Dietary management of fatty liver with hypertension: From scientific principles of lowering blood pressure to three-ingredient tofu and winter melon and grass carp soup

According to the World Health Organization, hypertension is diagnosed in adults with a systolic blood pressure ≥160 mmHg (21.3 kPa) or a diastolic blood pressure ≥95 mmHg (12.6 kPa). Common clinical symptoms of hypertension include headache, dizziness, poor concentration, memory loss, numbness in the limbs, increased urination at night, palpitations, chest tightness, and fatigue. When blood pressure suddenly rises to a certain level, it can even cause severe headaches, vomiting, palpitations, and dizziness; in severe cases, it can lead to loss of consciousness and convulsions. Controlling hypertension is key to preventing and treating cardiovascular and cerebrovascular diseases. For patients with moderate to severe hypertension, as well as high-risk patients with complications such as diabetes and kidney disease, blood pressure control is particularly important. Hypertension patients experience persistently elevated arterial pressure, leading to arteriosclerosis of small arteries throughout the body, which affects the blood supply to tissues and organs, causing various serious consequences, with the most significant damage to the heart, brain, and kidneys. The most common complications are stroke, myocardial infarction, and kidney failure. Therefore, hypertension should never be taken lightly. Maintaining healthy lifestyle habits is essential. Numerous studies have shown that dietary structure has a significant impact on the occurrence and development of hypertension and stroke. Excessive sodium intake, excessive alcohol consumption, and excessive fat intake in the diet can all lead to hypertension.

Dietary Principles for Hypertension: A reasonable diet for hypertension should be high in fiber, low in salt, and low in fat, with plenty of fruits, vegetables, and grains. First, energy intake must be controlled. Complex carbohydrates such as starch and corn are encouraged, while glucose, fructose, and sucrose should be consumed sparingly, as these are monosaccharides and easily raise blood lipids. Staple foods such as rice, steamed buns, corn, millet, mung beans, and sweet potatoes contain large amounts of carbohydrates; daily intake should be limited to 200-300g, with carbohydrates accounting for 60%-70% of total energy. Adequate protein intake is also important. Hypertensive patients should aim for 1g of protein per kilogram of body weight daily. Eating fish 2-3 times a week can improve vascular elasticity and permeability, increase urinary sodium excretion, and thus lower blood pressure. Limit fat intake. Use vegetable oils for cooking. Eat more seafood, lean meat, eggs, poultry, and soy products, which are rich in protein; daily intake should be 50-100g, primarily from plant-based proteins such as tofu. Eat plenty of fresh vegetables and fruits. Vegetables and fruits are rich in vitamins, minerals, and dietary fiber. A daily intake of around 500g of vegetables is recommended. Their high vitamin and mineral content can accelerate liver cell repair, while the dietary fiber can reduce cholesterol absorption, accelerate cholesterol excretion, and lower blood lipids. Cooking methods should ideally include steaming, boiling, braising, stewing, simmering, and simmering. Generally, daily oil intake should be less than 50g, and salt intake should be gradually reduced to below 6g per day. Those with hypertension, especially those with heart or kidney dysfunction, should further reduce their intake to 3-4g per day. One egg should be eaten every other day; excessive consumption is not advisable.

Recommended and Unrestricted Vegetables: Winter melon, tomatoes, eggplant, potatoes, kelp, lettuce, onions, celery, cabbage, bean sprouts, spinach, and radishes are rich in trace elements, vitamin C, vitamin A, and carotene. These essential nutrients help lower blood cholesterol and reduce the incidence of hyperlipidemia. Fruits: Oranges, apples, bananas, pears, pineapples, kiwis, hawthorns, watermelons, lemons, red dates, and mulberries are rich in vitamins, minerals, and dietary fiber. They help lower blood lipids, promote urination, and lower blood pressure, while also preventing hunger pangs from restrictive diets. Meats: Fish, rabbit, and cooked lean pork, beef, and chicken are high-protein, low-fat meats that are excellent sources of protein. Seafood: Jellyfish, sea cucumber, seaweed, oysters, abalone, dried shrimp, and silverfish are low in cholesterol and suitable for people with hypertension. Others: Watermelon seeds, walnuts (in moderation), sunflower seeds, lotus seeds, yogurt, mushrooms, honey, and vinegar can all help alleviate hypertension. Avoid: Limit foods high in carbohydrates, such as potatoes, yams, taro, lotus root, and garlic sprouts. Limit foods high in fat, such as peanuts, walnuts, sesame seeds, and sunflower seeds. Limit foods high in cholesterol, such as egg yolks and animal organs. Limit refined sugars, such as honey, fruit juice, jam, candied fruit, canned fruit, and various desserts. Limit spicy foods, such as pepper, chili peppers, chili oil, and chili sauce. Limit foods that may trigger allergic reactions, such as rooster, pork head meat, dog meat, and deer antler, as these can deplete liver yin and cause liver yang to become excessive. Avoid foods that easily produce gas, such as dried beans, potatoes, and tubers. Avoid fatty meat and various animal fats, and limit foods cooked by frying, deep-frying, or smoking. Avoid salted meat, pickled vegetables, and salted eggs. Avoid overeating.

