고혈압에 좋은 식품

It is recommended to increase the intake of animal protein and avoid red meat through protein food fish and poultry. Soybean contains around 30% protein, but soybeans, rat-eye beans, and frosted pollack are also very high in fat, which is about 15%, so it is better to avoid them. However, soybean products such as tofu are good. Among soybeans, lentils, kidney beans, lima beans, chickpeas, and red beans are representative high-protein, low-fat foods that contain as little as 1%, which are good for high blood pressure. It is recommended that meat should not exceed 200g per serving. The intake of animal fat through unsaturated fatty acids, omega-3 fatty acid butter, or pork belly should be reduced, and vegetable oil high in unsaturated fatty acids such as olive oil and canola oil should be eaten. In particular, omega-3 fatty acids, which are high in salmon, mackerel, horse mackerel, horse mackerel, olive oil, and perilla oil, are effective in lowering blood pressure. However, about 2 spoons per day is appropriate. Nuts such as nuts, nuts, peanuts, pistachios, and sunflower seeds are good sources of magnesium, potassium, protein, and unsaturated fatty acids, so it is recommended to eat a handful (half a paper cup) a day. Sodium in low-salt salt (NaCl) is a major mineral that raises blood pressure, so you should eat a low-salt diet. Introduce eating habits that help reduce salt intake. • When cooking food, use pepper or spice instead of salt. • Have a habit of not putting salt in your food at the table. • Do not drink soup such as soup, stew, or ramen as much as possible. • Reduce instant food, processed food, and eating out. Most processed foods contain all sodium. For example, the colorant you put in when making processed meat products is sodium nitrite, and the sodium in MSG (Mono Sodium Glutamate) to Sodium in English.Hypertension increases protein, fiber, and magnesium, potassium, and calcium intake through meals, and if the balanced diet is continued to reduce sodium intake, blood pressure drops by 8-14 mmHg. In addition, if you exercise appropriately to lose weight, you can lower your blood pressure. In the United States, diet therapy to lower blood pressure is called DASH (Dietary Approaches to Stop Hypertension), and a massive campaign to prevent and treat hypertension through healthy meals is being conducted.If you eat a lot of salty or processed foods, the sodium concentration in the blood vessels increases, and moisture from outside the blood vessels is introduced into the blood vessels by osmotic pressure, increasing the amount of blood, which increases blood pressure. At this time, if you eat green leaf vegetables, you will be able to stabilize your blood pressure by excreting excess sodium introduced into your body by the mineral potassium (K) contained in the vegetables. There are a variety of green leaf vegetables that help lower blood pressure, including spinach, broccoli, kale, lettuce, and crown daisy. Almost all other vegetables, such as tomatoes, carrots, and onions, contain a lot of minerals, such as dietary fiber, vitamins, potassium, and magnesium, which helps prevent high blood pressure. It is much better to eat it as it is than to make juice. It is recommended to eat at least one plate of green leaf vegetables and various vegetables every day. Fruit and fruit, like vegetables, contain a lot of various pigment, dietary fiber, vitamins, potassium, and magnesium, which helps to prevent high blood pressure. It is recommended to eat at least one apple a day in a medium size, and at least two persimmons.Anthocyanin, a red pigment in various berry blueberries, blackberries, raspberries, and strawberries, has the function of softening and broadening the blood vessel wall, which lowers blood pressure. It is recommended to eat about 3 cups of fresh or frozen berries a day with a small paper cup. When eating whole grain food rice, bread, or noodles, it is good to make them uncooked, such as brown rice or whole wheat bread. You should throw away what you think is the main cause of carbs getting fat. Overeating is the cause of obesity, not carbohydrates. Carbs are the safest and fastest energy-producing nutrient in your body. You must eat them, but eating an appropriate amount (about three bowls a day) can help prevent high blood pressure. Milk and dairy products Low-fat milk or low-fat yogurt are good sources of calcium, which helps prevent high blood pressure. It is good to eat 500mL of milk or yogurt a day. You should avoid butter or cheese that is high in fat.According to the 2018 National Health Statistics published by the Korea Centers for Disease Control and Prevention, the prevalence of hypertension (over 30 years old, standardized) was 33.2% for men and 23.1% for women in 2018 (Figure below). The recognition rate of hypertension was 69.1%, the treatment rate was 65.3%, the control rate of the sick was 48.3%, and the control rate of the caregiver was 73.1%, which is the same for the 10 years since 2007. If this is interpreted as a case for men, 332 out of 1,000 men over 30 years of age are hypertension patients, 229 out of 332 hypertension patients (69.1% recognition rate), and only 150 out of 332 hypertension patients were being treated (65.3% treatment rate). Of the 332 hypertension patients, 150 are being treated, and only 45% of hypertension patients are being treated.Hypertension refers to a case where the average blood pressure measured several times is more than 140mmHg of systolic blood pressure or more of diastolic blood pressure 90mmHg or more. Hypertension is a very scary disease, but the reason why the rate of receiving such treatment is low is that hypertension has few symptoms unless there are complications. That is why hypertension is called a “quiet killer.” Sometimes people complain of feeling the back of their hair pulling or dizzy, but some people have no symptoms no matter how high their blood pressure is because it varies from individual to individual. Treatment and prevention of hypertensionThe prevalence of hypertension in Korea Only 45% of hypertension patients are treatedTrends in the prevalence of obesity, hypertension, hypercholesterolemia, and diabetes in Korea (left: male, right: female)