Weight Loss and Managing the Three Highs: A Comprehensive Guide to Dietary Control for Hypertension and Hyperlipidaemia

Hypertensive patients should keep dietary control in mind; complacency is dangerous.

(1) Reduce sodium intake: Hypertensive patients should not consume more than 6g of sodium per day. Consuming less than 6g of salt daily can lower systolic blood pressure by 2-8 mmHg. 80% of sodium in the Chinese diet comes from cooking or high-sodium pickled and smoked products. Therefore, limiting salt intake mainly involves reducing the use of high-sodium seasonings in cooking and eating less pickled vegetables and salted foods. For health and to control hypertension, it is essential to reduce sodium intake.

(2) Reduce fat intake: Excessive fat intake, especially animal fat, can lead to hypertension. Therefore, daily fat intake should not exceed 50g, and it is best to replace animal fat with vegetable oil. When supplementing with animal protein, reduce the intake of high-fat processed meats such as pork and sausages, smoked meat, and oil-soaked sardines, and choose fish and poultry that are high in protein and low in fat. Studies have shown that eating more vegetables and fruits and less fat can lower systolic blood pressure by 8-14 mmHg. (3) Pay attention to potassium and calcium supplementation. Potassium can relax the muscles of blood vessel walls, reduce blood flow resistance, and lower blood pressure. Therefore, patients with hypertension can eat more foods high in potassium, such as meat, dairy products, beans, grains, vegetables, and fruits. Calcium can relax vascular smooth muscle, achieving the purpose of lowering blood pressure. Therefore, paying attention to the supply and absorption of calcium in the diet is beneficial for the prevention and treatment of hypertension. Foods rich in calcium include soybeans and soy products, dairy products, fish, shrimp, crab, eggs, black fungus, and seaweed. Milk not only has a high calcium content, but the concentrated lactic acid can promote calcium absorption, making it the best natural calcium source. In addition, dairy products such as cheese and yogurt also have a high calcium content and should be consumed frequently. Black sesame seeds are a good source of calcium, and their calcium supplementation and health benefits are several times better than white sesame seeds. People who do not like to drink milk can consider replacing it with three tablespoons of black sesame seeds a day.

(4) Quit smoking and limit alcohol consumption. Nicotine and tar in cigarettes can not only cause a temporary increase in blood pressure, but also increase the risk of stroke. Smoking also reduces the body's sensitivity to antihypertensive drugs, forcing patients to increase the dosage. Excessive alcohol consumption is also a major risk factor for hypertension. If men consume more than 20g of alcohol per day, both systolic and diastolic blood pressure will increase with the amount of alcohol consumed. If daily alcohol consumption exceeds 100g (about 4 liang of liquor), the risk of developing hypertension will increase 3 to 4 times. This is because alcohol increases the excitability of the sympathetic nervous system, accelerates heart rate, raises blood pressure, and increases the burden on the heart. Therefore, it is recommended that men consume less than 20 to 30g of alcohol per day, and women less than 10 to 15g.

Dietary control for patients with hyperlipidemia should be remembered, as overeating carries risks.

(1) Reduce fat intake. Excessive fat intake increases the risk of developing hyperlipidemia. Excessive fat intake can also accumulate in the body, leading to obesity. Obese patients are often prone to hypertension, diabetes, and other diseases. For patients with hypertriglyceridemia, reducing fat intake, especially animal fat, is crucial. Therefore, it is recommended to increase the intake of animal-based foods that are lower in fatty acids but higher in protein, such as fish, poultry, and lean meat, while reducing the intake of terrestrial animal fats. Ultimately, the goal is to ensure that total daily fat intake does not exceed 30% of total daily calories, and that animal protein intake accounts for 20% of total daily protein intake.

(2) Limiting Cholesterol Intake
Cholesterol is an essential substance for the human body, but excessive cholesterol intake can be harmful. High cholesterol levels can promote arteriosclerosis and increase the risk of cardiovascular, cerebrovascular, and lower limb vascular complications in diabetic patients. Since cholesterol is not only derived from food but is mostly synthesized within the body, limiting cholesterol intake can only partially lower blood cholesterol levels. Therefore, limiting cholesterol is relative and mainly applies to patients with high blood cholesterol. Generally, simply reducing the intake of high-cholesterol foods such as animal organs, egg yolks, fish roe, shrimp, and crab is sufficient. For foods with relatively low cholesterol content, such as lean meat, chicken, and fish, moderate amounts can be consumed to supplement nutrition.

(3) Control Total Calories: Total calorie intake should be determined based on the patient's nutritional status, weight, age, gender, and physical activity level. The principle is to keep the patient's weight slightly below or within the standard weight range. Generally, the daily calorie intake for the elderly is 6278.25–7533.9 joules, while for obese individuals it should be reduced to 5022.6–6278.25 joules. Carbohydrates should account for about 60% of total calories, equivalent to 300–400g of staple foods. Coarse grains break down carbohydrates more slowly and are suitable for diabetic patients. Sufficient high-quality protein should also be provided.

(4) Focus on Supplementing Fiber and Vitamins: High-fiber foods can slow down the breakdown and absorption of carbohydrates, which is beneficial for balancing blood sugar. The daily fiber intake for a normal Chinese adult is 10–25g, which can be increased to 25–40g for diabetic patients. Vitamins are difficult to obtain fully from food, so multivitamin and mineral tablets (pills) can be taken orally to supplement them. Because reduced food intake can lead to insufficient supply of vitamins and trace elements, it is advisable to eat more fresh vegetables. However, fruits contain a lot of fructose, so it's best to avoid them if your blood sugar is not well controlled.