Hypertension is a very common disease in the elderly. With age, blood vessels reduce elasticity and increase the risk of high blood pressure. Overweight and obesity are also two major factors leading to high blood pressure, leading to the formation of arterial plaques that narrow blood vessels and raise blood pressure. Symptoms of early hypertension include dizziness, headache, insomnia, numbness in the body, and symptoms such as nausea and vomiting. Serious hypertensive patients may even have symptoms such as polyuria, nocturia, renal failure, uremia, cerebral hemorrhage, hemiplegia, and temporary aphasia.
This diet is currently widely used to prevent and control high blood pressure. Because it can gradually increase the intake of fruits and vegetables and patients.
How to get a faster DASH diet plan can start with changing your daily eating habits. Here are some suggestions:
1. Add more than twice the amount of fruits and vegetables, low-fat dairy products; for example, eat only four servings of vegetables per day, now increase to eight servings of vegetables per day, and so on. If you don't eat fruit, try adding a glass of juice at breakfast or adding fruit as a daily snack.
2. Increase the intake of coarse grain fiber, such as wheat pasta, brown rice, broad beans, lentils. Try cooking in a saucepan.
3. Try to eat low-fat, low-salt snacks such as unsalted rice cakes, nuts, raisins, whole-grain crackers, whole-grain cereals, beans, whole-grain bread, zero-fat or low-fat yogurt, fresh fruit, and vegetable sticks.
4. Choose low-fat dairy products, such as skim milk or 1% low-fat milk, instead of carbonated drinks, soft drinks, alcohol, and high-sugar drinks. It is recommended to increase the intake of three dairy products daily. For patients with lactose intolerance, it is recommended to take lactase medicine at the same time or buy zero lactose milk.
5. When you go to the supermarket, you should look at the Nutritional Fat on the back of each food package and choose low-salt and low-fat foods.
6. Limit the intake of red meat and bacon, which is 1/3 of the usual intake; for example, eat 8 ounces (226.8 grams) of red meat a day, now it is reduced to 75.6 grams (2.7 ounces) per day. meat. It is recommended to buy food and put it in the kitchen to control the daily intake. The DASH diet recommends a daily limit of 6 ounces of lean meat intake (two palm size) and up to 3 ounces of lean meat per meal (one palm size).
7. Reduce fat intake by half, including oil, animal fat, and salad dressing; if you use 30 grams of vegetable oil, you should now reduce the amount of oil used to 15 grams.
8. Limit the intake of sweet snacks and processed foods to 1/4 of the usual intake; if you usually eat a cupcake (with icing sugar), you should cut it into four equal parts and take a quarter of it. the amount.
9. It is recommended that there will be two days of diet in the week.
10. Reduce salt intake (up to 6 grams of salt per day), a low-salt diet can help lower blood pressure and reduce blood pressure medication intake. Changing the cooking method can help the patient achieve the goal of reducing salt. It is recommended to use the method of cooking slowly and steaming to prepare the ingredients. It should be noted that the salt content of a teaspoon contains 2400 mg of sodium, and the amount of salt per day is not more than 2.5 teaspoons. It is recommended to use low sodium salt. When you go to the supermarket, you should also check the nutrition list of the product. It is recommended to buy low-salt or low-sodium food.
11. Increase the intake of potassium, which can effectively lower blood pressure. It is recommended to consume 4.7 grams of potassium per day. Fruits and vegetables are rich in potassium and are easily absorbed by the body such as green leafy vegetables (such as spinach, cabbage), beans, oranges, bananas (recommended up to two per day), root vegetables (such as potatoes, sweet potatoes, carrot).
12. Limit alcohol intake. Men consume up to two glasses of alcohol per day (=24 ounces of beer (a can of beer)). Women consume up to one alcoholic drink a day.
13. Guarantee 30-45 minutes of moderate exercise every day, such as brisk walking. For patients with overweight or obesity, it is recommended to increase the exercise for 60-90 minutes. It is recommended to participate in weight loss exercises to help better control weight.
14. For elderly hypertensive patients, because the body functions gradually degenerate, it is very important to reduce sodium intake. Excessive sodium easily leads to kidney failure. It is recommended to add a spice instead of a salt to increase the taste of the food, thereby reducing salt intake. The combination of drugs can effectively control blood pressure, it is recommended to measure blood pressure more frequently every day, to see the situation to supplement antihypertensive drugs.
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