Recommended recipe: Celery porridge. Ingredients: 50g celery, 50g rice. Preparation method: Wash the celery, remove the leaves and stalks, and cook with the rice into porridge. Wash the celery leaves and decoct them to extract the juice; add the juice to the porridge after it boils. Expert tip: Celery contains a large amount of dietary fiber, which can stimulate gastrointestinal motility and promote bowel movements. Therefore, it can help treat and prevent constipation.

Eucommia and Abalone Stewed Duck Ingredients: 150g abalone, 1500g duck, 40g eucommia bark, 10g dried tangerine peel, 5g salt. Preparation Method: 1. Separate the shell and meat of one abalone. Scrub the abalone shell clean with water. Remove any impurities from the abalone meat, wash it with water, and slice it. Clean the duck, remove feathers and internal organs, and cut it into pieces. Wash the eucommia bark and dried tangerine peel separately with water. 2. Place all the main ingredients into a stewing pot. Add an appropriate amount of water, cover the pot, and place it in a larger pot. 3. Stew for 4 hours. Add salt to taste and it's ready to eat. Expert Tips: This soup nourishes yin, lowers blood pressure, and replenishes deficiencies. It has therapeutic effects on liver and kidney yin deficiency, high blood pressure, fatigue, and lower back pain.

Winter Melon and Grass Carp Soup Ingredients: 500g winter melon, 250g grass carp, 6g salt, 3g MSG. Preparation Method: 1. Peel the winter melon and slice it. 2. Clean the grass carp, removing scales and entrails, and pan-fry in vegetable oil until golden brown. 3. Place the fried fish and winter melon in a clay pot, add enough water, and simmer for 3-4 hours. Season with salt and MSG before serving. Expert Tips: Grass carp is suitable for those with general weakness, headaches due to wind-cold, hypertension due to liver yang hyperactivity, and cardiovascular disease.

Three-Delicacy Tofu Ingredients: 500g tofu, 20g rehydrated sea cucumber, 20g winter bamboo shoots, 1000g shrimp, 35g egg yolk, 20g egg white, 1.5g flour, salt to taste, 3g minced ginger, 5g sesame oil, 25g cilantro, 3g minced scallions, 15g soy sauce. Instructions: 1. Cut the tofu into cubes and deep-fry in hot oil until golden brown. Slice off a thin slice from the top and hollow out the bottom slice. Cut the rehydrated sea cucumber and winter bamboo shoots into small cubes, blanch them in boiling water, and then sauté them in warm peanut oil. Clean the shrimp and mix them with egg white, flour, and salt to taste. 2. Fill the tofu hollow with the sea cucumber, winter bamboo shoots, and shrimp. Spread the egg yolk on the bottom slice of tofu. Cover the tofu hollow and steam for 10 minutes. 3. Strain the broth, drizzle a little sesame oil over the tofu boxes, and sprinkle with chopped cilantro, chopped green onions, and soy sauce.

Corn Cake Ingredients: 450g fresh cornmeal, 200g brown sugar, 4g baking soda, 15g lard, 50g fermented dough. Instructions: 1. Mix the baking powder and cornmeal with enough water to form a dough, then let it ferment. Add the remaining ingredients and knead until smooth. 2. Spread the dough evenly in a steamer and steam over high heat for about 25 minutes. 3. After steaming and letting it cool slightly, cut into pieces. Expert Tip: Corn contains unsaturated fatty acids, which are inhibitors of cholesterol absorption.