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I believe the dangers of hypertension need not be emphasized any more, as everyone is familiar with it
I believe that the dangers of hypertension need not be emphasized any more, as everyone is familiar with it
Compared with other factors, an important factor closely related to high blood pressure is far underestimated!
That is: obesity !
That is: obesity ! obesityStudies on various factors that lead to hypertension have shown that obesity can cause essential hypertension through multiple mechanisms such as neurohormonal activation, inflammation, and renal dysfunction
Studies on various factors that lead to hypertension have shown that obesity can cause essential hypertension through multiple mechanisms such as neurohormonal activation, inflammation, and renal dysfunction
The visible fact is that modern society is increasing prevalence of obesity, hypertension-related heart vascular kidney disease and the risk also increases
How to lose weight effectively has become an important issue for maintaining health
Recently, the American Heart Association ( AHA ) latest consensus consensus - weight loss strategy for the prevention and treatment of hypertension, published online in "Hypertension" ( Hypertension ) magazine
The new version of the consensus points out the direction for weight loss in patients with hypertension and obesity
The new version of the consensus points out the direction for weight loss in patients with hypertension and obesity
▲The influence of obesity on the increase in blood pressure is multifactorial, involving changes in neurohormones, physical compression of fat on the kidneys, increased sodium chloride reabsorption, and inflammatory reactions
▲The influence of obesity on the increase in blood pressure is multifactorial, involving changes in neurohormones, physical compression of fat on the kidneys, increased sodium chloride reabsorption, and inflammatory reactions
Usually obese patients will achieve the goal of weight loss by improving their life>
Reduce sedentary ? It seems a bit difficult for office workers
Strengthen exercise ? It seems that for most people, exercising regularly and sticking to it for a long time is indeed not an easy task
From this point of view, optimizing eating habits seems to be a simpler and easier way that can be maintained for a long time
What is the effect of dietary habits on weight loss and high blood pressure control? Will it really work?
The current dietary guidelines emphasize disease prevention and control method based on dietary patterns, compare the current recommended healthy eating patterns, including the Mediterranean diet and the DASH diet and so on
The current dietary guidelines emphasize disease prevention and control method based on dietary patterns, compare the current recommended healthy eating patterns, including the Mediterranean diet and the Mediterranean diet Mediterranean diet DASH DASH diet and so on
.
diet
Both dietary patterns contain:
Both dietary patterns contain:Abundant fruits, vegetables, beans, nuts and seeds;
Abundant fruits, vegetables, beans, nuts and seeds; abundantModerate amount of fish, seafood, poultry and dairy products;
Moderate amount of fish, seafood, poultry and dairy products; Moderate amountSmall amounts of red meat and processed meats and sweets
.
.
a bit
In addition, the Mediterranean diet also recommends the use of olive oil and regular but moderate consumption of wine (especially red wine)
.
.
olive oil
How about the effect of improving diet?
How about the effect of improving diet?1.
Mediterranean diet
Mediterranean diet
2019 years Cochran ( the Cochrane ) randomized controlled trial found that review, the Mediterranean diet may reduce the systolic blood pressure 3.
0 mmHg ( 95% CI : 2.
5 ~ 3.
5 of mmHg ), reduced diastolic blood pressure 2.
0 mmHg ( 95% CI : 1.
7 ~ 2.
3 mmHg )
.
0 mmHg ( 95% CI : 2.
5 ~ 3.
5 of mmHg ), reduced diastolic blood pressure DBP 2.
0 mmHg ( 95% CI : 1.
7 ~ 2.
3 mmHg )
.
Another meta-analysis of 16 randomized controlled trials found that the Mediterranean diet can reduce body weight by 1.
8 kg ( 95%CI : 0.
6~2.
9 kg ) and BMI by 0.
6 kg/m² ( 95%CI : 0.
2~0.
9 kg/m² )
.
8kg ( 95% CI : 0.
6 ~ 2.
9 kg ), reduce BMI 0.
6 kg / m² BMI ( 95% CI : 0.
2 ~ 0.
9 kg / m² )
.
2 , DASH diet
2 , DASH dietIncluded in the 24 meta-analysis items dietary intervention mode randomized controlled trial found, the DASH diet can reduce systolic blood pressure 7.
6 mmHg ( 95% CI : 5.
3 ~ 10.
0 mmHg ), reduced diastolic blood pressure 4.
2 mmHg ( 95% CI : 2.
6 ~ 5.
9 mmHg )
.
6 mmHg ( 95%CI : 5.
3~10.
0 mmHg ) and diastolic blood pressure by 4.
2 mmHg ( 95%CI : 2.
6).
~5.
9 mmHg )
.
When the DASH diet is combined with exercise and low-sodium diet, the effect of lowering blood pressure is more obvious
.
