Hypertension is the most common cause of heart disease. The proper diet is directly related to whether the blood pressure is stable. The latest article in the medical online website of the American online medical website summarized the “6 less than 3” diet that high-risk groups of high blood pressure should pay attention to, which is worth learning from.

1. Drink less carbonated drinks.

A new study published in the American Heart Association magazine “Circulation” found that drinking sugary drinks such as soft drinks, iced tea, and fruit mixed drinks increases the incidence of hypertension. Another study found that even low-calorie soft drinks can increase the risk of hypertension.

2. Eat less processed meat.

Low-salt diet helps prevent high blood pressure. Most of the sodium that causes high blood pressure actually comes from packaged or processed foods. Processed meats with more salt include: bacon, sausages, bolognese, hot dogs, etc. High-risk groups of people with high blood pressure may choose low-salt or salt-free meat, such as fresh chicken breast, lean beef, fish and shrimps.

3. Drink less alcohol.

Most experts believe that people with high blood pressure will definitely die. A recent study in Korea found that alcoholism doubles the risk of adult hypertension. Experts suggest that hypertensive patients should avoid drinking alcohol, especially should not drink more alcohol.

4. Eat less biscuits.

A recent study by the Harvard School of Public Health found that trans fatty acids increase the risk of hypertension in middle-aged and older women. Foods like biscuits and croissants contain certain trans fats. In addition, if the hydrogenated oil component appears on the food label, the food contains more or less trans fat. Therefore, it is recommended to choose whole grain bread.

5. Drink less coffee.

A number of studies have shown that there is a correlation between drinking coffee and rising blood pressure. Relative to coffee, green tea or tea is more suitable for people at high risk for hypertension.

6. Eat less pizza.

A report from the American Food Manufacturers Association pointed out that smoked pizzas and cheese pizzas are the main sources of sodium in American diets. Sauces, crusts, cheese, and sausages and hams added to pizzas contain a lot of salt.

7. Eat more fruits and vegetables.

Eating more fruits and vegetables not only helps control weight and prevent obesity, but also can effectively lower blood pressure. The American Heart Association said that fruits and vegetables can provide enough potassium to offset the problem of elevated blood pressure caused by excessive sodium intake. It is recommended to eat hawthorn, spinach, bananas, oranges and tomatoes.

8. Use more spices.

People are accustomed to using salt to increase the taste of food. In fact, it is more scientific to add parsley or condiments to make food more delicious. For example, black pepper, garlic powder, curry powder, cumin, etc. are often used instead of salt.

9. Drink low-fat milk.

A new study by the National Heart and Lung Blood Institute of the United States investigated the diet of 5,000 people and found that people who ate more than two low-fat dairy products a day had lower blood pressure than those who never ate low-fat dairy products. . Low-fat cheese, low-fat yogurt or a cup of skimmed milk are all good healthy snacks.

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