Popular Science: Every time you eat one more protein, the risk of hypertension is reduced by 26%!
In addition to fat and carbohydrates, protein is one of the three most important energy nutrients for the human body -10-15% of the energy required by the human body comes from protein; in addition, it is also one of the indispensable physiological foundations for maintaining good immunity. It is also an essential "raw material" for cell renewal and repair "...... Protein is very important, and in our daily life, we put more emphasis on the amount of protein intake, which should be supplemented by 0.8 g/kg body weight, but in fact, we should also pay attention to "quality"-the nutritional value of protein contained in food is different. Studies have found that protein intake from different food sources is related to the reduction of the risk of hypertension.
In addition to fat and carbohydrates, protein is one of the three most important energy nutrients for the human body -10-15% of the energy required by the human body comes from protein; in addition, it is also one of the indispensable physiological foundations for maintaining good immunity. It is also an essential "raw material" for cell renewal and repair "......
Protein is very important, and in our daily life, we put more emphasis on the amount of protein intake, which should be supplemented by 0.8 g/kg body weight, but in fact, we should also pay attention to "quality"-the nutritional value of protein contained in food is different. Studies have found that protein intake from different food sources is related to the reduction of the risk of hypertension.
The higher the diversity of protein intake, the lower the risk of hypertension.The research team of Southern Medical University published a paper in the authoritative journal Hypertension, saying that the heterogeneity of protein intake is very large,Proteins from different foods may have different effects on blood pressure.
The researchers conducted a "diversity score" based on eight foods that are the main sources of dietary protein for Chinese adults: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, eggs and beans.
The results showed that the relationship between different sources of protein and new-onset hypertension was different, some were "U" type, some were "J" type, and some were "L" type and anti-"L" type.
But in general, the more protein sources you eat, the lower the risk of high blood pressure. For every additional protein from one food source, the risk of high blood pressure is reduced by 26%; in addition, compared with eating less than two protein sources per day, participants who ate 4 or more proteins had a 66% lower risk of high blood pressure!
Correctly mastering the intake of different foods can reduce the risk of hypertension.Each protein source has unique nutrients that can provide cardiovascular health benefits, but each protein has its ownsuitable intakeThe more is not the better.
1. Whole grains and refined grains:Whole grains and refined grains are both staple foods that need to be consumed daily and are indispensable to provide energy for the human body. It's just that their intake is very particular:①The study found that,Refined grainSource protein intake was associated with an inverted L-shaped risk of hypertension. means to beEat less appropriately.②Andwhole grainsource of protein intake was associated with a U-shaped risk of hypertension, I .e.Not too much and not too littleYou have to keep the right amount.
The average adult should reach 50 to 150 grams of whole grains per day, such as large millet, oats, buckwheat or sorghum and corn.Compared to refined grains,Whole grains are richer in dietary fiber, fats, vitamins, minerals, polyphenols and other plant activesThere are more health benefits to the human body. Appropriate increase in whole grain intake,It is beneficial to control weight and reduce the risk of diet-related chronic diseases such as obesity, cardiovascular disease, type 2 diabetes and cancer..So relatively speaking,Daily staple food can be diversified choice.
2, unprocessed, processed red meat, poultry meat:① Processed meat: can not eat not to eat.Ham, sausage, bacon and other processed meat products contain a certain amount of nitrite, and may also add preservatives, coloring agents, etc,Will increase the burden on the liver and kidneys, long-term eating too much also has the risk of cancer.. So in general, can you not eat processed meat or try not to eat.
Unprocessed red meat: Eat in moderation.red meatis needed by the human bodyA great source of protein, iron, zinc and vitamin B12In a sense, the human body is indispensable.
Moreover, researchers from Purdue University in the United States comprehensively analyzed 24 clinical studies on the association between the eating habits of patients with cardiovascular disease and the risk of heart disease and found that eating 85 grams of red meat each time and eating 3 times a week will not make blood pressure and total cholesterol., Bad cholesterol and triglyceride concentrations and other test results deteriorate.Red meat-derived protein intake was also associated with a U-shaped risk of hypertension, soNeed to eat, the key is to control the amount.
Adjust the proportion of red meat and poultry meat.Poultry meat such as chicken and duck has relatively higher protein content and less fat content, which is more conducive to maintaining body shape and protecting cardiovascular and cerebrovascular health. Moreover, the meat quality of white meat is more delicate and easier to digest.
Summary: A total daily intake of 40 to 75 grams of red meat and poultry is healthy. It is also recommended that red meat and poultry meat can be exchanged for food, and the proportion of white meat should be more, especially less indigestible red meat at night.
3) Fish:Fish-derived protein intake is associated with an inverted J-shaped risk of hypertension. That is to say in the mealAppropriate increase in intake, help reduce high blood pressure.Fish is a typical high-protein and low-fat food, but also contains a variety of trace elements, even better than poultry and livestock.
And fish protein is rich in egg amino acids and taurine, both of which are sulfur-containing amino acids, which can affect the regulation mechanism of blood pressure; coupled with the selenium element, it helps to reduce inflammation and oxidative stress in the body, which are the two factors that lead to heart disease and high blood pressure.So simple high blood pressure patients canEat 280-525g of fish a week and steam it..
4. Beans:Legume-derived protein intake was associated with an L-shaped risk of hypertension. It also means that it is an indispensable part of the diet of hypertensive patients.Beans are rich infiber and potassiumThese substances help regulate blood pressure; beans are rich inisoflavonesCan promote the expansion of blood vessels, accelerate blood circulation, auxiliary control of blood pressure.
In addition, a study conducted by Fuwai Hospital of the Chinese Academy of Medical Sciences shows that eating at least 125 grams of soy products a day on average can help lower blood pressure and prevent hypertension-the researchers found that compared with those who consume less than 125 grams of soy products per day, those who consume more than or equal to 125 grams of soy products have a 27% lower risk of hypertension. It is suggested that people with high blood pressure can eat 25-35g of soybean or at least 125g of soybean products every day.
5. Eggs: Many people think that eggs, especially egg yolk cholesterol content is high, which is not conducive to cardiovascular health. With high blood pressure and high blood lipids, they are too scared to eat eggs. In fact, it is not necessary.
The lipid components in egg yolk are partly fat-soluble vitamins, partly healthy unsaturated fatty acids such as DHA, and partly lecithin with nutritional and neurological effects, so eating in moderation is good for cardiovascular health. It is recommended that patients with hypertension can eat 1 boiled egg or steamed egg every day.