.
3.
Low-sodium diet
Low-sodium diet
An analysis of 133 randomized controlled trials showed that in people with blood pressure > 131/78 mmHg , sodium intake decreased by 2.
3 g / day, systolic blood pressure could be reduced by 7.
7 mmHg ( 95%CI : 5.
0~10.
4 mmHg ), diastolic blood pressure It can reduce 3.
0 mmHg ( 95%CI : 1.
4~4.
6 mmHg )
.
3 g / day, systolic blood pressure could be reduced by 7.
7 mmHg ( 95%CI : 5.
0~10.
4 mmHg ), diastolic blood pressure It can reduce 3.
0 mmHg ( 95%CI : 1.
4~4.
6 mmHg )
.
4.
Intermittent fasting
Intermittent fasting
A systematic review of 4 randomized controlled trials showed that although intermittent fasting is effective for short-term weight loss, its effect on blood pressure reduction is weak
.
.
Related content is also mentioned in the " Scientific Research Report on Dietary Guidelines for Chinese Residents ( 2021 )" compiled by the Chinese Nutrition Society .
The 3.
1 million deaths of Chinese residents in 2017 can be attributed to unreasonable diet, among which hypertension and diabetes are more obvious .
1 million deaths of Chinese residents in 2017 can be attributed to unreasonable diet, among which hypertension and diabetes are more obvious .
diabetes
High sodium intake accounted for the first place ( 17.
3% ) in deaths from cardiovascular and metabolic diseases caused by dietary factors in adults , and the second and third place were insufficient intake of fruits ( 11.
5% ) and aquatic omega-3 fatty acids, respectively.
Inadequate intake ( 9.
7% )
.
3% ) in deaths from cardiovascular and metabolic diseases caused by dietary factors in adults , and the second and third place were insufficient intake of fruits ( 11.
5% ) and aquatic omega-3 fatty acids, respectively.
Inadequate intake ( 9.
7% )
.
Can reduce major health outcomes of dietary risk factors include: whole grains, vegetables, fruits, soybeans and their products, milk and dairy products, fish, nuts, water (tea) and so on
.
.
healthy
Excessive intake of dietary factors that can increase the risk of adverse health outcomes are: animal meat, smoked meat, salt, alcohol, sugary beverages, oils and so on
.
.
bad
Does this coincide with the DASH diet and the Mediterranean diet?
Does this coincide with the DASH diet and the Mediterranean diet?In fact, this year's AHA statement on type 1 diabetes emphasized the importance of the Mediterranean diet
.
.
How to quickly judge whether the diet is reasonable?
How to quickly judge whether the diet is reasonable?Below are a few simple questionnaires, which can be used for reference in practical applications
.
.
" Mediterranean Diet Screening "
" Mediterranean Diet Screening Screening "( Mediterranean Diet Adherence Screener , MEDAS )
( Mediterranean Diet Adherence Screener , MEDAS )1.
Do you use olive oil as your main fat source for cooking?
Do you use olive oil as your main fat source for cooking?
2.
How much olive oil do you use every day (including frying, eating out, salad, etc.
)?
How much olive oil do you use every day (including frying, eating out, salad, etc.
)?
3.
How many servings of vegetables do you eat every day?
How many servings of vegetables do you eat every day?
4.
How much fruit do you eat every day (including freshly squeezed juice)?
How much fruit do you eat every day (including freshly squeezed juice)?
5.
How much red meat, hamburger or meat products (ham, sausage, etc.
) do you eat every day?
How much red meat, hamburger or meat products (ham, sausage, etc.
) do you eat every day?
6.
How many servings of butter, margarine or cream do you eat every day?
How many servings of butter, margarine or cream do you eat every day?
7.
How many sugary drinks do you drink every day?
How many sugary drinks do you drink every day?
8.
How much alcohol do you drink every week?
How much alcohol do you drink every week?
9.
How many times do you eat soy products a week?
How many times do you eat soy products a week?
10.
How much fish or shellfish / seafood do you eat every week ?
How much fish or shellfish / seafood do you eat every week ?
11.
How many times a week do you eat sweets or pastries (not homemade), such as cakes, biscuits, biscuits, etc.
?
How many times a week do you eat sweets or pastries (not homemade), such as cakes, biscuits, biscuits, etc.
?
12.
How many nuts do you eat every week?
How many nuts do you eat every week?
13.
Do you prefer to eat chicken, turkey or rabbit instead of beef, pork, hamburgers or sausages?
Do you prefer to eat chicken, turkey or rabbit instead of beef, pork, hamburgers or sausages?
14.
How many times a week do you eat vegetables, pasta, rice or other dishes made with tomatoes, garlic, onions or leeks sautéed in olive oil?
