Hypertension and gout have become common diseases in our country. How to prevent them and reasonably arrange the diet? Let me tell you a few ways.
1. Appropriate intake of protein
Excessive intake of protein will increase purine synthesis, and the nitrogen-containing substances produced by protein metabolism can cause blood pressure fluctuations. Milk and eggs do not contain nucleoprotein and very little purine, so they can be the preferred source of protein. The structure of animal foods should be improved, reducing fatty pork and increasing poultry and fish that are high in protein but low in fat.
Choose to eat fish 2-3 times a week. Fish are rich in methionine and taurine, which can affect the regulation of blood pressure, increase sodium excretion in urine, and thereby lower blood pressure.
2. Restrict fat and high cholesterol foods
A high-fat, high-cholesterol diet can easily lead to arteriosclerosis. High fat also hinders the liver and kidney from excreting uric acid, causing uric acid to rise. Use plant oils for cooking, as they contain vitamin E and more linoleic acid, which plays a certain role in preventing blood vessel rupture, such as rapeseed oil, peanut oil, olive oil, tea oil or sesame oil, corn oil, safflower oil, etc.
Eat less food high in cholesterol, such as animal offal (heart, liver, intestines, kidneys, brain), various egg yolks, shrimps, fatty meat, squid, cuttlefish, butter, cream, etc.
It is recommended to control the total daily fat intake to around 50 grams, including 20 grams of cooking oil. Use cooking methods such as steaming, boiling, stewing, poaching, etc., which use less oil.
3. Avoid being overweight or obese
Sweet foods are high in sugar, which can be converted into fat in the body, leading to elevated lipid levels and obesity. Therefore, it is necessary to control calorie intake to reach an ideal weight, thus preventing obesity and reducing risk factors for obesity-induced hypertension and gout. You can appropriately increase the intake of high-fiber foods, such as brown rice, standard flour, corn, millet, etc., which are beneficial for preventing hypertension and gout. Eat less glucose, fructose, and sucrose, including candies, pastries, sugary drinks.