hypertension, as a common chronic disease, has attracted the attention of both doctors and the public. Preventing and treating hypertension requires comprehensive intervention in diet, exercise, weight control, smoking cessation, alcohol reduction, and other aspects. This article focuses on how to control the intake of edible oil, an important part of dietary prevention and treatment of hypertension.
Firstly, we need to understand the importance of controlling the intake of edible oil. Edible oil is rich in calories, and excessive intake can easily lead to increased body weight, which is one of the major risk factors for hypertension. According to statistics from relevant departments, reducing the intake of edible oil by 10 grams per day can effectively improve blood pressure and prevent the occurrence of hypertension.
So how can we control the intake of edible oil? Here are some specific suggestions:
1. Limit cooking methods: In daily life, try to avoid using frying as much as possible. Cooking methods such as steaming, boiling, stewing, or roasting can reduce the intake of edible oil. It’s worth mentioning that when roasting, you is also very important to control the amount of oil used. Too much oil can make the food greasy and increase calorie intake.
2. Use small amounts of oil: When cooking, try to use a measuring cup to control the amount of oil. Generally, for Chinese people, it is recommended to consume 25-30 grams of edible oil per day; For Western food lovers, because the ingredients and cooking methods are different, you can increase the consumption volume appropriately.
3. Pay attention to oil selection: There are many kinds of oils on the market, such as vegetable oil, olive oil, rapeseed oil, peanut oil, etc. Choosing a variety of oils can make nutrition more comprehensive. At the same time, for those patients with hypertension and diabetes, it is recommended to choose olive oil or rapeseed oil with lower saturated fatty acid content.
4. Reduce cooking time: When cooking, try to reduce cooking time as much as possible to avoid burning the ingredients and producing harmful substances. And try not to reheat fried food too frequently, because reheating will generate more harmful substances.
5. Do not add edible oil when eating: In daily life, many people have the habit of adding edible oil when eating rice. Actually, this is not a very good practice, because adding edible oil to rice can easily increase calorie intake. If you want to make your dish more fragrant and delicious, you can choose to use ginger garlic or spices to enhance aroma.
6. Control the intake of processed foods: Processed foods are rich in high-fat ingredients and high calories; High consumption can easily lead to increased blood lipids and blood pressure. Therefore, it is recommended to reduce the intake of processed foods in daily life as much as possible.
In summary, controlling edible oil intake is an important way to prevent and treat hypertension. We can achieve this goal by choosing reasonable cooking methods, using small amounts of oil, choosing a variety of oils, reducing cooking time, not adding edible oil when eating, and controlling the intake of processed foods. This will help us maintain a healthy lifestyle and effectively control our blood pressure levels.
Lastly, here is an important tool that can help you better control your usable oil consumption: 控油神器. The device has a clear measurement scale and can effectively control the amount of oil used during cooking. It is an ideal choice for us to scientifically manage our edible oil intake. I hope the above suggestions and tools can bring you inspiration in your daily life, allowing you to maintain healthy blood pressure and enjoy a happy life.