How many times a week do you eat vegetables, pasta, rice or other dishes made with tomatoes, garlic, onions or leeks sautéed in olive oil?
" Rapid Eating Assessment "
( Rapid Eating Assessment for Participants , REAP-S )
( Rapid Eating Assessment for Participants , REAP-S )On average per week, how often do you:
On average per week, how often do you:1.
Don't eat breakfast?
Don't eat breakfast?
2.
Eat out (including takeaway) ≥ 4 meals?
Eat out (including takeaway) ≥ 4 meals?
3.
Eat less than 2 servings of whole wheat foods or high-fiber starches a day?
Eat less than 2 servings of whole wheat foods or high-fiber starches a day?
4.
Eat less than 2 servings of fruit a day ?
Eat less than 2 servings of fruit a day ?
5.
Eat less than 2 servings of vegetables a day?
Eat less than 2 servings of vegetables a day?
6.
Eat or drink less than 2 servings of milk, yogurt or cheese a day?
Eat or drink less than 2 servings of milk, yogurt or cheese a day?
7.
Eat 8 ounces of meat, chicken, turkey or fish every day ?
Eat 8 ounces of meat, chicken, turkey or fish every day ?
8.
Eat ordinary processed meats (sausage, salami, corned beef, hot dogs, sausages or bacon) instead of low-fat processed meats (roast beef, turkey, lean ham)?
Eat ordinary processed meats (sausage, salami, corned beef, hot dogs, sausages or bacon) instead of low-fat processed meats (roast beef, turkey, lean ham)?
9.
Eat fried foods, such as fried chicken, fried fish, French fries, fried plantains, mashed potatoes, etc.
?
Eat fried foods, such as fried chicken, fried fish, French fries, fried plantains, mashed potatoes, etc.
?
10.
Eat ordinary potato chips, baked potato chips, corn chips, crackers or ordinary popcorn instead of unsalted nuts or air popcorn?
Eat ordinary potato chips, baked potato chips, corn chips, crackers or ordinary popcorn instead of unsalted nuts or air popcorn?
11.
Add butter or margarine to bread, potatoes, rice or vegetables on the table?
Add butter or margarine to bread, potatoes, rice or vegetables on the table?
12.
eat sweets, such as cakes, cookies, cakes, donuts, muffins, chocolate and candy> 2 times / day?
eat sweets, such as cakes, cookies, cakes, donuts, muffins, chocolate and candy> 2 times / day?
13.
Drink ≥16 ounces of non-slim soda / fruit drinks?
Drink ≥16 ounces of non-slim soda / fruit drinks?
14.
Usually buy ingredients and cook at home instead of eating out or ordering takeout?
Usually buy ingredients and cook at home instead of eating out or ordering takeout?
15.
Does buying food or cooking make you feel good?
Does buying food or cooking make you feel good?
" Powell and Greenberg Evaluation "
" Powell and Greenberg Evaluation "( Powell and Greenberg Screening Tool )
( Powell and Greenberg Screening Tool )1.
How many times do you eat ≥5 servings of fruits and vegetables a week ?
How many times do you eat ≥5 servings of fruits and vegetables a week ?
2.
How often do you eat sugary food / beverage (juice, sweetener in coffee or tea, sugary soda)?
How often do you eat sugary food / beverage (juice, sweetener in coffee or tea, sugary soda)?
references
references1.
Hall ME, Cohen JB, Ard JD, Egan BM, Hall JE, Lavie CJ, Ma J, Ndumele CE, Schauer PR, Shimbo D; American Heart Association Council on Hypertension; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Life>
Hall ME, Cohen JB, Ard JD, Egan BM, Hall JE, Lavie CJ, Ma J, Ndumele CE, Schauer PR, Shimbo D; American Heart Association Council on Hypertension; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Life>
2.
Wang Chongmin .
"Scientific Research Report on Dietary Guidelines for Chinese Residents (2021) " is officially released [J] .
Food Safety Guide ,2021(7):15.
Wang Chongmin .
"Scientific Research Report on Dietary Guidelines for Chinese Residents (2021) " is officially released [J] .
Food Safety Guide ,2021(7):15.
3.
Daniel W.
Jones, et al.
, (2021).
Management of Stage 1 Hypertension in Adults With a Low 10-Year Risk for Cardiovascular Disease: Filling a Guidance Gap: A Scientific Statement From the American Heart Association.
Hypertension,DOI :https://doi.
org/10.
1161/HYP.
0000000000000195
Daniel W.
Jones, et al.
, (2021).
Management of Stage 1 Hypertension in Adults With a Low 10-Year Risk for Cardiovascular Disease: Filling a Guidance Gap: A Scientific Statement From the American Heart Association.
Hypertension,DOI : https://doi.
org/10.
1161/HYP.
0000000000000195
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