What is high blood pressure?
Blood pressure is the pressure in the blood vessels.
Hypertension: when blood pressure is equal to or greater than 130/80mmHg
Damage to the body in high blood pressure: blood vessels may burst, causing stroke, acute infarction..., and organs such as the heart, brain, and kidneys... will be gradually damaged → unable to be repaired.
Hypertension is a chronic non-communicable disease related to nutrition and lifestyle → lifelong treatment to maintain the disease at a stable level, avoiding complications
Risk factor:
Genetic
Lifestyle: stress, alcohol, tobacco, obesity, lack of exercise, metabolic disorders, high salt intake, early sodium exposure, and age
Gender: more female than male
How to eat when you have high blood pressure?
Adjust body weight to normal
Overweight - obesity risk of high blood pressure 2-6 times higher than normal. Lose 10kg → reduce average blood pressure 5-20mmHg
If you need to lose energy from your current weight: lose weight more slowly than obesity without hypertension
If need to increase energy: increase the number of meals, do not increase the amount of food/meal
Salt-sensitive hypertension
Salt is the food that needs the most strict restriction. Reduce salt in the diet to less than 5 grams/day → mean arterial blood pressure decreased by more than 10 mmHg (>10%)
Limit foods: pickles, dried fish sauce, sausages, canned foods, snacks..., quit the habit of adding dipping sauces, sauces, soy sauce... and seasoning food as pale as possible.
Foods high in salt: seasoning powder, monosodium glutamate, animal viscera, seafood…
Sugar powder:
Safer than protein and fat. Prioritize choosing coarse flours such as brown rice, black bread...
Confectionery, soft drinks, sweet fruits should also be limited in overweight and obese people with hypertension.
accounted for 60-70%
Protein (meat, fish, shrimp, eggs, milk, beans, nuts, ...)
Based on kidney function
accounted for 15% of dietary energy
Animal protein: accounts for 1/3 of total dietary protein (vegetable protein includes legumes and nuts such as chestnuts, macadamia nuts, etc.)
Fat: Up to 25% of ration energy
Fats are dangerous for the heart: fat, butter, cheese, animal skin or intestines, margarine, whole milk, egg yolks...
Hypertension is accompanied by increased blood fat → limit fried, roasted, baked foods... and industrially processed foods such as instant noodles, snacks...
Should drink at least 200ml of milk / one snack / day. Use unsweetened fat-free milk
Increase calcium-rich foods: such as tofu, sesame, small shrimp eat the whole bone and shell. Eat at least 2 meals a week with each of these foods.
Green vegetables and fresh fruits are less sweet: provide minerals, vitamins, antioxidants ... help protect cells in the body. Potassium is abundant in green vegetables and fresh fruits, helps protect the heart, and fiber helps regulate blood fats. Every day, you should eat at least 300g of vegetables and 200g of fruits.
Habit:
Quit smoking (avoid even breathing secondhand smoke)
If you like to drink tea, you should drink diluted tea. Do not consume more than 2 cups of tea or coffee per day.
Alcohol: cause dyslipidemia, liver dysfunction → limit
Life balance, fun, less stress.
Get enough sleep (at least 7 hours in the night) and get a reasonable rest after work.
Increase physical activity and maintain active exercise at least 30 minutes/time/day for 5-7 days/week depending on health status.
Nutritional principles:
Reasonable weight
Reduce salt in the diet to less than 5 grams/day
Limit fat
Drink milk
Eat green vegetables and fresh fruits less sweet
Limit alcohol
Reduce stress
Exercise body flexibility