Proper diet has the effect of preventing and treating high blood pressure
Dietary principles are: low in sodium, rich in potassium, calcium, magnesium, rich in vitamins and trace elements, rich in antioxidants, rich in fiber, reduced saturated fat, increased saturated fat, stimulate…
Reduce salt intake, reduce instant noodles: 1 teaspoon of salt contains about 2,000 mg of sodium, equivalent to the amount of salt should only be used during the day with an adult. Remove salt-rich foods such as salt, pickles, shrimp paste, shrimp paste, canned food ... Eat plenty of green vegetables and ripe fruits to have plenty of antioxidants, potassium.
Limit stimulant foods: alcohol, coffee, tea. Should use the food, drink sedative effect, lower blood pressure, diuretic: lotus seeds, lotus ... For men should drink no more than 2 units or women should not be more than 1 unit of alcohol everyday. One unit of wine is equivalent to 1 cup of beer or 1 cup of 30 ml of spirits.
Need to make a reasonable diet:
Cereal energy should only account for 55 - 67% of total energy per day. Obese obese people can calculate BMI energy: if BMI is 25 to 29.9 energy intake is 1,500 kcal / day, BMI from 30 to 34.9 energy input is 1,200 kcal / day, BMI From 35 to 39.9 energy intake is 1,000kcal / day, BMI ≥ 40, the energy input is 800kcal / day.
Limit salt intake, reduce the main noodles
Protein: energy supplied by the protein accounts for 13-20% of the dietary energy, consumes more vegetable proteins such as beans. Eat less sugar, sweet candy. Recommended needs should not exceed 25g sugar per person per day from all sources of food, beverages, equivalent to 5 teaspoons of sugar. It is best to eat starch from grains and potatoes.
Fat: Energy from fat provides between 20-25% of calories. Eat less fat, butter, fish oil, soybeans, peanuts, sunflower oil. For obese people to eat less fat, do not eat high cholesterol foods such as brain, heart, heart, liver, kidney. Every adult, on average, should eat about 25 - 30g of oil, fat a day equivalent to 5 - 6 teaspoons of oil, fat.
VITAMINS AND MINERALS: Fruits, vegetables, nuts, and vitamins such as B12, B6, Folic acid. . According to the needs of adults eat 400g vegetables and fruits per day, including at least 100g of fruit per day.
Drinks: green tea, flower tea, soy milk, boiled water, boiled water with diuretic effect, sedative, hypotension.