HEALTHY EATING FOR THE HYPERTENSIVE

HEALTHY EATING FOR THE HYPERTENSIVE - By Dr. Louis Jin - The Woodlands Acupuncture & Herbal Clinic  , Your Resident Chinese Medical Expert in the Woodlands, TX

* Limit sodium intake

Scientists have confirmed that sodium ions (NaCl in salt) are closely related to the occurrence of hypertension. Controlling salt intake can prevent and treat hypertension. Generally, it's recommended to limit daily salt intake to less than 5g, preferably 3g, just enough to give food a slightly salty taste. For hypertension patients with tinnitus, dizziness, or edema, salt should be strictly controlled to less than 2g daily, including less than 10ml of any liquids in sodium content (e.g. soy sauce). Limit foods high in sodium, such as pickled foods and high-sodium seasonings. Also avoid foods made with baking soda or yeast powder, such as baked goods and pastries.

* Eat higher-quality protein foods

Eat moderate amounts of fish (steamed, braised, in soup, or sweet and sour) and soybeans/soy products (tofu, edemame, etc.). Fish protein is rich in methionine and taurine, which can regulate blood pressure, increase sodium excretion in urine, and suppress the effect of sodium on blood pressure, potentially preventing stroke. Fish fats contain high-level polyunsaturated fatty acids that can lower blood cholesterol and prevent blood clots. Soybeans are a plant protein that protects the cardiovascular system. While not lowering blood pressure directly, they can prevent stroke and lower blood cholesterol. Thus, it's suggested that hypertensive patients' diets should include certain amounts of omega-3 (fish) and soy protein.

* Choose foods high in potassium, magnesium, iodine, and zinc

These trace elements can lower blood pressure, protect the heart, and prevent atherosclerosis.

>High-potassium foods: apples, apricots, red dates, grapes, cauliflower, soybeans, black beans, spinach, potatoes, etc. Poultry, fish, and lean meat are also high in potassium.

>High-magnesium foods: various dried and fresh beans, amaranth, longan, bean sprouts, etc.

>High-iodine foods: seafood, kelp, seaweed, etc.

>High-zinc foods: lean beef, yellow croaker, peanuts, lychee, etc. Whole grains are also high in zinc, but due to high phytic acid content, they need to be fermented for better absorption (e.g., corn flour buns, steamed rice cakes, sesame paste).

Additionally, drink an appropriate amount of warm water daily to regulate blood viscosity, purify blood, and promote bowel movements. Pay attention to a "balanced diet," with a reasonable mix of acidic and alkaline foods, and combine coarse and refined grains in staple foods.

*Other aspects & dietary regimen

Maintain regularity, avoid overeating, eating too late and keep dinners light and easily digestible. Avoid alcohol and smoking. Maintain a relaxed and happy mood.

Eat more dark leafy vegetables contain large amounts of vitamins A, B, C, and trace elements like calcium and magnesium, including more consumption of celery, asparagus, cucumbers, and tomatoes. Also, drink plenty of liquids, including one of Dr. Louis's favorites, cork silk tea.

Below is a recommended recipe: this sweet and fragrant corn silk tea is a 1-ingredient drink that takes five minutes and is a great (and delicious) way to reduce blood pressure, and has been used in Chinese medicine for thousands of years!

Ingredients

▢ 3 cups filtered water

▢ corn silk of 3-4 corn cobs

optional

▢ touch of maple syrup to taste

▢ toasted rice

▢ roasted corn

▢ green tea leaves

Instructions

1. Remove the corn silk from your corn husk and trim off any dead or exposed ends.

2. If you’d like to dry your corn silk out, spread it out on a tray and let sit in the sun until dry to the touch. This step is optional but you can save dry corn silk for future tea!

3. When ready to brew, add corn silk into a mug directly or large bowl and pour hot water over it. Let steep for 5 minutes. Alternatively, you can add water and the silk to a pot and boil for 5-8 minutes.

4. Strain and enjoy iced or hot!