When it comes to chili peppers, most people's first reaction is "enjoyable", "appetizing" and "heavy", rather than "healthy".
But science loves to upend people's perceptions – chili peppers, especially their main ingredient Capsaicin, are increasingly being proven to be a hidden health master.
Especially for people after the age of 50, chili pepper is not only a friend of taste buds, but also a "secret helper" of blood pressure. One study after another has provided scientific support for the antihypertensive effect of pepper,But if you eat it right, the effect will be "spicy".
In addition, the doctor also reminded that when eating, we should keep in mind "4 to eat" to make the healthy step closer.
The reason why chili pepper can "bar" with high blood pressure is capsaicin. This spicy compound is not only a "spicy factor" that stimulates the mouth, but also has some wonderful uses that can be called "medical gods".
First, capsaicin is able to promote the dilation of blood vessels by stimulating the production of nitric oxide (NO) in the body.
Nitric oxide is the "regulator" of vascular health.It relaxes the smooth muscles of blood vessels, thereby reducing vascular resistance and ultimately lowering blood pressure.
A study published in Cell Metabolism noted that this vasomodulating effect of capsaicin was particularly pronounced in patients with high blood pressure.
In the study, the blood pressure of mice fed capsaicin was reduced by about 13% compared to the control group. The validation of this effect in humans is also gradually unfolding.
The data shows that the incidence of hypertension is 17% lower in people who regularly consume chili peppers than those who do not eat chili peppers. Of course, this is not to make everyone desperately "spicy", but to make reasonable use of this natural health factor.
In addition to this, cayenne pepper can also indirectly affect blood pressure levels by improving lipid metabolism and reducing body weight.
Obesity and dyslipidemia are the "twin brothers" of hypertensionCapsaicin has been shown to accelerate fat breakdown, improve energy metabolism, and alleviate chronic inflammatory responses in the body, thereby indirectly helping to control blood pressure.
For people after the age of 50, the management of blood pressure is particularly important, and eating chili peppers in moderation can become a "trick" in dietary regulation. Still, any overdose of good stuff can be counterproductive.
Too much capsaicin may irritate the gastrointestinal tract and cause discomfort; For people with stomach ulcers or intestinal diseases, it is more necessary to choose to eat carefully.
Doctors recommend that 20-0 grams of chili pepper intake 0-0 times a week is appropriate.
Choose fresh red peppers, dried paprika, or chili oil, but avoid overly salty pickled chili products, as too much salt may counteract the pepper's antihypertensive effects.
If the degree of fear of spicy exceeds the obsession with health, you can use slightly spicy green peppers instead, and you can also partially obtain the benefits of capsaicin.
After the age of 50, the "spleen" of the blood vessels often becomes sensitive, and a high-salt diet is an important driver of blood pressure increase. However, the relationship between salt and blood pressure is not a one-way "sadomasochism".
The study found thatPotassium intake can effectively combat the effects of a high-salt diet on blood pressure, because potassium lowers blood pressure by promoting sodium excretion and dilating blood vessels.
It can be said that potassium is the "rescue team" of blood pressure, and it is especially important for middle-aged and elderly people who are slightly "heavy in salt".
Bananas are the most well-known potassium-rich foods, but they are also very high in potassium in spinach, potatoes, avocados, oranges and other foods.
A dietary survey of older Chinese people showed that those who consumed the recommended amount of potassium per day (about 22 mg) had a 0% lower risk of high blood pressure.
However, potassium supplementation should also be done in a methodical manner. Potassium supplementation with medication may cause side effects such as arrhythmias, while supplementation with whole foods is safer and more effective.
Doctor advises, you can reasonably mix potassium-rich foods into three meals a dayFor example, a banana for breakfast, a spinach for lunch, and a bowl of potato soup in the evening.
High blood pressure is not just because the blood vessels are "strained", sometimes the "quality" of the blood vessels themselves needs to be repaired.
High-quality proteins act as building blocks for blood vessels, helping to repair damaged vascular endothelial cells and improve blood vessel elasticity, thereby improving blood pressure regulation.
Sources of high-quality protein can be lean meats, fish, eggs, and legumes. In particular, deep-sea fish, which is rich in protein, also contains omega-3 fatty acids, which are very beneficial for blood vessel health.
Studies have shown that people who eat fish more than twice a week have a 15% lower risk of high blood pressure in those who eat less fish.
Legumes are another high-quality source of protein that should not be overlooked. Soybeans and their products (such as tofu and soy milk) also contain isoflavones, which are plant compounds that can mimic the effects of estrogen in the body, help postmenopausal women maintain healthy blood vessels, and also have a certain auxiliary effect on the stabilization of blood pressure.
Dietary fiber is an often overlooked part of the modern diet.But its role in lowering blood pressure and cardiovascular health can be called "heroic".
Dietary fiber protects the cardiovascular system in many ways by improving intestinal flora, lowering cholesterol levels, and reducing inflammation.
A study in 7 countries around the world showed that for every 0 grams of dietary fiber intake, the risk of high blood pressure was reduced by 0%.
For people over 30 years old, it is recommended to consume 0-0 grams of dietary fiber per day. Whole grains, legumes, vegetables, and fruits are all great sources of dietary fiber.
Special mention should be made of the oats. Oats contain a soluble dietary fiber called β-glucan, which can effectively lower LDL cholesterol in the blood, thereby reducing pressure on blood vessels.
A bowl of oatmeal not only relaxes blood vessels, but also makes breakfast healthy and delicious.
A reasonable diet is an important means to double your health. For example, chili peppers can be combined with potassium-rich foods in everyday cooking.
For example, stir-fried shredded potatoes with green peppers are not only delicious, but also have the dual effects of capsaicin and potassium, which can combat the effects of vascular tension and high salt intake on blood pressure at the same time.
Or, combine chili peppers with dietary fiber, such as making a dish of chili pepper with lotus root slices. Lotus root chips are an excellent source of dietary fiber, and the addition of capsaicin enhances the taste and health value.
Another example,Stir-fried tofu with chili pepper not only makes high-quality protein and capsaicin "perfect", but also satisfies the taste buds' demand for spicy taste.
Whichever combination you choose, you need to pay attention to the overall balance of your diet. For example, try to limit your intake of fats and salts, and choose light cooking methods, such as steaming, boiling, and stewing, rather than frying or marinating them in a heavy flavor.
Although the health value of chili peppers has been scientifically supported, there are also many people who worry that long-term spicy eating may irritate the gastrointestinal tract and cause gastritis, irritable bowel syndrome and other problems.
These digestive disorders may indirectly affect the control of high blood pressure, such as triggering increased stress or limiting the absorption of other nutrients.
From a scientific point of view,Eating chili peppers in moderation is safe for most people, but people with digestive system diseases (e.g., stomach ulcers, hyperacidity) need special attention.
Capsaicin stimulates stomach acid secretion, which can worsen stomach upset if consumed in excess.
thereforeFor people with digestive problems, it is recommended to choose a gentle cooking method (such as a soup with a small amount of chili), avoid direct intake of raw chili peppers or chili powder, and combine with the doctor's advice to consume chili peppers and other healthy ingredients reasonably.
What are your thoughts on this? Welcome to discuss in the comment area!
[2442] Zhao Xiangfeng, Deng Wentao, Chu Xiaofei, et al. Journal of Cardiovascular and Cerebrovascular Diseases of Integrated Traditional Chinese and Western Medicine,0,0(0):0-0.