You can use a "salt measuring spoon" to gauge the saltiness when preparing food, combined with regular but not overly strenuous exercise, to prevent high blood pressure.
According to Dr. Bui Thi Yen Nhi, University Medical Center of Ho Chi Minh City - Branch 3, lifestyle and dietary interventions are a reasonable and effective treatment method for patients with hypertension at any stage.
Here are some preventative measures suggested by pediatricians.
Healthy eating
Control your total calorie intake.
Weight management is crucial for people with high blood pressure. Being overweight or obese increases the burden on the heart and raises blood pressure. Therefore, hypertensive patients should control their total calorie intake and maintain a healthy weight (BMI 18.5-22.9 kg/m2).
Recommendation: Develop a reasonable diet plan tailored to your personal circumstances and control your daily calorie intake. Choose low-calorie, nutrient-rich foods such as vegetables, fruits, and whole grains.
Streamline the quantity and amount of meals.
For patients with hypertension, overeating puts an increased burden on the digestive system and is not beneficial for blood pressure control.
Recommendation: The diet should consist of three meals, each with a moderate portion size. A smaller meal plan, dividing meals into 5-6 smaller portions, can be used to reduce the burden on the digestive system. Additionally, dinner should be as light as possible to avoid overeating, which could affect blood pressure at night.
Reduce salt intake and increase potassium, magnesium, and calcium intake appropriately.
Eating too much salt is one of the causes of high blood pressure; controlling sodium intake can help lower and stabilize blood pressure.
Low-sodium salt should be used as a replacement for regular table salt. Reduce sodium intake and gradually decrease each person's daily salt intake to below 5g.
Recommendation: A "salt control spoon" can be used in daily life, and you should also eat plenty of foods rich in potassium, magnesium, and calcium such as kelp, seaweed, spinach, kale, red beet, mushrooms, celery, broccoli, bananas, peas, sweet potatoes, etc.
You can also eat tomatoes, cucumbers, apples, and other vitamin-rich fruits and vegetables in moderation. In addition, whole grains and other cereals like brown rice, oats, and buckwheat are rich in fiber and support better digestion.
Reduce your intake of unhealthy fats.
The proportion of energy provided by fat should be controlled at around 25-30%, while also paying attention to the nature of the fat.
Recommendation: It is advisable to eat less fatty meat and animal oils, limit foods high in cholesterol such as animal brains and organs, whole milk, etc., and use as much vegetable oil as possible as possible as possible for cooking.
Eat enough "high-quality protein".
High-quality protein plays a significant role in maintaining blood vessel elasticity and lowering blood pressure. Patients with hypertension should prioritize consuming foods containing high-quality protein sources such as fish, poultry, eggs, and soy products in moderation.
Recommendation: Eat fish at least twice a week, prioritizing fish rich in unsaturated fatty acids such as salmon, mackerel, and tuna. Also, consume beans and soy products in moderation, such as tofu and soy milk.
Quit smoking and limit alcohol consumption.
Smoking and drinking alcohol are risk factors for high blood pressure.
Recommendation: It is essential to quit smoking and avoid the harmful effects of secondhand smoke. If alcohol consumption is necessary, it should be moderate, with daily intake not exceeding 25g of alcohol for men (2 standard drinks) and 15g of alcohol for women (1 standard drink). Furthermore, avoid drinking alcohol on an empty stomach to prevent putting extra strain on the liver.
Instead of drinking alcohol, you can switch to drinking tea. The tannins in tea function similarly to vitamin E and can increase the elasticity of capillaries. Therefore, patients can drink tea in moderation and limit alcohol consumption, which is very beneficial for preventing and treating hypertension.
Maintain moderate and regular exercise.
Moderate exercise can help lower blood pressure and reduce physical strain. Patients with hypertension can choose low-intensity exercises such as walking, tai chi, yoga, or qigong to avoid strenuous activity.
Recommendation: Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or yoga. Avoid strenuous exercise and exercise in extreme weather conditions. A suitable exercise plan can be developed under the guidance of a doctor or trainer.
Maintain good lifestyle habits.
Good work and rest habits are also crucial for controlling blood pressure. Getting enough sleep and maintaining a regular routine can help keep blood pressure stable.
Recommendation: Get 7-8 hours of sleep each day, avoid staying up late and not getting enough sleep. Create a regular sleep schedule and try to stick to it. If you experience problems such as sleep disorders, you should see a doctor for advice and treatment.
By making comprehensive adjustments to their diet and lifestyle, people with high blood pressure can better manage their condition and reduce the risk of complications. However, specific dietary and lifestyle adjustment programs need to be developed and implemented based on each individual's physical condition and the recommendations of their doctor.
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