Regarding the control of high blood pressure and cardiovascular health risks, I believe most people understand that in addition to medications, healthy diet is also a very important aspect.

Regarding high blood pressure , the control of cardiovascular health risks, I believe most people understand that in addition to medications, healthy diet is also a very important aspect. We often talk to everyone about healthy eating and how patients at risk of cardiovascular disease can eat more healthily. There are also some ready-made dietary patterns that have been confirmed to have cardiovascular health benefits for everyone to learn from. For example, in the United States, as the first A recommended anti-hypertensive diet for patients with hypertension - the Deshu diet (DASH diet), as well as the European Mediterranean diet, etc. If you can follow these patterns for healthy diet, you can indeed get certain heart health benefits.

Since the eating patterns of Chinese people are very different from those of the West, there are also many types of Chinese cuisines, and the eating habits of people in different regions are also very different. Therefore, completely following the Western eating patterns with evidence-based evidence is not suitable for most of us. It is very difficult for people to achieve. Against this background, developing a heart-healthy diet suitable for Chinese people is a very important research topic.

The good news is that with the joint efforts of relevant expert teams, this "Chinese Heart Healthy Diet" model has been basically completed. The development of this dietary model is nutrition , cardiovascular, major cuisine development, etc. The cross-field collaboration between subject experts not only considers the cardiovascular health of the diet, but also combines the differences in tastes and cuisines in different regions of my country to develop four major cuisines including Shandong cuisine, Huaiyang cuisine, Cantonese cuisine, and Sichuan cuisine. Heart-healthy diet, these four major cuisines cover the dietary styles of more than 80% of China's population, which can be said to be very comprehensive.

Is China’s heart-healthy diet really good for heart health?

Many friends may ask: Will such a heart-healthy eating pattern really be beneficial to cardiovascular health? A recent study published in the authoritative journal Circulation shows that the Chinese Heart Healthy Diet (CHH) has an antihypertensive effect on blood pressure that is comparable to antihypertensive drugs.

The study was conducted in 4 research centers in Beijing, Shanghai, Guangzhou and Chengdu, and a total of 265 participants were included. The baseline systolic blood pressure of these participants was 130~159mmHg, and their ages were between 25 and 75 years old. These participants were randomly assigned to a regular diet group (130 people) and a heart-healthy diet group (135 people). By receiving dietary intervention for 28 consecutive days, the effect of a heart-healthy diet on blood pressure control was evaluated.

Immediately after completing the seven-day run-in phase, participants in the heart-healthy diet intervention group began eating the CHH diet, while participants in the control group continued on the same regular diet as during the run-in phase. All participants were asked to eat three study meals (breakfast, lunch, and dinner) over the next 28 days, and no other intervention was provided to participants in either group.

In order to reduce the impact, participants in both groups were unaware of the intervention allocation and were arranged to eat in different restaurants. Although the nutritional goals of the control group and the CHH diet were different, the menus for each meal of the day between the two groups would be as similar as possible. Even the later blood pressure measurement was completed by participants who were blinded to the intervention allocation. Such blinding grouping greatly improved the reliability of the data.

The results of the study showed that during the one-month observation period, the blood pressure of the control group on the regular diet dropped by an average of 5.0/2.8mmHg, while the blood pressure of the subjects in the Chinese Heart Healthy Diet (CHH Diet) group dropped by an average of 15.0/6.7 mmHg, and what is even more surprising is that there is no difference in the blood pressure-lowering effect between different cuisines. Therefore, the CHH diet has a significant blood pressure-lowering effect, whether in terms of reducing effect or comparing with the control group.

From the perspective of meal cost, in this study, the meal cost of the regular diet control group was 21 yuan per day, while the meal cost of the Chinese heart healthy diet group was 24 yuan per day. On the basis of basically no increase in cost, the meal cost Can achieve greater blood pressure lowering and cardiovascular benefits.

Combined with the results of this study, the researchers estimate that adhering to the Chinese heart-healthy diet can reduce cardiovascular disease by 20%, reduce heart failure by 28%, and reduce all-cause mortality by 13%.

China’s heart-healthy diet, what exactly should you eat?

Studies have proven that the Chinese heart-healthy diet has a clear blood pressure-lowering effect and has cardiovascular health benefits. How should we eat it?

Taking into account the dietary nutrition situation of Chinese residents, as well as the current situation of some high-salt diets, too little dietary fiber intake, and too little soy milk food intake, we have made key adjustments to these in China's heart-healthy diet. Compared with the average level of conventional diet, the intake of various nutrients and minerals in China's heart-healthy diet mainly made the following changes -

• reduced the use of cooking oil by changing cooking methods, and the fat intake was reduced by 5%. ~8%.
• By increasing the intake of lean meat, beans, and milk, protein intake increased by 3.5% to 5.5%.
• increased the intake of carbohydrates by 0~5% by increasing the intake of whole grains and limiting the intake of simple sugars .
• Through a reasonable combination of fruits, vegetables and whole grains, the intake of dietary fiber increases from 11g per day to 30g per day.
• By using less salt when cooking and replacing ordinary salt with low-sodium salt , the sodium intake has been reduced from an average of 6000mg to 3000mg per day (6g of salt is 2300mg of sodium).
• Potassium intake increased from 1700mg to 3700mg per day.
• Magnesium intake increased by an average of 194mg, and calcium intake increased by an average of 413mg.

Through the above changes, we can see that the changes in China’s heart-healthy diet are mainly low-salt and low-fat. Pay more attention to increasing the intake of dietary fiber, moderate intake of high-quality protein, and increase the intake of beans and milk. While maintaining low sodium, pay appropriate attention to the balanced supplement and intake of various minerals such as potassium, magnesium, and calcium. Such a dietary change is based on Chinese people's dietary habits, and even food recipes suitable for Chinese people have been developed based on the dietary habits of different regions. Whether in terms of dietary cost or acceptance, they are all the same as those suitable for us in China. People’s healthy eating habits deserve to be vigorously promoted!

It may still be too abstract to say this. Regarding how to eat a heart-healthy diet in China, taking Shandong cuisine as an example, here is a three-meal-a-day menu of heart-healthy diet and regular diet recipes in the diet trial for your reference. .

Chinese healthy heart diet	Controlling your diet
Breakfast	Vegetable rolls	Ordinary rolls
millet porridge	millet porridge
boiled eggs	boiled eggs
boiledmung bean sproutswith nut sauce	sauce Boiled bean sprouts
Lunch	Oatmeal steamed rice	Meat Bean fried rice
Fried cabbage vermicelli	Stir-fried cabbage noodles with black bean
Stewed tofu with shrimp and radish	Seaweed and egg soup
Banana (half)
skim milk
dinner	cornmeal steamed buns	celery meat buns
red bean porridge	m Porridge
Fried Enoki Mushrooms with Bell Peppers Dried tofu	Dried bell pepper, tofu, stir-fried mushrooms
Yogurt	Hanamaki

Through the above menu, we can see more clearly that if we make moderate changes on the basis of our daily diet, add whole grains, fruits, and milk. , soy products, nuts, etc., increase the diversity of food ingredients, and pay attention to low-salt and low-fat, you can get great health benefits. We may not have to follow heart-healthy recipes, but if we can pay attention to regular Making changes in your diet can pay dividends. I hope this article can bring you feasible suggestions on healthy eating. You are also welcome to forward and share it so that more people can see this kind of healthy eating knowledge.