Dietary Therapy for Hypertension

The dietary therapy methods for hypertension include various dietary and lifestyle adjustments. Here are some specific dietary therapy methods: 1. DASH Diet: This is a low-sodium, high-potassium, high-magnesium, and high-calcium dietary approach that has been proven to effectively lower blood pressure. The DASH diet emphasizes reducing sodium intake while increasing potassium, magnesium, and calcium intake, along with reducing saturated fat and total fat intake, and increasing the consumption of fruits, vegetables, whole grains, and low-fat dairy products². 2. Limit Sodium Intake: Reducing salt intake can significantly lower blood pressure. It is recommended that daily sodium intake does not exceed 2,300 milligrams, ideally lower². 3. Increase Potassium Intake: Potassium helps balance sodium levels in the body, and it is recommended to increase the intake of potassium-rich foods such as bananas, oranges, spinach, and potatoes². 4. Increase Magnesium and Calcium Intake: Both magnesium and calcium help lower blood pressure. It is recommended to increase the intake of whole grains, nuts, seeds, and low-fat dairy products². 5. Reduce Saturated Fat and Alcohol Intake: Saturated fat and alcohol have been shown to increase blood pressure and should be reduced². 6. Increase Fruit and Vegetable Intake: Fruits and vegetables are rich in potassium, magnesium, and fiber, which help lower blood pressure². 7. Use Low-Fat Cooking Methods: Choose low-fat or fat-free cooking methods such as baking and steaming, and avoid frying². 8. Specific Dietary Recipes: – He Shou Wu (Fo-Ti) and Jujube Porridge: 60 grams of He Shou Wu, boiled with water to extract the essence, then add 100 grams of japonica rice, 3-5 jujubes, and an appropriate amount of rock sugar to cook porridge¹⁴. – Celery Porridge: 120 grams of celery with roots, 250 grams of japonica rice, cooked as porridge⁴. – Chrysanthemum Porridge: 15 grams of chrysanthemum, 100 grams of japonica rice, cooked as porridge⁴. – Mung Bean and Kelp Porridge: 100 grams each of mung beans and kelp, with an appropriate amount of rice, cooked as porridge⁴. – Lotus Leaf Porridge: 1 fresh lotus leaf, 100 grams of japonica rice, a little rock sugar, cooked as porridge⁴. – Vinegar-Soaked Peanuts: Wash and drain red-skinned peanuts, steam until cooked, cool, and soak in vinegar for a week, consuming 20 pieces every morning and evening³⁷. – Sesame Oil Spinach: 500 grams of spinach, washed and chopped, added to a pot with 25 grams of sesame oil, a little salt, and monosodium glutamate, stir-fried for 2 minutes before serving³⁷. These dietary therapy methods, combined with healthy eating habits and lifestyle adjustments, can effectively help control hypertension.