The old saying "peanuts with wine, the more you drink, the more you have" may be a question mark in front of people with high blood pressure. Recently, I met a 50-year-old Mr. Zhang in the outpatient clinic with high blood pressure, and after careful questioning, I found out that he had to eat a small handful of peanuts as a snack every day. Is it true that high blood pressure can't even touch a peanut? Today we will talk about this problem that confuses many people with high blood pressure.

1. The grievances and hatred between peanuts and high blood pressure

Peanuts themselves are not a flood beast, they are rich in unsaturated fatty acids, proteins and a variety of trace elements, which have certain cardiovascular benefits. But the problem lies in three aspects: first, the oil content of peanuts is as high as 15%, and excessive consumption can easily lead to excessive calories; Second, commercially available peanut products often add a lot of salt; Third, many people like to fry peanuts, and this cooking method will greatly increase fat intake. For patients with high blood pressure, 0-0 plain peanuts per day is a safe range, and exceeding this amount may affect blood pressure control.

2. The "invisible killer" that is more dangerous than peanuts

Compared with peanuts, what we really need to be wary of is those foods that seem harmless but hide dangers. Nitrite in pickled foods can damage the vascular endothelium; Processed meat products contain high amounts of sodium and preservatives; The fructose in sweet drinks promotes the production of uric acid, which indirectly affects blood pressure; Monosodium glutamate, chicken essence and other condiments contain a lot of sodium ions; Alcohol directly causes vasoconstriction. The effects of these foods on blood pressure are often grossly underestimated.

3. The golden rule of a blood pressure diet

Controlling blood pressure is not simply "what not to eat", but "how to eat". The DASH diet is recommended: eat more fresh fruits and vegetables, whole grains, and low-fat dairy products; Eat nuts and legumes in moderation; Choose high-quality proteins such as fish and poultry; Sodium intake is strictly controlled. The cooking method is mainly steaming, boiling, and stewing, and avoiding frying and grilling. Special reminder that potassium ions help the excretion of sodium, and potassium-rich foods such as bananas, spinach, and potatoes can be eaten in moderation.

Fourth, the overlooked code of eating time

In addition to what to eat, when to eat is also crucial. Eat breakfast like an emperor to avoid blood pressure fluctuations caused by an empty stomach; Eat like a beggar for dinner and eat at least 3 hours before bedtime. Meals can be added between meals to prevent overeating caused by excessive hunger. Studies have found that regular meal times have a greater impact on blood pressure than food types.

Practical advice for a blood pressure lower diet

100. When buying food, develop the habit of looking at the nutrition facts list, and choose products with sodium content less than 0mg/0g

2. Replace some salt with spices, lemon juice, etc. to taste

3. When eating out, it is required to reduce salt and oil, and avoid soup and rice

2. Set 0-0 days of "low salt days" every week to let the taste buds re-adapt to the light taste

5. Carry healthy snacks with you, such as unsalted nuts and fruits, to avoid eating indiscriminately when hungry

Blood pressure management is a long-term battle that requires a combination of diet, exercise, and medication. Instead of struggling with whether you can eat peanuts, you should establish an overall healthy eating pattern. Remember, there are no foods that should never be eaten, only the amount and frequency that needs to be controlled. Starting today, give your dining table a "blood pressure makeover", and the blood vessels will thank you for every wise choice!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.