Tips for controlling blood pressure

To prevent complications of high blood pressure, it is necessary to eat scientifically, maintain moderate and regular exercise and have good living habits.

According to Dr. Bui Thi Yen Nhi, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Facility 3, intervention in lifestyle and diet is a reasonable and effective treatment method for people with high blood pressure at any stage.

Eat scientifically

Control total calorie intake

Weight control is important for people with high blood pressure. Being overweight or obese increases the burden on the heart and increases blood pressure. Therefore, people with high blood pressure should control their total calorie intake and maintain a healthy weight.

Develop a reasonable diet plan according to your personal circumstances. Choose low-calorie, nutrient-dense foods such as vegetables, fruits, and whole grains.

Arrange the volume and number of meals reasonably

Eating too much increases the burden on the digestive tract and is not conducive to blood pressure control. The diet should include three meals, each with a moderate portion.

You can divide your meals into 5-6 meals. Each meal has a smaller portion to reduce the burden on the digestive tract. In addition, dinner should be as light as possible to avoid overeating, which can affect blood pressure at night.

Cut down on salt and supplement with adequate amounts of potassium, magnesium and calcium

Eating too much sodium is one of the causes of high blood pressure. Controlling your sodium intake can help lower and stabilize your blood pressure.

It is recommended to use low-sodium salt instead of regular table salt, gradually reducing each person's daily salt intake to less than 5 g.

Apply the "salt control spoon" in daily life. Eat foods rich in potassium, magnesium and calcium such as kelp, seaweed, spinach, kale, red amaranth, mushrooms, celery, broccoli, bananas, peas, sweet potatoes... Eat tomatoes, cucumbers, apples and other fruits and vegetables rich in vitamins in moderation. In addition, whole grains and cereals such as brown rice, oats, buckwheat... are rich in fiber, supporting good digestion.

Reduce bad fats

Control the energy supply ratio of fat at 25-30%, and pay attention to the nature of fat. Eat less fatty meat and animal oils, limit foods high in cholesterol such as animal brains and animal organs, whole milk. Use more vegetable oils such as soybean oil, peanut oil, sunflower oil.

Eat enough high-quality protein

High-quality protein plays a role in maintaining blood vessel elasticity and lowering blood pressure. Hypertensive patients should prioritize foods containing high-quality protein such as fish, poultry, eggs, and soybeans.

Eat fish at least twice a week, prioritizing fish rich in unsaturated fatty acids such as salmon, mackerel, tuna. Eat beans and soy products in moderation such as tofu, soy milk...

Quit smoking and limit alcohol consumption

Smoking and drinking alcohol are risk factors for high blood pressure.

You should resolutely quit smoking and avoid the harmful effects of cigarette smoke. Drink alcohol in moderation, daily consumption should not exceed 25g of alcohol for men (2 standard drinks) and 15g of alcohol for women (1 standard drink). Do not drink alcohol on an empty stomach to avoid increasing the burden on the liver.

Drink tea instead of drinking alcohol. Tannin in tea has the same function as vitamin E, which can increase the elasticity of capillaries. Therefore, people with high blood pressure can drink tea reasonably, which is beneficial for preventing and treating the disease.

Exercise moderately and regularly

Moderate exercise can help lower blood pressure and reduce physical stress. Hypertensive patients should choose low-intensity exercises such as walking, tai chi, yoga, qigong... to avoid strenuous exercise.

Get at least 150 minutes of moderate-intensity aerobic exercise each week, such as walking, swimming, yoga, etc. Avoid vigorous exercise and avoid exercising in extreme weather conditions. If possible, develop a suitable exercise plan under the guidance of a doctor or trainer.

Maintain good living habits

Good work and rest habits are also important for controlling blood pressure. Getting enough sleep and having a regular routine helps maintain stable blood pressure. Get 7-8 hours of sleep every day, avoid staying up late and not getting enough sleep. Create a regular sleep schedule and try to stick to it. If you have problems such as sleep disorders, you should see a doctor for advice and treatment.

By making comprehensive adjustments to diet and lifestyle, people with high blood pressure can better control their condition and reduce the risk of complications. However, adjustments should be tailored to the individual's physical condition and the doctor's recommendations.

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