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"Lao Li, raw soy sauce is a 'suspect' in high blood pressure, you have to pay attention!" Doctor Wang Ming said while wrapping a bandage on Lao Li's ankle.
On this day, Lao Li, a taxi driver, accompanied his family to the suburbs for a hike, but accidentally sprained his ankle. In order to deal with the injury, Lao Li came to the community hospital. Coincidentally, he met his neighbor Aunt Zhang at the hospital, who happened to come to get the medicine. On the way back to the community, the two couldn't help but talk about health. Lao Li has been feeling dizzy and headache recently, and his blood pressure is high when he measures it, and he is worried about eating problems, especially the use of condiments, so he asked his doctor friend Wang Ming for relevant precautions.
Light soy sauce: a hidden trigger for high blood pressure
Dr. Wang Ming explained that light soy sauce is a common condiment in Chinese food, and although it is delicious, it contains a lot of sodium. Excessive sodium intake can lead to an increase in blood pressure, which is especially detrimental for people with high blood pressure.
"The sodium content in light soy sauce is very high, and a small spoonful of light soy sauce can provide the equivalent of 20% of the recommended daily sodium intake." "Excessive sodium intake can lead to sodium and water retention in the body, which increases blood volume, which can raise blood pressure. ”
He also told a case: a 50-year-old middle-aged patient who usually likes to eat salty and heavy food, and uses light soy sauce frequently, which causes his blood pressure to remain high. After the doctor's advice, the amount of light soy sauce was reduced, and the blood pressure was significantly controlled after a few months.
"A study showed that a diet high in sodium is one of the important triggers of high blood pressure." Dr. Wang Ming said, "If you want to keep your blood pressure stable, you must use light soy sauce sparingly, or even non-use. ”
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MSG: The invisible killer with high sodium content
"In addition to light soy sauce, MSG is also an invisible killer of high blood pressure." Dr. Wang Ming continued, "Although MSG can increase the umami taste of food, its main ingredient is monosodium glutamate, which is very high in sodium. ”
Excessive use of MSG increases sodium intake in the body, leading to an increase in blood pressure. Especially for patients who already have high blood pressure, excessive intake of MSG can aggravate the condition and increase the risk of cardiovascular disease.
"One study found that people who regularly use MSG have a 30% higher incidence of high blood pressure than those who do not use MSG." Dr. Wang Ming said, "For the sake of health, MSG must be used sparingly. ”
He also mentioned a case: a 60-year-old elderly patient who likes to put a lot of MSG in cooking, which caused his blood pressure to remain high for a long time. After the doctor's advice, the amount of MSG used was reduced, and the blood pressure was effectively controlled.
Dark soy sauce: A delicious seasoning with hidden risks
"The third condiment is dark soy sauce." Dr. Wang Ming said, "Dark soy sauce is made by fermenting and heating light soy sauce, which is dark in color and strong in flavor, and is often used for coloring and flavoring. However, the sodium content of dark soy sauce is also very high. ”
Excessive use of dark soy sauce can increase sodium intake in the body, leading to an increase in blood pressure. Especially for patients with high blood pressure, the use of soy sauce should be avoided as much as possible to reduce the risk of hypertension.
"One study showed that people who regularly use dark soy sauce have a significantly higher incidence of cardiovascular disease than those who do not use dark soy sauce." Dr. Wang Ming said, "For the sake of health, dark soy sauce should also be used sparingly. ”
He also mentioned a case of a 45-year-old middle-aged woman who likes to use dark soy sauce to color her cooking, which caused her blood pressure to be high all the time. After the doctor's advice, reduce the amount of dark soy sauce, and the blood pressure gradually returned to normal.
Essence of chicken: Seemingly a hidden danger to health
"The last thing I want to talk about is the essence of chicken." "Many people think that chicken bouillon is healthier than MSG, but in fact, the sodium content in chicken bouillon is not low. ”
Although essence of chicken contains chicken ingredients, its main ingredient is still monosodium glutamate, which is also very high in sodium. Excessive use of chicken bouillon can lead to an increase in sodium intake in the body and raise blood pressure.
"One study showed that families that used chicken bouillon had a 25% higher incidence of hypertension than those who did not." Dr. Wang Ming said, "For the sake of health, chicken essence should also be used in moderation. ”
He also mentioned a case of a 55-year-old patient who liked to season with chicken essence, which caused his blood pressure to be unwell controlled. After the doctor's advice, the amount of chicken essence used was reduced, and the blood pressure was effectively controlled.
How to reduce the use of high-sodium condiments in your diet
Hearing this, Lao Li couldn't help but ask with interest: "Doctor Wang, then how should we reduce the use of these high-sodium condiments in our diet?" ”
Dr. Wang Ming explained that reducing the use of high-sodium condiments is actually very simple and can be achieved in the following ways:
Use natural flavors
"You can use more natural seasonings, such as ginger, garlic, green onions, coriander, etc., which can not only increase the flavor of food, but also have certain health benefits." Dr. Wang Ming said.
Control the dosage
"When using light soy sauce, monosodium glutamate, dark soy sauce and chicken essence, pay attention to the amount used." Dr. Wang Ming said, "You can reduce the use of these condiments in moderation and try to put them as little as possible." ”
Choose low-sodium condiments
"There are many low-sodium condiments on the market now, and you can choose low-sodium light soy sauce, monosodium glutamate, dark soy sauce and chicken essence." "These low-sodium condiments can reduce sodium intake to a certain extent. ”
Homemade seasonings
"You can try homemade seasonings, such as homemade low-sodium soy sauce, homemade low-sodium chicken essence, etc." "Homemade seasonings are not only healthy, but they can also be adjusted to suit your tastes. ”
How to eat scientifically for patients with high blood pressure
Just when everyone was in full swing, Aunt Zhang suddenly raised a new question: "Doctor Wang, how should patients with high blood pressure eat scientifically?" ”
Dr. Wang Ming nodded and continued: "The diet of patients with high blood pressure needs to be scientific and reasonable, and the following points can be referred to. ”
Reduce salt intake
"Reducing salt intake is an important measure to control high blood pressure." "The daily salt intake should be kept to less than 6 grams. ”
Increase potassium intake
"Increasing potassium intake helps lower blood pressure." "You can eat more potassium-rich foods, such as bananas, oranges, spinach, etc. ”
Choose whole grains
"Choosing whole grains can help control blood pressure." "You can eat more whole grains such as whole wheat bread, oatmeal, brown rice, etc. ”
Eat plenty of fruits and vegetables
"Eating more fruits and vegetables can help control blood pressure." "Consume at least 400 grams of fruits and vegetables a day. ”
Control your fat intake
"Controlling fat intake helps control blood pressure." "Reduce the intake of saturated and trans fats, and choose more unsaturated fatty acids, such as olive oil and fish oil. ”
After listening to Dr. Wang Ming's explanation, Lao Li and Aunt Zhang said that they benefited a lot. Through this discussion, everyone not only learned a lot about high blood pressure and diet, but also understood the importance of scientific diet. After all, maintaining a healthy lifestyle and a scientific diet is the only way to enjoy a good life.
What are your thoughts on this? Welcome to discuss in the comment area!