How to prevent high blood pressure? Pay attention to low-salt calcium supplementation

Nowadays, the most common disease among middle-aged and elderly people is hypertension. The reason for the occurrence of hypertension has a lot to do with our usual disordered lifestyle. If you want to prevent hypertension, you must have a reasonable diet, especially low in salt and oil, and you should also supplement calcium in time.

1. Low salt

The daily salt intake should be strictly controlled within 2 to 5 grams. The consumption of soy sauce should be reduced as much as possible. 3-5 ml of soy sauce is equivalent to 1 gram of salt. Pickles, fermented bean curd, bacon, pickled products, preserved eggs, dried shrimps, and vegetables such as chrysanthemum, grass head, and water spinach are all high in sodium, so try to eat less or not eat them.

2. Always feel slightly hungry

The diet should be small and frequent meals, and overeating should be avoided. Keeping weight at a normal level often makes it easier to control blood pressure. At the same time, many antihypertensive drugs may have adverse effects on sugar metabolism, lipid metabolism, etc., so starving yourself will be very beneficial.

3. Calcium supplement

Calcium not only maintains the strength of bones, but soft tissues also need it. Proper calcium nutrition can maintain stable blood pressure. Its mechanism of action is related to the fact that calcium can inhibit the parathyroid gland from secreting a hypertensive factor. Foods rich in calcium include dairy products, sunflower seeds, soybeans, peanuts, walnuts, fish, shrimp, red dates, garlic sprouts, kelp, seaweed, etc. are also very important.

4. High potassium

Regular inclusion of potassium-rich foods in the diet is not only directly beneficial to blood pressure control, but also can avoid the side effects of certain antihypertensive drugs. Mushrooms, black dates, beans, almonds, walnuts, potatoes, peanuts, bamboo shoots, fish, lean meat, poultry, root vegetables such as amaranth, rapeseed and onions, and fruits like bananas, peaches and oranges are all rich in potassium.

5. Magnesium Supplement

There is a clear correlation between magnesium deficiency and hypertension. Magnesium deficiency may also occur in hypertensive patients who use diuretics for a long time. Paying attention to magnesium supplementation can help control blood pressure. Fish, soybeans, nuts, green leafy vegetables, peanut butter and yogurt are rich in magnesium.