Do not take an injection or take medicine!Spending 3 yuan a day, blood pressure can be "嗖" to drop

The Chinese nation has quite accomplishments in diet. However, in the impression of the public, deliciousness and health are always running down.

Recently, Professor Wuyangfeng of Peking University developed a delicious Chinese heart healthy diet (CHH diet). After research, it adheres to the 4 weeks of the diet model, which can effectively reduce the blood pressure of 15.0/6.7 mm mercury.

It turns out that delicious food can also make us healthier.

01

饮 饮 4 weeks CHH diet

Blood pressure drops 15.0/6.7 mm mercury

This study was mainly published in the flagship journal of the American Heart Association. The researchers convened 265 hypertensive patients from four foodies in Beijing, Shanghai, Guangzhou, and Chengdu, which were divided into CHH catering groups and control groups.

After the research began, the CHH diet group participants accepted the diet intervention for 4 consecutive weeks after the introduction of the local routine diet for 7 days.

Diet intervention is that on the basis of Lucai, Huaiyang, Cantonese cuisine, and Sichuan cuisine, the daily fat supply ratio is reduced by 5-8%, and the supply ratio of protein and carbohydrates increases by 3.5-5.5%and 0-5%. And increase the dietary fiber intake to 30 grams, increase the potassium to 3700 mg, and reduce sodium intake to 3 grams.

Take Lucai, for example, the menu of CHH diet and conventional diet one day is as follows:

During breakfast, change the "flower roll" to "vegetable and flower roll", and change "cold soybean sprouts" to "cold nuts and mung bean sprouts", which increases the intake of dietary fiber, protein, and vitamins;

During lunch, change the "minced meat pea fried rice" to "oat rice rice", "laver egg soup" to "radish tofu shrimp skin soup", and banana and milk, which increased dietary fiber, potassium, calcium calcium intake;

During dinner, the "pork celery bag" was changed to "lean meat celery bag", reducing fat intake; "rice porridge" was changed to "red bean rice porridge", which increased the intake of protein.

After 4 weeks of diet intervention, the blood pressure in the control group dropped by 5.0/2.8 mm mercury, and the blood pressure of the CHH diet group dropped by 15.0/6.7 mm mercury. Compared with the conventional diet, the blood pressure of the CHH diet group was reduced by 10/3.8 mm mercury.

02

CHH is cheap and delicious

Anti -voltage effects

The rejuvenation of the deputy chief physician of the Department of Cardiovascular Department of Xuanwu Hospital of the Capital Medical University stated that the effect of antihypertensive drugs on blood pressure is related to the baseline blood pressure level.

A common antihypertensive drug can usually reduce blood pressure by 10-20/5-10 mm mercury.

From the results of the 4 -week CHH diet intervention, the impact of this diet model on blood pressure is comparable to antihypertensive drugs!

Reduce the intake of sodium that will boost, while increasing potassium and calcium that can combat sodium boosting effects. This is the most important reason for the CHH dietary antihypertensive effect.

In addition, the research participants' comments on CHH diet are scored 9.7 points, which is no different from the control group.

In addition, compared with a conventional diet 21 yuan, CHH diet is 24 yuan a day, and each person only needs to spend 3 yuan more.

In other words, the CHH diet is not only delicious and cheap, but also has antihypertensive effect on patients with hypertension.

03

Chinese heart healthy diet

how to eat?

The effect of China's heart healthy diet is so attractive, how can our daily diet be adjusted?

Professor Wang Yanfang, the first author of the study, gave corresponding suggestions in an interview with the content team of Yaoming Kangde:

1. Reduce sodium intake

Replace salt and soy sauce to low -sodium products to reduce the amount of various high -salt flavoring products, while eating less high -sodium foods, such as pickled meat, salted fish, pickles, cheese, etc.

2. Increase potassium intake

Eat more potassium -rich foods, such as bananas, tomatoes, potatoes, purple onions, various colorful vegetables and fruits, beans, nuts, etc.

3. Increase protein intake

Eat 5 eggs a week, while ensuring low -fat milk every day.

4. Calcium of more than 1000 mg per day

You can drink 500-600 ml of milk or yogurt every day, and eat more calcium-containing foods such as beans and sea fish.

5. Take 25-30 grams of dietary fiber per day

Eat more high -fiber foods, such as valley potato, dried beans, vegetables and fruits, nuts, etc.

6. Guarantee food diversity

Eat more than 12 kinds of foods a day, and eat more than 25 kinds per week.

If you want to reduce the heart to protect the heart, just eat it like this! However, in addition to diet, patients with hypertension still need a doctor's guidance or not, and do not stop the medicine without authorization.

【references】

[1]Effects of Cuisine-Based Chinese Heart-Healthy Diet in Lowering Blood Pressure Among Adults in China: Multicenter, Single-Blind, Randomized, Parallel Controlled Feeding Trial.Circulation. 2022;146:00–00.

[2] "New Perspectives for Medicine": China Healthy Diet Published! Professor Wang Yanfang of Peking University interprets: Chinese food is eaten like this, and the effect of lowering blood pressure is comparable to drugs

Author: 编 | Edit: Bu Guli Xiaoxue | Review: Lao Bai

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