“哪些食物能帮助降压？”“血糖老控制不好，应该怎么吃？”“血脂异常，饮食要怎么调整”……看似简单的一日三餐，其实蕴含着大作用。日常饮食上做些小改变，选会合适食物，注意饮食习惯，久而久之可能血脂降了、血糖低了、血压也好了。
健康时报图
5个饮食习惯有助于降压
本文综合自：
①中国高血压防治指南修订委员会, 高血压联盟(中国), 中国医疗保健国际交流促进会高血压病学分会,等.中国高血压防治指南(2024年修订版)[J]. 中华高血压杂志(中英文), 2024, 32(7): 603-700.
②Quantity and variety of food groups consumption and the risk of hypertension in adults: a prospective cohort study. Hypertension Research, 06 December 2024
③Murcia-Lesmes D, Domínguez-López I, Laveriano-Santos EP, et al. Association between tomato consumption and blood pressure in an older population at high cardiovascular risk: observational analysis of PREDIMED trial. Eur J Prev Cardiol. 2023 Nov 24:zwad363.
④Mott, M.M, Zhou, X., Bradlee, M.L., et al, Egg Intake Is Associated with Lower Risks of Impaired Fasting Glucose and High Blood Pressure in Framingham Offspring Study Adults. Nutrients 2023, 15, 507.
⑤Associations of Coarse Grain Intake with Undiagnosed Hypertension among Chinese Adults: Results from the China Kadoorie Biobank. Nutrients. 2020 Dec 13;12(12):E3814.
⑥Interplay of Dinner Timing and MTNR1B Type 2 Diabetes Risk Variant on Glucose Tolerance and Insulin Secretion: A Randomized Crossover Trial. Diabetes Care. 2022 Mar 1;45(3):512-519.
⑦Zhao, N., Jiao, K., Chiu, Y. H., & Wallace, T. C. (2024). Pulse Consumption and Health Outcomes: A Scoping Review. Nutrients,16(10), 1435.DOI:10.3390/nu16101435
⑧Yeter E. Bayram et al， Mastication inefficiency due to diminished or lack of occlusal support is associated with increased blood glucose levels in patients with type 2 diabetes， PLOS ONE （2023）.
⑨2024-01-29科普中国《这种控制血糖的饮食技巧，简单好记，适合大多数人》
⑩中国健康管理协会临床营养与健康分会，中国营养学会临床营养分会，《中华健康管理学杂志》编辑委员会.血脂异常医学营养管理专家共识.中华健康管理学杂志，2023，17(08):561-573.
⑪Federica L ,Agneta K, Matti M,et al.Role of Polyunsaturated Fat in Modifying Cardiovascular Risk Associated With Family History of Cardiovascular Disease: Pooled De Novo Results From 15 Observational Studies[J].Circulation: An Official Journal of the American Heart Association, 2024(4):149.
⑫Zhong S, Yang YN, Huo JX, et al. Cyanidin-3-rutinoside from Mori Fructus ameliorates dyslipidemia via modulating gut microbiota and lipid metabolism pathway. J Nutr Biochem. Published online December 16, 2024.
⑬Can different types of tree nuts and peanuts induce varied effects on specific blood lipid parameters? A systematic review and network meta-analysis 2023-12-28.
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