seeds contain unsaturated fats to prevent acidity. It is recommended to take one serving per day, and choose nut seeds that are baked at low temperature without seasoning, and can also be eaten in vegetables.

When cooking, it is recommended to choose oils with unsaturated fatty acids, such as: olive oil, canola oil, avocado oil, rapeseed oil, brown rice oil, etc.

6. Add natural spices to dishes

: Use natural spices, such as onions, ginger, garlic, coriander and other ingredients, to reduce the use of salt and seasonings. For those who eat out, please ask the store to adjust the amount of salt.

In addition, Chen Yiting reminded that diabetic patients should eat an appropriate amount of fruits in order to control blood sugar; patients with kidney disease are not suitable for foods high in phosphorus and potassium, so they should pay attention to the intake of whole grains and nuts.

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  • diabetes

  • nut

  • hypertension

  • Desu Diet

  • kidney disease

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