Prioritize low-fat dishes, limit sodium
According to an article on the Verywell Health health website by Sarah Bence, a professional therapist in the US, the way dishes are prepared directly affects blood pressure. Fried foods often contain a lot of saturated fat and sodium, which easily increase blood pressure, promote inflammation and adversely affect blood vessel walls.
When ordering ready-made food, instead of fried dishes, consumers should prioritize steamed, grilled or pan-fried foods. When ordering, you should also ask the restaurant about the cooking method and request to reduce grease if possible.
Another factor to note is the amount of sodium "hidden" in pizza, hamburgers, tacos, soups or sandwiches. The American Heart Association recommends adults not to consume more than 2,300 milligrams of sodium per day, the ideal level is below 1,500 milligrams.
Dr. Laurence Sperling - Professor of Medicine, Founding Director of the Center for Prevention of Heart Diseases at Emory University School of Medicine (USA) - said: "Most of the sodium we absorb comes from processed foods and restaurant foods, not from the salt jar on the table. Reducing sodium is one of the most effective ways to control blood pressure.
In addition, sauces, dips and marinades in ready-made dishes are also significant sources of sodium. When ordering food outside, consumers should request to leave the sauce separate or reduce the amount of sauce used to limit the amount of salt ingested into the body.
Increase green vegetables, choose protein and healthy drinks
In addition to reducing salt, choosing a suitable protein source also contributes to controlling blood pressure. Red meat, sausages, cold cuts or processed meats often contain a lot of saturated fat and sodium. Instead, experts recommend choosing skinless chicken, fish, beans, tofu or plant-based protein sources.
Drinks that go with meals should also not be missed. Carbonated soft drinks, energy drinks and alcohol can raise blood pressure, while filtered water, sugar-free herbal tea or skim milk are more suitable choices.
Green vegetables and fruits should also appear in every meal brought home. These are sources of potassium, fiber and many vitamins that are beneficial for the heart. Consumers can prioritize salads, mixed rice with lots of vegetables, burrito bowls or order an extra serving of vegetables instead of french fries.
Dr. Frank Hu - Professor of Nutrition and Epidemiology at T.H. Chan School of Public Health, Harvard University (USA) - said: "A diet rich in vegetables, fruits, whole grains and healthy proteins can contribute to reducing blood pressure and reducing the risk of cardiovascular disease in the long term.
Experts believe that blood pressure control is not about absolutely abstaining from food to take home, but about how to choose food every day. Just changing a few small habits such as reducing salt, limiting fried foods, prioritizing green vegetables and healthy protein, people can still enjoy the convenience of food to take home without greatly affecting cardiovascular health.
