On July 19th (Friday), I ate one food item first during a meal... Did my blood pressure, blood sugar, or weight change?

💢Managing blood pressure and blood sugar levels is most important through diet. Exercise comes next. Quitting smoking is essential. 

 

What is the point of talking about hypertension, diabetes, and health while smoking? Failure to manage blood pressure and blood sugar can threaten life and worsen into cerebrovascular diseases (ischemic stroke or hemorrhagic stroke) that leave disabilities. Let's learn about easy-to-practice lifestyle habits in daily life.

 

💢 I ate raw vegetables and fruits first during the meal... What was the result?

 

Vegetables and fruits are good for health. However, pickled vegetables, seasoned greens, and fruits eaten after meals are different stories. They are beneficial for health, but if they are too salty or too sweet, they can raise blood pressure and blood sugar levels, and lead to weight gain. Make it a habit to eat fresh vegetables and fruits before rice (carbohydrates). Dietary fiber helps regulate blood sugar and blood pressure and also contributes to obesity prevention. According to data from the Korea Disease Control and Prevention Agency, dietary fiber reduces triglycerides and cholesterol in the body and prevents rapid spikes in blood sugar caused by carbohydrate intake, causing it to rise slowly and gradually.

 

💢과일 후식으로 먹던 습관 바꿨더니…밥 덜 먹었다.

 

Vegetables and fruits are also high in potassium, which helps eliminate salty substances (sodium) from the body and contributes to blood pressure regulation. However, people with poor kidney function should be cautious of hyperkalemia, which can cause weakness in the body. Eating vegetables and fruits before meals can lead to a feeling of fullness, reducing carbohydrate intake and helping to control blood sugar and prevent obesity. However, if fruits are always eaten as a dessert after meals, blood sugar levels can spike significantly. Even if not accustomed to it, try developing the habit of eating vegetables and fruits before meals.

 

💢Eat salt, but avoid excessive intake... A culprit of high blood pressure and a risk factor for kidney transplant.

 

You need to eat salt for your health. However, the problem is that Koreans are consuming 2 to 3 times the World Health Organization's (WHO) recommended daily salt intake (5g). This is because many dishes are made with salted kimchi, seasoned vegetables, and salty broth-based foods. If you are in the pre-hypertension or pre-diabetes stage, you should reduce your salt intake. Eating too much salt can lead to weight gain and increase the risk of kidney disease, including the need for dialysis or kidney transplantation. This does not mean you should completely avoid salt. It is simply advised to reduce salt intake to manage blood pressure and blood sugar levels.

 

Source: Comedy.com