Dietary therapy methods for high blood pressure

Dietary therapy methods for high blood pressure include adjusting dietary structure, reducing sodium intake, increasing foods rich in potassium, magnesium, and calcium, and controlling total calorie intake. Specific methods include eating more vegetables and fruits, choosing low-fat dairy products, limiting processed foods, and alcohol intake.

1. Reduce sodium intake. A high sodium diet is one of the important factors leading to elevated blood pressure. It is recommended to control the daily salt intake below 5 grams and avoid consuming high salt foods such as pickled foods, processed meats, canned foods, etc. When cooking, spices, lemon juice, and other alternatives can be used instead of salt to enhance the flavor of the food.

2. Increase the intake of foods rich in potassium, magnesium, and calcium. Potassium helps to eliminate excess sodium, magnesium, and calcium from the body, which has a relaxing effect on blood vessels. Recommended foods include bananas, oranges, spinach, cabbage, almonds, beans, low-fat milk, and yogurt. These foods not only help lower blood pressure, but also provide abundant nutrients.

3. Control total calorie intake. Overweight and obesity are important risk factors for hypertension. By controlling total calorie intake and maintaining a healthy weight, blood pressure can be effectively lowered. It is recommended to adopt the Mediterranean diet or DASH diet, both of which emphasize the intake of vegetables, fruits, whole grains, fish, and healthy fats, while limiting the intake of red meat, sugar, and saturated fats.

4. Eat more vegetables and fruits. Vegetables and fruits are rich in dietary fiber, vitamins, and minerals, which can help lower blood pressure. It is recommended to consume at least 400 grams of vegetables and fruits daily, with a variety of types. Dark colored vegetables such as spinach, cabbage, carrots, and fruits rich in vitamin C such as oranges, strawberries, kiwis, etc. are all good choices.

5. Choose low-fat dairy products. Low fat dairy products are a good source of calcium and protein, which can help control blood pressure. It is recommended to consume 2-3 servings of low-fat milk, yogurt, or cheese daily. Avoid whole fat dairy products as they contain high levels of saturated fat, which may have adverse effects on blood pressure.

6. Limit the intake of processed foods and alcohol. Processed foods usually contain high levels of sodium and saturated fat, and should be avoided as much as possible. Excessive alcohol intake can lead to elevated blood pressure. It is recommended that men consume no more than 25 grams of alcohol per day and women no more than 15 grams. It is best to choose red wine, as it contains antioxidants and moderate consumption may be beneficial for cardiovascular health. The dietary therapy for high blood pressure requires long-term adherence, combined with moderate exercise and good lifestyle habits. By adjusting the diet structure, reducing sodium intake, increasing foods rich in potassium, magnesium, and calcium, and controlling total calorie intake, blood pressure can be effectively controlled. It is recommended to regularly monitor blood pressure and adjust diet and lifestyle according to the doctor's advice to ensure that blood pressure remains within the normal range.